Benefits Of Kiwi Fruit

Kiwi is a superfood full of important vitamins, minerals and can have a very positive effect on our health. These brown fuzzy fruits have a sweet and slightly tangy taste with green flesh inside that lends tropical zing and unique flavor.

This wonderful fruit is rich in nutrients such as fiber, vitamin C, copper, potassium, folate, antioxidants, vitamin E, and vitamin K. This is the reason why they are considered as a nutritional powerhouse since it contains generous amounts of proteins, fats, carbohydrates, vitamins, and basic nutrients that one requires to lead a healthy lifestyle. 

Brown fuzzy skin on the outside and bright green on the inside, kiwi is an excellent addition to your diet. And they are tough growing fruit and are readily available throughout the year. However, this fruit comes in 50 different varieties with flesh ranging from custard-like gold to bright pink, each with a variety of flavors and use.

The antioxidant properties of this fruit make it an exotic fruit and a natural remedy for all respiratory issues. If you are wondering about its benefits, here are a few other health benefits of including kiwi fruit in your diet. 

10 Health Benefits Of Kiwi Fruit

Are you looking for foods that help in losing weight? If yes, kiwi is for you. Dietary fiber present in kiwi fruit helps boost your metabolism and burn off few calories and slow down your digestion in a good way. 

The fiber content in kiwi makes you feel full for a longer time and prevents you from overeating, thus keeping your weight in check. However, the fact remains that fiber takes longer to digest so you should consume this fruit in moderate amounts to keep a note on your consumption. Because too much of it can result in gaining weight if the digestive system is slowed down more than needed.

The presence of potassium mineral in kiwi fruit can help in lowering levels of blood pressure. And sodium, a mineral present in salt, has the property of constricting your blood vessels and ends up increasing your blood pressure. 

Since most of the food we have regularly has an adequate amount of salt, it's important to include foods that are high in potassium like kiwi. The right dosage of potassium helps in producing a dilating effect in your blood vessel walls and counterattack the effects of sodium, thus resulting in lowering blood pressure levels. 

Kiwi is also a rich source of vitamin C that helps get rid of free radicals and is also quite essential when it comes to improving the strength of your immune system. This antioxidant can be beneficial when it comes to the proper functioning of various cellular functions in the body. 

Vitamin C is also capable of combating various health issues such as cold and flu. 

Wheezing and breathlessness are some of the most common symptoms of asthma which can be debilitating. Due to the presence of high content of vitamin C in kiwi, it can easily help in controlling the symptoms of asthma. Even a study has demonstrated that lung functions were improved in those people who consumed kiwi regularly.

Kiwi contains zeaxanthin and lutein compounds which perform the same functions as antioxidants and help to form vitamin A, an essential nutrient for your eyes. They also absorb extra light that many damages retinas and protect your eyes from cataracts and other eye-related diseases.

A healthy nervous system has positive effects on your retina because they have the highest concentration of nerves and are essential to the center of communication of the eye. Kiwis also contain a good amount of copper which is essential for a healthy nervous system and thus results in healthy functioning of the eyes.

The key compound called Vitamin C present in kiwi helps in the synthetization of collagen in the body. 

The anti-inflammatory properties of kiwi can be beneficial for people who are dealing with acne and can greatly reduce sebum production in pores of acne. All you need to do is, just apply some kiwi extract mixed with aloe vera gel to your skin and leave it overnight for great results.

If you suffer from constipation often, kiwi is an excellent laxative due to its high fiber content. It helps in keeping your bowel movements regular and the content of actinidine, it promotes efficient digestion. All you need to do is combine eating kiwi with exercise and plenty of liquids to prevent constipation and stay healthy.

Consuming two or three kiwis in a day is a perfect treat for lowering the risk of blood clotting. Because intake of exotic fruits is linked with the lowering of fat content in the blood that causes blockages. Often, this fruit is recommended by doctors for the better functioning of health and the best part is, you can have it as a natural alternative for an aspirin.

Folate, Vitamin B is quite essential for the production of white and red blood cells in the body. It's very important to consume in limited amounts during periods of growth, pregnancy, and adolescence. In addition, a healthy dosage of folate also reduces the risk of some oxygen-deficient disorders such as anemia.

Eating one or two kiwis before you go to sleep can induce sleep and improve the quality of sleep too. According to a few studies, kiwi fruit is considered one of the best fruits to consume before bed. It was noticed that people who consumed kiwis before going to bed fell asleep 42% quicker than those who didn't eat. In addition, their sleep quality has also improved.

Take Away

Finally, there is no doubt in saying that kiwis are beneficial for overall health. But, you should consume it in an adequate amount, because it can easily disrupt your balanced diet. Too much of it results in gaining weight, makes your blood thinner or even lowers blood pressure. All foods including kiwi must be eaten in controlled quantities.