Health Benefits of Kiwi

What is Kiwi

Kiwi is the common name for the edible berry of several species of woody vines in the genus Actinidia. The most common cultivar group of kiwifruit (Actinidia deliciosa ‘Hayward’) is oval, about the size of a large hen’s egg: 5–8 centimetres (2–3 inches) in length and 4.5–5.5 cm (13⁄4–21⁄4 in) in diameter. It has a thin, fuzzy, fibrous, tart but edible light brown skin and light green or golden flesh with rows of tiny, black, edible seeds. The fruit has a soft texture with a sweet and unique flavour.

Kiwifruit is native to China, but it is now grown in many other countries around the world, including New Zealand, Italy, Greece, and Chile. It is a popular fruit because of its high nutritional value. Kiwifruit is a good source of vitamins C, K, and E, as well as potassium, fiber, and folate. It is also a good source of antioxidants, which can help protect the body against damage from free radicals.

Nutrition Facts of Kiwi

Here are the nutrition facts of kiwifruit:

  • Calories: 42
  • Carbohydrates: 10.1 grams
  • Fiber: 2.1 grams
  • Sugar: 6.2 grams
  • Protein: 1 gram
  • Fat: 0.4 grams
  • Vitamin C: 64 milligrams (mg) (110% of the Daily Value (DV))
  • Vitamin K: 34 micrograms (mcg) (42% of the DV)
  • Potassium: 215 milligrams (mg) (5% of the DV)
  • Folate: 26 micrograms (mcg) (6% of the DV)
  • Copper: 150 micrograms (mcg) (150% of the DV)
  • Magnesium: 23 milligrams (mg) (5% of the DV)

Kiwifruit is a good source of vitamins C and K, as well as potassium, fiber, and folate. It is also a good source of antioxidants.

Health Benefits of Kiwi

  • Boosts the immune system: Kiwi is a good source of vitamin C, which is an essential nutrient for immune function. Vitamin C helps the body fight off infections and diseases. One kiwifruit provides about 85% of the Daily Value (DV) for vitamin C.
  • Improves digestion: Kiwi is a good source of fiber, which is essential for digestive health. Fiber helps to keep the digestive system healthy and regular. One kiwifruit provides about 2 grams of fiber, which is about 7% of the DV. Kiwi also contains an enzyme called actinidin, which helps to break down proteins in the stomach. This can help to improve digestion and reduce bloating.
  • May help with weight loss: Kiwi is a low-calorie fruit that is high in fiber. This can help you feel full and satisfied, which can lead to weight loss. One kiwifruit has only 42 calories and 1 gram of fat.
  • Improve sleep quality: Kiwi contains an enzyme called actinidin, which has been shown to help improve sleep quality. Eating kiwi before bed can help you fall asleep more easily and get a better night’s sleep. The actidin in kiwi also helps to relax the muscles and promote sleep.
  • Improve skin health: Kiwi is a good source of vitamin C, which is essential for collagen production. Collagen is a protein that gives skin its strength and elasticity. Vitamin C also helps to protect the skin from damage. Kiwi also contains other antioxidants, such as lutein and zeaxanthin, which can help protect the skin from damage caused by the sun and pollution.
  • Reduce the risk of cancer: Kiwi contains antioxidants that can help protect cells from damage. This may help reduce the risk of some types of cancer. Kiwi contains a type of antioxidant called quercetin, which has been shown to have anti-cancer properties.
  • Improve heart health: Kiwi contains potassium, which is important for heart health. Potassium helps to regulate blood pressure and heart rate. Kiwi also contains folate, which is important for heart health. Folate helps to prevent birth defects and reduce the risk of heart disease.
  • Improve blood sugar control: Kiwi contains fiber, which can help to regulate blood sugar levels. This is especially beneficial for people with diabetes or prediabetes. Fiber helps to slow down the absorption of sugar into the bloodstream, which can help to prevent spikes in blood sugar levels.
  • Protect against kidney stones: Kiwi contains potassium, which can help to prevent kidney stones. Kiwi also contains vitamin C, which helps to keep the urinary tract healthy. Vitamin C helps to prevent the formation of kidney stones by keeping the urine acidic.
  • Improve eye health: Kiwi is a good source of vitamin C, which is essential for eye health. Vitamin C helps to protect the eyes from damage and improve vision. Kiwi also contains lutein and zeaxanthin, which are antioxidants that can help protect the eyes from age-related macular degeneration.
  • Reduce inflammation: Kiwi contains antioxidants that can help to reduce inflammation. Inflammation is linked to many chronic diseases, such as heart disease, cancer, and arthritis. Kiwi contains a type of antioxidant called anthocyanins, which have been shown to have anti-inflammatory properties.
  • Boost energy levels: Kiwi is a good source of vitamin C, which helps to boost energy levels. Vitamin C is also involved in the production of red blood cells, which carry oxygen throughout the body.
  • Improve athletic performance: Kiwi has been shown to improve athletic performance. A study published in the Journal of the International Society of Sports Nutrition found that athletes who ate kiwifruit before exercise had better endurance and performance than those who did not eat kiwifruit.
  • Protect against asthma: Kiwi contains antioxidants that can help to protect against asthma. Asthma is a chronic condition that affects the airways. Kiwi contains a type of antioxidant called quercetin, which has been shown to have anti-inflammatory properties that can help to reduce the symptoms of asthma.
  • Improve mood: Kiwi is a good source of vitamin C, which is involved in the production of serotonin, a neurotransmitter that plays a role in mood. Serotonin helps to regulate mood and promote feelings of happiness and well-being.
  • Protect against allergies: Kiwi contains antioxidants that can help to protect against allergies. Allergies are a common condition that affects the immune system. Kiwi contains a type of antioxidant called quercetin, which has been shown to have anti-inflammatory properties that can help to reduce the symptoms of allergies.
  • Improve cognitive function: Kiwi is a good source of vitamin C, which is involved in cognitive function. Cognitive function includes thinking, learning, and memory. Vitamin C.

