Kiwis Facts Nutrition and Health Benefits

Kiwis are small, beautiful looking fruits packed with nutrition and health benefits. Green in color, they are loaded with Vitamin C and can battle seasonal allergies. Their black seeds are edible so is the peel but many prefer to eat it peeled.

The Kiwifruit or Chinese Gooseberry originally grew wild in China. In 1904, a schoolteacher returned to New Zealand with the seeds and introduced the fruit. They named it ‘Kiwi’ after their national bird.

Kiwis can be grown all year round due to the variety of locations available. They are mostly grown in California from November to May, and in New Zealand from June to October. Kiwi can also be found in supplement form.

Kiwis can be eaten as they are or blended into a smoothie. Cooking kiwis is not advised as raw kiwis retain their Vitamin C content. There are supplements available in pill, capsule, or tablet form for people to consume. Eating one to three kiwis a day is enough for most people to get the required nutrients and benefits. You can incorporate kiwis very easily in your diet. Add them to a salad, eat them as a fruit or a snack, mix them in your smoothies, cereal, shakes, or yogurt. Kiwis are available at local stores or organic stores and farmer’s markets. Slice them on top of your Greek yogurt for a healthy and fit snack.

Boosts Immune System- The Vitamin C in Kiwis makes it perfect to boost your immunity and battle seasonal allergies. Just 1 cup of kiwis provides 273 percent of your daily recommended value of Vitamin C. Vitamin C is the most required nutrient for your immune system as it strengthens your body’s response to diseases. Studies have suggested that Kiwis may reduce the likelihood of cold or flu-like illnesses. This is true for at-risk adults over the age of 65 or young children.

Fights Disease- Oxidative stress can damage our DNA. It affects our body and causes the risk of diseases and chronic illnesses. Thanks to the antioxidants available in kiwis, it can fight disease and illness. Regular consumption of Kiwis can reduce the chance of oxidative stress in our bodies. Oxidative stress is strongly linked to colon cancer. Hence, the consumption of kiwi can lower your risk of colon cancer.

Manage Blood Pressure- The bio-active substances in Kiwis can manage your blood pressure efficiently. Eating up to three kiwis daily can lower your risk of high blood pressure. High blood pressure is a marker for diseases like heart attacks, strokes, and other cardiovascular illnesses.

Protects Against Vision Loss- The leading cause of vision loss is macular degeneration. Kiwis help protect your eyes from the same. Eating up to three kiwis daily can lower your risk of macular degeneration by 36 per cent. The high levels of zeaxanthin and lutein contribute to this health benefit.

Healthy Skin- Vitamin C contributes to the production of collagen, a key component in the cells and organs of the body. Collagen boosts the body’s ability to heal wounds. Taking oral collagen supplements or applying it topically may help skin elasticity and reduce wrinkles. Eating fruits like Kiwis can ensure firm and supple skin. Kiwis also contain Vitamin E or tocopherol. Vitamin E can protect the skin from sun damage and prevent skin disorders.

Better Sleep- The serotonin and antioxidant content of Kiwis can lead to an improved quality of sleep in adults. While research is yet to confirm the effects, many adults have self-reported improved levels of sleep and better sleep quality after consuming kiwis.

Improved Digestion- Consuming kiwis can lead to an improved ability in small intestines to retain water. It helps increase the frequency of stool and improved consistency. Kiwis can also act as natural laxatives for people suffering from constipation.

Bone Health- Kiwis contain Vitamin K and traces of calcium and phosphorous. These nutrients contribute to bone health and density. An adequate intake of Vitamin K can prevent osteoporosis. Vitamin K also plays an important role in blood clotting. One Kiwi provides 20-30% of an adult’s daily requirement of Vitamin K.

Can Treat Asthma- The Vitamin C content in Kiwis makes it ideal to treat respiratory diseases like asthma. It can improve lung function immensely and provide relief from breathing troubles. Kiwis can also reduce wheezing in children prone to respiratory troubles.

Some people may be allergic to Kiwis. Symptoms of allergies include itchy throat, swelling in the mouth, tongue or lips, hives, and vomiting. People allergic to hazelnuts, avocados, wheat, figs, or poppy seeds have a high chance of being allergic to Kiwis. Consult a doctor or medical expert before including kiwis in your daily diet. You can start slow with a kiwi supplement to test your body’s reaction and if its acceptable then move on to consuming fresh kiwi fruits.