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Amazing Health Benefits Of Kiwi Fruit

by Gideon Dosu

Amazing Health Benefits Of Kiwi Fruit

Dosu Anna

Kiwis are small and squishy fruits, but don’t let their size fool you.  Kiwifruit, also known as Chinese gooseberry, is native to Chang Kiang Valley of China, with its cultivation dating back to the late 19th century. It is recognized as the national fruit of China. The Chinese used to prepare a tonic out of this fruit – it is that nutritious! But, it was the New Zealanders who recognized the potential of this juicy and delicious fruit. This delicious tropical fruit is jam-packed with a variety of nutrients such as vitamin C (a whopping 154% per 100 grams), vitamin A, vitamin B6, calcium, iron & magnesium that are extremely beneficial for your health. But did you know that besides being healthy, kiwi fruit benefits your skin and hair?

The flesh of the kiwifruit has a pretty bright green color and a distinct, yet rich flavor (a mix of sweet, tart, sour, bright, and acidic). The taste will remind you of a blend of lemon, orange, honeydew melon, and strawberries. The fruit has numerous black seeds that add a crunchy texture to this flavorful fruit.

Let’s take a look at the numerous benefits:

  1. Boost immunity:

The high content of vitamin C along with several other antioxidant compounds in kiwi fruit has proven to be effective in beneficially modulating the immune system. It also contains vitamin E which can strengthen the immune system and lower cholesterol. Thus, consumption of kiwi fruit is a great way to ward off the effects of inflammation, stress and attack by bacteria and viruses.

  1. Maintain blood pressure:

The high level of potassium in kiwis plays an important role in body cells by maintaining the balance of body fluids and electrolytes. It controls heart rate and blood pressure by countering the effects of sodium.

  1. Reduces ageing and improves skin health.

Collagen is the most abundant protein in our bodies and the building block that maintains the skin, muscles, bones and tendons. It breaks down as we age and is dependent on vitamin C, which we know kiwifruit has plenty of.

According to research published in the Journal of Cellular Physiology, the polysaccharides in kiwifruit are able to double collagen synthesis in the body, compared to normal conditions when this activity reduces as we age.  Kiwi is also host to a carotenoid and antioxidant called lutein, which is incredibly beneficial to skin health by protecting the skin from UV light, marking yet another kiwi nutrition benefit.

  1. Prevention of Eye Disease and improves vision.

Kiwi nutrition’s supply of lutein not only protects the skin, but is also a powerful photochemical that can prevent many diseases of the eye, including age-related macular degeneration. Lutein is able to protect the eye by filtering out damaging short-wavelength UV light.

Kiwifruit has 171 milligrams of lutein in one large fruit, which is substantially higher than almost any other fruit. Along with lutein, kiwifruit has a great supply of another carotenoid, vitamin A, which is also largely beneficial to optimum eye health.

  1. Aids in Digestion:

Kiwi has shown promise as a treatment of bowel and digestive disorders. A number of studies have shown kiwi helps reduce complications related to irritable bowel syndrome as well as inflammatory bowel disease. The findings of the studies suggest that adding kiwi to patients’ diets introduced antioxidants and fiber, which were able produce anti-inflammatory results, as well as overall improvements in bowel function.

  1. Low in calories.

Choosing kiwifruit as a snack in lieu of higher calorie fare can help you control your weight. One medium-sized fruit has just 46 calories, and a full cup of kiwi slices contains 108 calories, about the same amount as a medium banana. Use kiwi to replace half of your morning cereal to save calories; add it to cottage cheese for a high-protein, low-calorie snack; or blend it into a smoothie with mint leaves and strawberries.

  1. Rich in vitamins:
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In 1 cup of kiwi, you get over 270 percent of the recommended dietary allowance for vitamin C. Vitamin C acts as an antioxidant, scavenging free radicals in your body to help prevent disease. It is also essential to the formation and repair of tissue, particularly cartilage, blood vessels, tendons, and skin. Kiwi is also a source of vitamin K, with 1 cup offering 89 percent of the RDA. Vitamin K helps with blood clotting and absorption of vitamin D. Kiwi also provides 13 percent of the RDA for vitamin E and 11 percent for folate in a 1-cup serving.

In conclusion, this power pack nutritious fruit is available year-round in most grocery stores and is often eaten alone or as part of a salad, on fruit tarts or in smoothies. In addition to counting as 1/2 cup, or one serving, of fruit, according to the U.S. Department of Agriculture Food Guide Pyramid, kiwis offer a wealth of nutrients.


Amazing Health Benefits Of Kiwi Fruit

Amazing Health Benefits Of Kiwi Fruit


Anna Dosu is a health ambassador and the CEO of Oasis of Living Food Venture. You can reach her on Twitter: @dosu_anna80, and E-mail:dosuanna@gmail.com

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