Which is the Best Time to Have a Kiwi

There is no one-size-fits-all answer to this question, as the best time to eat kiwi may vary depending on your individual needs and preferences. However, there are a few general times of day when eating kiwi may be particularly beneficial.

In the morning: Kiwifruit is a good source of vitamin C, which is an important nutrient for immune function. Eating kiwi in the morning can help boost your immune system and give you a boost of energy for the day ahead.

Before bed: Kiwifruit contains an enzyme called actinidin, which has been shown to help improve sleep quality. Eating kiwi before bed can help you fall asleep more easily and get a better night’s sleep.

As a snack: Kiwifruit is a healthy and refreshing snack that can help you stay energized throughout the day. It is also a good source of fiber, which can help you feel full and satisfied.

Ultimately, the best time to eat kiwi is whenever you enjoy it the most. If you find that eating kiwi in the morning helps you feel your best, then that is the best time for you to eat it. However, if you prefer to eat kiwi at other times of day, that is also perfectly fine.

How to Include Kiwi in Your Daily Diet?

There are many ways to include kiwi in your daily diet. Here are a few ideas:

Eat it as a snack: Kiwifruit is a healthy and refreshing snack that can help you stay energized throughout the day. It is also a good source of fiber, which can help you feel full and satisfied.

Add it to smoothies: Kiwifruit is a great addition to smoothies. It adds a delicious flavor and texture, and it also helps to thicken the smoothie.

Make a salad: Kiwifruit can be added to fruit salads, green salads, or even savory salads. It adds a unique flavor and texture that can really make a salad stand out.

Use it in desserts: Kiwifruit can be used in pies, cakes, and other desserts. It adds a tart sweetness that can balance out the other flavors in the dessert.

Cook with it: Kiwifruit can be cooked in a variety of dishes, such as stir-fries, curries, and sauces. It adds a unique flavor and texture that can really make a dish special.

No matter how you choose to eat it, kiwifruit is a healthy and delicious fruit that can be enjoyed in many ways.

What Are the Side Effects of Overeating Kiwi

Kiwifruit is a healthy fruit that is generally safe to eat in moderation. However, eating too much kiwifruit can cause some side effects, such as:

  • Allergic reactions: Kiwifruit can cause allergic reactions in some people. Symptoms of an allergic reaction can include hives, swelling, and difficulty breathing.
  • Mouth irritation: Eating too much kiwifruit can cause mouth irritation in some people. This is because kiwifruit contains an enzyme called actinidin, which can break down proteins in the mouth.
  • Diarrhea: Eating too much kiwifruit can cause diarrhea in some people. This is because kiwifruit is high in fiber.
  • Nausea: Eating too much kiwifruit can cause nausea in some people. This is because kiwifruit is high in vitamin C.
  • Upset stomach: Eating too much kiwifruit can cause an upset stomach in some people. This is because kiwifruit is high in fiber and vitamin C.

If you experience any of these side effects after eating kiwifruit, it is important to stop eating it and seek medical attention if necessary.

The amount of kiwifruit that is considered to be too much varies from person to person. Some people may be able to eat 2 or 3 kiwifruits per day without any problems, while others may only be able to eat one kiwifruit per day. It is important to listen to your body and stop eating kiwifruit if you experience any side effects.

Who Should Avoid Consuming Kiwi?

People with allergies: Kiwifruit can cause allergic reactions in some people. Symptoms of an allergic reaction can include hives, swelling, and difficulty breathing. If you have an allergy to other fruits, plants, or spices, such as avocado, birch pollen, fig, hazelnut, latex, poppy seed, rye, sesame seed, or wheat, you are more likely to be allergic to kiwi.

  • People taking certain medications: Kiwifruit can interact with certain medications, such as blood thinners and anticonvulsants. If you are taking any medications, talk to your doctor before eating kiwi.
  • People with latex allergy: People with latex allergy are more likely to be allergic to kiwi. This is because kiwi and latex share some proteins. If you have a latex allergy, avoid kiwi and products that contain kiwi.
  • People with a sensitive stomach: Kiwifruit is high in fiber and vitamin C, which can cause stomach upset in some people. If you have a sensitive stomach, start with a small amount of kiwi and see how you feel.
  • People who are allergic to other fruits: Kiwifruit is related to other fruits, such as grapes, figs, and passion fruit. If you are allergic to these fruits, you may also be allergic to kiwi.

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