kiwi, It is a small fruit with great nutritional benefits. Native to the foothills of southwest China, Kiwi is now a popular fruit grown in many regions of the world. It gained its name from New Zealand fruit exporters, Who named it the flightless kiwi based on the similarity in appearance.
There are many types of kiwi and they offer many health benefits. We will get to know them in this article:
Support digestive health: (1) (2) (3)
Kiwi contains both soluble and insoluble fiber. Which supports health on several levels, Starting with the digestive system. Soluble fiber supports a healthy gut microbiome, While insoluble fiber helps maintain regular bowel movements.
Rich source of Vitamin C: (1)(2)(3)
Kiwi is an excellent source of vitamin C. It is a powerful antioxidant that is essential for a healthy immune system. Vitamin C helps protect the body from oxidative damage caused by free radicals. They are molecules that contain at least one set of unpaired electrons. Oxidative stress caused by free radicals damages healthy cells and is thought to play a role in a variety of diseases. Just one kiwi provides 64 milligrams (mg) of vitamin C. This represents 71% of the recommended amount for men and 85% for women
Research has shown that eating two kiwis daily for at least four weeks can improve immune cell function in people with low blood vitamin C. These immune cells, which are called neutrophils, They are white blood cells that help protect the body from infection.
Support heart health: (1)(2)(3)
A diet rich in fruits and vegetables can help support heart health through several mechanisms: Kiwis could be a shareholder. for example, A study that examined kiwi intake and blood pressure found that participants who ate three kiwis daily experienced lower blood pressure compared to those who ate other fruits. In addition to regular exercise, Adding kiwi to a balanced diet can help maintain healthy blood pressure. Levels.
Kiwi may also positively affect cholesterol. Research has shown a link between daily kiwi consumption and lower total cholesterol and triglycerides. The study linked kiwi to good HDL cholesterol. It is healthy cholesterol
Weight management support: (1)
Kiwis can be a nutritious addition to a balanced diet, especially for those aiming to lose weight. As it is a low-calorie fruit. Kiwi also contains dietary fiber, which adds a large amount to the diet without reducing calories. In addition, fiber contributes to feelings of fullness, which may help prevent overeating. For reference, one kiwi provides about 42 calories and 2 grams of fiber
However, It is important to remember that sustainable weight management depends on a balanced diet of fruits, vegetables, lean proteins, whole grains and healthy fats. Kiwis should be consumed carefully taking into account individual nutritional needs.
Support eye health: (1)(2)
The carotenoids lutein and zeaxanthin found in kiwi can help reduce oxidation in the eye. Compared to other sources of carotenoids, Kiwi provides high bioavailability, Which reduces the risk of age-related eye problems, Such as macular degeneration and cataracts. Vitamin C in kiwi also plays a role in eye health and eye structure. As an antioxidant, It may help reduce inflammation and risks of common eye problems.
Nutritional elements in kiwi: (1)
One kiwi provides 69 grams:
- calories: 42.1
- Fats: 0.36 grams
- Sodium: 2.07 milligrams (mg)
- Carbohydrates: 10.1 grams
- Fiber: 2.07 g
- Added sugars: 0 g
- Protein: 0.79 g
- Vitamin C: 64 mg
- Vitamin K: 27.8 micrograms
- copper: 0.09 mg
Side effects of kiwi: (1)
Kiwi is generally considered safe for the average healthy individual. However, It poses a great risk for those who are allergic to kiwi fruit. Kiwi contains many allergens, including actinidine, It is one of the main allergens.
Signs of a kiwi allergy include:
- Belly pain
- vomiting
- Difficulty swallowing
- Itchy throat and mouth
- Facial swelling
- Generalized hives
Prepared by: Dalal Edriss
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