10 Health Benefits Of Kiwi For A Nutritious Diet
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Kiwi is gaining popularity among health enthusiasts and is a food many people enjoy.  These days, kiwis are a popular exotic fruit grown in New Zealand. But did you know that China is where it all began? Indeed, the Chinese Gooseberry, or yang tao, was its original name. 

Despite its appearance, it is incredibly nutrient-dense and is utilised extensively for therapeutic purposes. Kiwis are low in many other essential nutrients but high in vitamin C, copper, and vitamin K. Their remarkable nutritional profile promotes several aspects of health, including blood sugar regulation, weight control, and digestion. 

They also help to maintain a healthy immune system, heart, and eyes. All these facts are well-supported by studies and backed-up by science. Continue reading to learn more.

10 Kiwi Health Benefits To Know About

1. It's Packed with Vital Minerals and Vitamins

Numerous minerals, including potassium, calcium, iron, magnesium, and the vitamins B6, A, and E, are known to be present in kiwis. These nutrients improve bone density through effective calcium absorption, lowering osteoporosis risk. They also help the body release stress and encourage healthy blood circulation. While the potassium in kiwis is known to regulate blood pressure, lowering the risk of heart attacks and strokes, magnesium helps to maintain a relaxed and healthy neurological system and muscles.

2. It Preserves Your Skin 

Kiwis are naturally alkaline, they offset the acidic effects on your body. They contain antioxidants and two essential nutrients—vitamins C and E—that are necessary for radiant and healthy skin. Furthermore, you should be relieved to learn that kiwis are an excellent source of heart-healthy nutrients, including carotenoids, polyphenols, and Omega-3 fatty acids, if you've been attempting to maintain your cardiovascular health.

3. Helps Avoid Clotting Of Blood

Univ. of Osio researchers found that kiwis were known to lower blood coagulation factors in patients. Research findings also suggested that patients who saw fewer blood clotting episodes reported better cardiovascular health. This also results in a decrease in blood fat levels.

4. Preserves Your Vision

According to studies, eating three kiwis a day can reduce your risk of macular degeneration by up to 36%! This is because kiwis are rich in zeaxanthin and lutein, two nutrients that support healthy eyes. When creating salads, aim for a spectrum of colours (think greens, reds, and purples like kiwi, leafy vegetables, berries, and plantains) to protect your eyes.

5. Aids In Losing Weight

Kiwis are the ideal fruit to eat when trying to lose weight because they are high in calories, water, and fat. One hundred grams has 61 calories? Nothing compares to that. If you're attempting to reduce weight, swap out those avocados, high-fat meats, and coconuts with kiwis the next time. It has a substantial impact. One of the benefits of dried kiwis is that they can increase your nutrient intake when added to salads and smoothies. Therefore, go for freeze-dried kiwi powders if you cannot eat the fruit or lack the necessary time.

6. Increases Your Absorption of Calcium And Iron

It's time to include some kiwis in your breakfast if you're at risk for diseases like osteoporosis and anaemia or if your body has trouble absorbing iron from your diet. Simply mixing kiwis with bananas or any other iron-rich cereal can help you avoid running out of iron. Researchers demonstrated this through a 16-week randomised controlled experiment.

7. Overcomes Cancer

Kiwis are adept at combating cancer because they have cytotoxic effects on cancerous tumour cells. This stops cancer in its tracks and stops it from progressing further. For many years, kiwis have been used in Chinese medicine to cure a variety of diseases, including stomach, liver, colon, and breast cancer.

8. Eradicates Ageing Signs

It's good to know that kiwi fruit has health benefits beyond being delectable and exotic. One such benefit is that it can lessen the appearance of ageing. This is a result of its abundance of antioxidants, vitamin C, and other nutrients, which are very important for encouraging collagen production. As a result, your skin is hydrated, shielded from the damaging effects of sun exposure, and gains more tone and suppleness. Your energy levels increase along with an improvement in your metabolism.

9. Beneficial For Diabetics

Unexpectedly, kiwis are beneficial for diabetes. How is that even possible? It's a result of its high dietary fibre content. On top of helping to control blood sugar levels, fibre also has a low GI (glycemic index). Remember that not all sugar has negative health effects. Fruit juice concentrates and added sugar are what cause the harm. Your body will benefit greatly if you consume the fruit in its unprocessed state, such as kiwis, which still contain fibre.

10. Improves The Function Of Your Kidneys

When consumed in moderation, one of the main health benefits of kiwis is its ability to remove kidney stones. The accumulation of many insoluble wastes occurs when the kidneys overwork over time. Drinking enough water and getting your recommended daily potassium intake will effectively stop the accumulation of calcium salts, which causes those stones to form. When you consume enough kiwis daily, you also help your body balance its sodium levels.

Since 100 grams of kiwi fruit only contains 61 calories, it is a low-calorie fruit. Speaking of kiwi nutrition, kiwi fruits are an excellent source of vitamin C and other vital nutrients that add to kiwi's health benefits. Try to include it in your diet everyday!