Health Benefits of Kiwi Fruit
The kiwi fruit which is also known as Chinese gooseberry or just kiwi are mostly oval in shape and about the size of an egg. The skin is greenish brown in color and the flesh is bright green in color.
The skin and seeds are edible. According to a study, eating kiwi with the skin intact is more nutritious because the amount of dietary fiber is three times higher than the flesh. Vitamin C is also higher in the skin. Kiwi seeds contain alpha linolenic acid which is an omega-3 fatty acid.
A 100g of kiwi provides about 60 calories. Besides carbohydrates, dietary fiber, glucose, fructose, vitamin C and a small amount of fat and protein, kiwi contains the following nutrients.
- Vitamins - Vitamin B1 or thiamine, B2 or riboflavin, B3 or niacin, B5 or pantothenic acid, B6 or pyridoxine, folate, choline, vitamin A, vitamin E and vitamin K
- Minerals - Calcium, copper, iron, manganese, magnesium, phosphorus, potassium, sodium, selenium and zinc
- Carotenoids - Beta carotene, lutein and zeaxanthin
Benefits of Eating Kiwifruit
- Kiwi contains a high amount of vitamin C which is an antioxidant. Eating kiwi daily will not only boost the immune system, it will also help treat respiratory related symptoms such as shortness of breath and wheezing. This fruit is especially beneficial for people with asthma.
- A 100g of kiwi provides 2g of dietary fiber. It produces a mild laxative effect and helps manage bowel movement and cleanse the large intestines.
- Adults require between 425mg to 550mg of choline a day and eating kiwi is one of the ways to add it to your diet especially if you don't eat meat or egg yolk. Among the benefits include supporting brain, liver and cardiovascular health.
- In addition to eating spinach and kale, eating kiwi provides you with lutein and zeaxanthin which your body doesn't produce. According to researchers at Harvard, including 6mg of these carotenoids daily will reduce the risk of macular degeneration or blindness which is common in older people. There is only 5mcg of lutein and zeaxanthin in a 100g of kiwi but it does add up to what your body requires.
- Beta carotene is another carotenoid and is an antioxidant. It is a provitamin A compound and its benefits include supporting vision health.
- Kiwifruit may also reduce the risk of blood clot because of the presence of vitamin E and omega-3 fatty acid in its seeds. This is based on a study conducted at the University of Oslo in Norway.
- Kiwi fruit is good for the heart because it contains vitamin E and omega-3.
- Choline, dietary fiber and niacin help manage cholesterol levels.
- The B vitamins help in energy production.
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