A Complete Guide to the Amazing Health Benefits of Kiwi Fruit

Kiwi fruit is a type of fruit native to Southwest China’s mountains and hillsides. However, it has found its way into the Indian markets and homes for years now. But while we all enjoy the delicious taste of this fruit, are we aware of its numerous health benefits? 

Originally known as the Chinese gooseberry, this fruit is botanically classified as a berry. It was later renamed by New Zealand’s fruit exporters after the flightless kiwi birds native to the country. 

Kiwi fruit is a powerhouse of nutrients like Vitamin C, Vitamin K, Vitamin E, Folate, etc. Rich in antioxidants, it is the perfect addition to your diet.

Nutritional Value of Kiwi Fruit

The kiwi nutrition profile is remarkable. The details of the level of nutrients in 100 gms of the fruit are given below:

Kiwis are a powerhouse of Vitamin C with 100 grams of the fruit providing over 80% of the average daily Vitamin C requirement.

Vitamin C, with its antioxidant properties, protects cells from oxidative damage. It also aids in immune function and is required by the body to produce collagen and neurotransmitters.

Kiwis also have potassium, copper, vitamin K, folate, and vitamin E, a fat-soluble nutrient with antioxidant properties that play an essential role in immune health. Kiwis are low in calories, protein, and fat and are high in fibre

Kiwi Fruit Benefits

Kiwi fruit is loaded with nutrients and has numerous health benefits. Some of these are mentioned below:

1. Abundant in Plant Compounds 

Kiwis are an excellent source of plant compounds that have antioxidant and anti-inflammatory effects on the body, in addition to containing the antioxidant nutrients vitamin C and vitamin E.

Kiwis, for example, contain carotenoids, which have anti-inflammatory properties. 

Among these substances are lutein, zeaxanthin, and  beta carotene. Studies have shown that diets rich in carotenoids may help protect against certain health conditions, including cardiovascular diseases

Studies have shown kiwi health benefits include lowering the risk of heart diseases and all types of cancers and are attributed to the carotenoids, vitamin C, and Vitamin E present in the kiwi fruit. Studies have also shown that persons with a diet rich in carotenoids were rarely prone to depressive symptoms. 

Kiwis also have polyphenol compounds such as caffeic acid and chlorogenic acid which bring about anti-inflammatory properties in the gut and throughout the body.

2. May Help Cardiovascular Health

The best way to support heart health is to include vegetables and fruits in your diet. Research has shown that kiwi fruit uses include controlling factors like blood pressure that may contribute to deteriorating heart health.

The blood pressure levels were better managed in persons who ate three kiwis per day for eight weeks than those who ate an apple daily. Investigations also showed that kiwis help lower platelet aggregation and plaque formation, especially in persons who smoke. 

3. Improves Gut Health

Kiwis have both soluble and insoluble fibre. According to research, kiwis contain roughly one-third soluble fibre and two-thirds insoluble fibre.

The kiwi fruit benefits in controlling blood sugar levels and heart health and is supported by the soluble fibre found in the fruit. The soluble fibre also improves the production of healthy gut bacteria, while the insoluble fibre in the fruit may help regular bowel movements.

Kiwi fibre can retain more water and swell more than other types of fibre such as apple fibre and wheat bran, acting as an excellent choice for improving stool consistency and helping the faster passage of food through your digestive system. These properties make including kiwi fruit in their diet for people who suffer from constipation a good option.

4. Boosts the Immune System

Kiwi fruit is an excellent source of Vitamin C, the nutrient that plays an important role in bodily function, including protection of cells from oxidative damage.

Research has shown that increasing the blood levels of Vitamin C is one of the most important kiwi fruit uses. A good level of Vitamin C is required to boost the immune system and it can be achieved by consuming a kiwi fruit daily for six weeks.

The bioavailability of Vitamin C in kiwi fruit is comparable to the bioavailability of Vitamin C in dietary supplements. 

The function of neutrophils, the immune cells, tend to improve in the consumption of kiwi fruit, according to studies. Eating two kiwi fruits every day for four weeks helps improve the functioning of immune cells in persons deficient in Vitamin C. Neurpophis, the white blood cells, protect your body against infections and pathogens. By improving immune cells’ functioning, kiwi fruit rich in Vitamin C boosts your immune system. 

Side-Effects of Kiwi Fruit

Kiwi fruit benefits are higher than the potential risks posed by the consumption of the fruit. Except for people allergic to the fruit, it is generally safe without any side effects. Actinidin is the major allergen in kiwi fruit. 

The fruit can cause allergic reactions in some persons and children in particular. The allergies include itchy throat, difficulty in swallowing, wheezing, abdominal pain, vomiting, and swollen tongue. 

How to Include Kiwi Fruit in the Diet?

Kiwi is a delicious fruit and most people like to eat it raw. However, kiwi fruit can be one of the ingredients in savoury as well as sweet recipes. Some of the ways in which you can include the fruit in your diet are given below:

• Cut the fruit and add it to the salsa recipe
• Make a fruit salad with diced kiwi, berries, bananas, and any other fruits of your choice
• Can make a topping with kiwi fruit for smoothies and greek yoghurt
• Can add the fruit to protein shakes
• Give a sweet, tart twist to your salads with kiwi topping
• Can make salad dressings by blending the fruit
• Blend the fruit and add it to meat and fish marinades.

Conclusion

Kiwi fruit is amongst the most nutrient-dense fruits. It is twice as rich in Vitamin C as compared to oranges. The kiwi fruit benefits include improving heart and gut health and boosting the immune system while helping in the intake of plant compounds that guard your body. 

You can not only consume the kiwi fruit raw but can also incorporate it into your diet in several interesting ways. You can break the monotony of just eating the fruit raw by incorporating the fruit into various sweet and savoury dishes.