Health and Nutrition Education

Kiwi: 18 Nutrition Facts And Health Benefits

Kiwi: 18 Properties And Health Benefits

1. Kiwi helps with asthma.

Kiwifruit’s high vitamin C content can help treat asthma. One study found that taking kiwis has a protective effect in children with asthma.

Another study found that the nutrients in vitamins C and E improve lung function in children.

Kiwi is effective in improving respiratory diseases such as asthma. If you want to enjoy this effect, it is a good idea to eat kiwi once or twice a week.

Also, kiwi has the effect of increasing immunity. This fruit fights oxidative stress and promotes a beneficial immune response.

2. Kiwi promotes digestion.

Kiwifruit fiber has a property that promotes digestion. Fiber cures constipation and diarrhea.

Kiwi contains potassium, an important electrolyte that helps the digestive system.

Actinidin, an enzyme found in kiwis, also aids digestion. This promotes protein digestion.

These characteristics of kiwi support its function as a digestive aid.

3. Kiwi helps treat cancer.

In one study, kiwi extracts showed positive effects on oral cancer cells. This fruit also reduced oxidative damage to DNA.

Kiwifruit’s vitamin C fights free oxygen. The increase in free radicals increases the risk of cancer.

In addition, the fiber in kiwis is especially useful in fighting cancer in the digestive system.

Other important compounds in kiwi include sulforaphane, isocyanate, and indole. It is known to inhibit the action of carcinogens.

4. Kiwi helps improve heart health.

Kiwifruit is rich in potassium, an essential nutrient for heart health. In one study, people who ate 4,069 mg of potassium a day had a 49 percent lower risk of dying from heart disease.

Eating kiwi can also help lower blood pressure levels. Eating two to three kiwis a day can lead to platelet hyperactivity and lower plasma lipid levels.

5. Kiwi helps treat diabetes.

Studies show that including kiwis in your diet can improve blood sugar response. This fruit contains approximately 5 g of glucose in 100 g. Therefore, the effect on blood sugar is small.

In addition, the properties of the fiber in this fruit help control blood sugar levels.

6. Kiwi helps with inflammation.

Kiwi contains a peptide called Kisper, known to fight inflammation. Studies have shown that this peptide fights inflammation of the colon tissue.

7. Kiwi helps you lose weight.

Kiwi has fewer calories. It also contains very little fat, but is rich in fiber. These characteristics are ideal for weight loss diets.

8. Kiwi helps improve eyesight and health.

Kiwi has an antioxidant effect. This fruit is rich in vitamin C, a powerful antioxidant. This antioxidant keeps the cells and tissues of the eyes healthy.

Kiwifruit is also a great source of lutein and zeaxanthin, two powerful antioxidants that improve eye health.

The most important benefits of lutein and zeaxanthin are the prevention of macular degeneration associated with aging.

9. Kiwi is good for improving liver health.

Specific compounds in kiwi have been found to treat nonalcoholic fatty liver disease (NAFLD). NAFLD is a liver disease caused by the accumulation of excess fat in the liver and not by drinking alcohol.

This kiwi compound, called PQQ, has been found to prevent the progression of NAFLD in high-fat fed mice.

10. Kiwi helps you sleep.

Eating kiwis before bed can improve the quality of your sleep. In a four-week study, 24 men received two kiwis an hour before bedtime. The quality of sleep has improved by 42% during this period.

Additionally, total sleep time has increased by 13% and the chance of being able to sleep through the night without waking up increases by 5%.

11. Kiwi is good for the skin.

Collagen is an essential nutrient that supports the structure of the skin and strengthens the bones. Kiwi vitamin C is a key ingredient in the synthesis of collagen in the body. If you eat kiwi, you can support the structure of the skin and hydrate it.

Also, the anti-inflammatory effects of kiwi and the benefits of vitamin C can be beneficial for people with acne and greatly reduce the production of sebum in the pores.

12. Kiwi is good for boosting immunity.

Kiwifruit’s rich vitamin C stimulates the body’s immune response. In fact, kiwis contain about 230% of the recommended daily intake of vitamin C.

Kiwi also has the advantage of antioxidants. Antioxidants help remove free radicals from the body and reduce oxidative stress. Ultimately, it can protect the body from inflammation and disease.

13. Kiwi helps reduce blood clotting.

Kiwi can reduce blood clotting. A study from the University of Oslo found that eating two to three kiwis a day significantly reduces the risk of blood clotting. It has also been shown to reduce fat levels in the blood. Researchers say that the effect is similar to the daily dose of aspirin to improve heart health.

14. Kiwi helps you control your blood pressure.

Kiwi has the effect of controlling blood pressure. According to a study, the physiologically active substances in kiwi can lower blood pressure. In the long term, the risk of high blood pressure, such as stroke or heart attack, can be reduced.

15. Kiwi helps reduce DNA damage.

Kiwifruit has the characteristic of reducing DNA damage. Oxidative stress allows the body to have many free radicals. It can cause DNA breakage in this process.

Kiwi contains antioxidants that can reduce oxidative stress. One study showed that people who consumed kiwis constantly improved their ability to repair DNA on their own. This means that kiwis can help prevent lifestyle-related diseases like colon cancer, which are closely linked to DNA damage.

16. Kiwi is rich in magnesium and potassium.

One of the many benefits of kiwi is that it is rich in magnesium and potassium. A higher content of these essential compounds helps improve muscle function and energy levels. Kiwi has 20% more potassium than banana. This essential mineral maintains blood pressure and reduces the risk of kidney stones, osteoporosis, and stroke.

17. Kiwi helps improve brain function.

Kiwi contains folic acid, which is essential to prevent brain defects in babies before and after birth. Another advantage of kiwis is that they contain serotonin. Serotonin helps with learning, memory, and sleep.

18. Kiwi helps balance alkaline levels.

Kiwi is a fruit with alkaline properties. The alkaline body reduces the risk of arthritis and osteoporosis and balances the health of the body.

Kiwi side effects / precautions

  • An allergic reaction can occur due to the ingestion of kiwi.
  • Studies have shown that eating kiwis in excess can lead to edema. Anaphylaxis can also occur in people who eat too much kiwi. Rashes, asthma, and hives may appear.
  • Oral allergy syndrome (OAS) can occur if you eat a lot of kiwis. SAO can cause swelling of the mouth, lips, and tongue. It also causes tingling and itching in the mouth.
  • People who consume a large amount of kiwi every day can develop skin conditions such as dermatitis.
  • Eating too much kiwi can lead to acute pancreatitis. This fruit is rich in potassium, serotonin, vitamin C, and E. Eating large amounts of these ingredients can change blood triglyceride levels and cause long-term damage to the pancreas.
  • One of the side effects of kiwi includes vomiting, nausea, and diarrhea.
  • Many studies show that this fruit has antifungal effects and can interact with certain other medications. Typical drugs are anticoagulants, aspirin, heparin, antiplatelets, and nonsteroidal anti-inflammatory drugs. Therefore, a person using a particular drug will definitely need to consult a doctor.

Nutrient content per 100 g of kiwi

  • Calories: 61 kcal
  • Total fat: 0.5 g
  • Cholesterol: 0 g
  • Sodium: 3 mg
  • Strength: 312 mg
  • Sugar: 12 g
  • Dietary fiber: 3 g
  • Protein: 1.1 g
  • Vitamin C: 92.7 mg
  • Iron: 0.3mm
  • Vitamin B6: 0.1 mg
  • Magnesium: 17 mg
  • Calcium: 34 mg
  • Vitamin E: 1.46 mg
  • Folic acid: 34 mg

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