Originating as a wild gem in China, the kiwifruit, also known as the Chinese gooseberry, boasts an impressive nutrient profile with abundant goodness and minimal calories. The credit for introducing this delectable fruit to New Zealand in 1904 goes to a schoolteacher who returned from China with kiwifruit seeds. Remarkably, the fruit earned the moniker “kiwi” in honor of New Zealand’s national bird.
While kiwi is renowned for its high vitamin C content, it houses a treasure trove of other vital nutrients that play significant roles in promoting well-being. These attributes encompass lowering blood pressure, expediting wound healing, supporting digestive health, and more.
Kiwifruit, alongside its fruity peers, bestows an array of health benefits due to its nutritional richness. Notably, kiwis serve as a potent source of antioxidants like vitamin C, choline, lutein, and zeaxanthin, which combat the presence of unstable molecules, called free radicals, produced during metabolic processes.
Excessive free radicals can lead to oxidative stress, culminating in cellular damage and associated ailments such as heart disease or cancer. Antioxidants, like those found in kiwifruit, shield the body by eradicating these free radicals.
A Radiant Complexion
Vitamin C, a key player in the production of collagen within cells and organs, including the skin, contributes to healthy, vibrant skin. It also facilitates efficient wound healing. Surprisingly, a 2019 study revealed that oral collagen supplements could enhance skin elasticity, hydration, and wrinkle reduction. While consuming kiwis isn’t quite the same as taking supplements, it can still contribute to radiant skin.
A single 69-gram kiwi offers a generous 64 milligrams of vitamin C, accounting for a substantial portion of an adult’s daily requirement.
Furthermore, kiwifruit boasts vitamin E (tocopherol), known for its antioxidant properties that help safeguard the skin from sun-related damage, thereby aiding in the prevention of skin disorders.
A Restful Slumber
Intriguingly, a 2011 study examined the impact of kiwifruit on sleep quality among adults with sleep issues. The findings suggested that the consumption of kiwis led to improved sleep based on self-reported measures. This benefit could be attributed to the presence of antioxidants and serotonin content in kiwifruit.
A Heart-Healthy Ally
Kiwis are a rich source of fiber, potassium, and antioxidants, all of which contribute to cardiovascular health. The American Heart Association advises individuals to increase potassium intake while reducing sodium consumption, as potassium relaxes blood vessels, helping to manage blood pressure and lower the risk of cardiovascular disease.
A single kiwi contains approximately 215 milligrams of potassium, providing nearly 5% of an adult’s daily requirement. Additionally, kiwi’s fiber content is associated with a lower risk of developing cardiovascular disease and reduced “bad” cholesterol.
Guarding Against Kidney Stones and Cancer
High potassium intake, as supported by the Office of Dietary Supplements, may serve as a preventive measure against kidney stone formation. Kiwis also offer an array of antioxidants, which play a pivotal role in removing free radicals, potentially reducing the risk of cancer.
Moreover, research indicates that individuals who consume substantial fiber, especially from fruits and cereals, exhibit a lower likelihood of developing colorectal cancer.
Promoting Digestive Health
A 2019 study concluded that kiwifruit consumption by healthy individuals resulted in improved small intestine function, leading to increased stool frequency and softer consistency. This suggests that kiwifruit could be a natural alternative to mild constipation remedies.
Anti-Inflammatory Properties
Kiwifruit contains proteins called kiwellin and kissper, which may possess anti-inflammatory properties. Laboratory findings suggest that kissper may assist in managing inflammation in the human intestines.
During Pregnancy
Kiwifruit contains folate, essential for cell division, particularly during pregnancy. Medical advice encourages pregnant women to supplement their folate intake, as it helps protect the fetus from developmental issues such as neural tube abnormalities.
One kiwi provides approximately 17.2 micrograms of folate, covering over 4% of an adult’s daily requirement.
Nurturing Strong Bones
Kiwi is a source of vitamin K, calcium, and phosphorus, contributing to bone health and potentially preventing osteoporosis. Vitamin K also plays a pivotal role in blood clotting.
A single kiwi provides 23–30% of an adult’s daily vitamin K requirement.
