9 Health Benefits Of Kiwi Fruit

Kiwi fruit also known as a superfood is packed with nutrients and vitamins that the body needs to stay healthy.

Its green flesh is sweet and tangy while its small black seeds are edible.

It boasts a whole range of nutrients such as fiber, vitamin C, folate, copper, potassium, antioxidants, vitamin E, and vitamin K.

Commonly found in supermarkets, it is usually added as a topping to fruit salad, smoothies, and parfaits.

It also acts as a tenderizing agent for meats and is commonly used in the preparation of roasts and curries. However, to make the most of its nutritional value, it is said that the best way to have it is on its own, as a raw fruit.

Not a fan of Kiwi, these 9 benefits will definitely change your mind.

1. It boosts the immune system

You may have thought that oranges have the highest source of vitamin C, however, kiwi fruit contains 154 percentage of Vitamin C, which is almost twice that of oranges. One single fruit covers 100% of your daily needs in vitamin C.

Kiwi fruit is an excellent source of Vitamin C, a powerful antioxidant that can naturally stimulate collagen synthesis and also eliminate free radicals that could cause inflammation or cancer.It also helps in boosting the immunity of the body against harmful pathogens.

2.It aids digestion

Kiwi contains a good amount of dietary fibre making it useful for improving digestion. Apart from the fibre content, kiwi also contains an enzyme, actinidin which can effectively break down proteins in the gut.

It’s advised to eat a kiwi after a large meal because it can help break down tough proteins from meat and fish that often can cause bloating. Kiwis also have a mild laxative effect that can help a slow digestive system.

3. It helps treat asthma

The high amount of vitamin C and antioxidants that kiwis contain can actually help treat people with asthma symptoms.  A study found that there was a beneficial effect on lung function among those who consumed fresh fruit regularly, including kiwis.

4.  It supports healthy weight loss

If you are looking to lose some weight, then eating kiwi is one of the fruits you should include in your diet.

They have a high water content, are low in calories and have a good amount of fiber. This makes them perfect for a snack or as part of a breakfast smoothie.

Kiwis are also over 90% water which can help hydrate the body.

5.  It improves Skin Health

Collagen is an essential nutrient that supports the structure of the skin and strengthens bones. Vitamin C in kiwi is a key component in the production of collagen in the body. Eating kiwi can help support the structure of your skin and keep it hydrated and healthy.

The anti-inflammatory properties and vitamin C in kiwis can be beneficial for those dealing with acne and can greatly reduce sebum production in pores. Just apply kiwi extract mixed with aloe vera to your skin and leave overnight for best results.

6. It manages blood pressure

Kiwis can help reduce high blood pressure and prevent diseases such as heart attack and stroke. A study showed that those who ate 3 kiwis a day for 8 weeks had a reduction in their diastolic and systolic blood pressure. Kiwis contain an antioxidant, lutein that may be the cause of its blood pressure regulating ability. The vitamin C in kiwis can also contribute to a reduction in blood pressure.

Kiwis were also found to prevent blood clotting and manage blood pressure by reducing the amount of fat in the blood.

7. It acts as a sleep inducer

According to research, eating 1–2 medium kiwis before bed may help you fall asleep faster and stay asleep longer. Kiwis are rich in serotonin and antioxidants, both of which may improve sleep quality when eaten before bed.

8. It prevents loss of vision

Kiwis can prevent macular degeneration and ultimately, vision loss. Kiwi contains zeaxanthin and lutein (or the “eye vitamin). These two compounds perform the same function as antioxidants as well as help to form vitamin A, an essential nutrient for your eyes. They also absorb excess light that may damage our retinas and protect the eye from cataracts and other eye-related diseases.

9. It is good for pregnant women

Kiwi serves as a good source of folate, which is said to be beneficial for pregnant women because it helps in the development of the foetus, making it healthy. It is also considered to be good for growing children.


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