Nutrient Content at a Glance
Here’s a breakdown of specific nutrients in a 69-gram kiwi, along with daily adult requirements:
Energy (calories): 42.1 (Daily requirement: 1,600–3,000)
Carbohydrates (g): 10.1 (including 6.2 g of sugar) (Daily requirement: 130)
Fiber (g): 2.1 (Daily requirement: 22.4–33.6)
Calcium (mg): 23.5 (Daily requirement: 1,000–1,300)
Magnesium (mg): 11.7 (Daily requirement: 310–420)
Phosphorus (mg): 23.5 (Daily requirement: 700–1,250)
Potassium (mg): 215 (Daily requirement: 4,700)
Copper (mcg): 90 (Daily requirement: 890–900)
Vitamin C (mg): 64 (Daily requirement: 65–90)
Folate (mcg): 17.2 (Daily requirement: 400)
Beta carotene (mcg): 35.9 (No data)
Lutein & zeaxanthin (mcg): 84.2 (No data)
Vitamin E (mg): 1.0 (Daily requirement: 15)
Vitamin K (mcg): 27.8 (Daily requirement: 75–120)
Kiwifruit also contains small amounts of iron, vitamin A, and other vitamins apart from folate.
Incorporating Kiwis into Your Diet
To make the most of kiwis in your diet, consider the following ideas:
Enjoy kiwi cups by halving a ripe kiwi, leaving the skin on, and savoring each half with a spoon.
Create a tantalizing fruit cocktail by combining kiwi, pineapple, mango, and strawberry chunks.
Craft a vibrant green smoothie or juice with kiwi, spinach, apple, and pear.
Freeze kiwi slices for a refreshing snack or dessert on warm days.
Add diced kiwi to a salad featuring spinach, walnuts, dried cranberries, diced apple, feta cheese, and a light vinaigrette dressing.
Cautions and Allergies
It’s crucial to be aware of potential interactions and allergies:
Beta-blocker medication users should monitor potassium intake as kiwi consumption can elevate blood potassium levels.
Individuals with kidney issues should exercise caution with excessive potassium intake.
Those on blood thinners, like warfarin, should consult their doctors before increasing vitamin K-rich food consumption, as kiwi contains a significant amount of vitamin K.
Some individuals may experience allergic reactions to kiwi, which can range from
“The Cancer-Fighting Power of Kiwifruit”
Kiwifruit is a formidable ally in the battle against cancer, thanks to its impressive arsenal of cancer-fighting properties. Here’s how kiwi is fighting against cancer:
- Abundant Antioxidants: Kiwis are rich in antioxidants, including vitamin C, which plays a pivotal role in neutralizing free radicals. Free radicals are unstable molecules that can damage DNA and potentially lead to cancer. By combating these harmful molecules, kiwi helps protect cells from mutations that can trigger cancer development.
- DNA Protection: High levels of free radicals can cause DNA damage, a significant factor in the formation of various types of cancer. Kiwifruit’s antioxidants work diligently to shield DNA from harm, reducing the risk of cancerous mutations.
- Immune System Boost: Kiwifruit contains vitamin C, a nutrient known for its immune-boosting properties. A robust immune system is crucial for identifying and eliminating abnormal cells that may turn cancerous.
- Fiber for Colorectal Cancer Prevention: Kiwifruit’s fiber content has been linked to a lower risk of developing colorectal cancer. Fiber aids in maintaining digestive health, potentially reducing the risk of cancer in the gastrointestinal tract.
- Antioxidant Variety: Besides vitamin C, kiwifruit houses other antioxidants like choline, lutein, and zeaxanthin. This diversity of antioxidants provides comprehensive protection against various cancer-causing factors.
- Reduced Oxidative Stress: Kiwi’s antioxidants help mitigate oxidative stress, a condition characterized by an imbalance between free radicals and the body’s ability to neutralize them. Chronic oxidative stress can contribute to cancer development, making kiwi a valuable tool in prevention.
Incorporating kiwifruit into your diet can be a tasty and proactive step toward reducing your cancer risk. Its impressive nutrient profile and cancer-fighting abilities make it a superfood worth including in your daily meals.
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