Kiwi is a green-brown colour fruit that is a rich source of Vitamin C and fibre. This is also known as kiwifruit, Chinese gooseberry belongs to the family of Actinidiaceae. This plant’s origin is from China and Taiwan. Commercially, it is grown in New Zealand and thus, it got its name, Kiwi, from the gooseberry.
A kiwi looks like a small egg with fur around it. The outer skin is brown and green in colour, and the interior is fleshy green with black seeds. It has a refreshing and acidic taste that makes it a perfect refreshing fruit. It can be eaten raw as well as in the form of juices and cooked.
Kiwi fruit is rich in nutritional values and thus offers numerous health benefits. This article explores these benefits and lists any side effects of the fruit.
Table of Contents
1. Nutritional composition
100 grams of kiwi provides 64 calories. The main content of kiwi is Vitamin C, Crabs, and fiber. 100 grams of kiwi consist of 14 gms of carbs, 3 grams of Fiber, 1 gram of protein, 0.5 grams of fats, 83% of the daily value of Vitamin C, 34% of the daily value of Vitamin K, 9% of the daily value of Vitamin E. Apart from it comprises of 7% of the daily value of folate, 15% of the daily value of copper, 4% each of the daily value of Potassium and Magnesium. This combination makes kiwi a perfect nutritional fruit.
2. Health Benefits of Kiwi
Kiwi is full of vitamins, minerals, fiber, and antioxidants that make it a great fruit with numerous health benefits. The fruit’s inner flesh is rich in vitamins and thus helps to boost immunity and reduce inflammation. The fiber in kiwi helps in weight management and addresses digestive issues. Some of the key benefits of the fruit are as follows:
3. Boost immunity
Kiwifruit is a rich source of vitamin C. It can provide more than 200% of the daily needed value of Vitamin C which is known to boost immunity. Kiwi is also rich with antioxidants that eliminate the free radicals and thus help in reducing oxidative stress. This thus not only decreases inflammation but helps boost immunity.
4. Good for the heart
Kiwi has rich fiber content and is a good source of potassium. Both these are useful in reducing the levels of bad cholesterol and maintaining blood pressure. Thus, it reduces the risks of heart disease.
5. Address digestive issues
Fiber in kiwi is known to provide relief from constipation issues, and the rich watery juice helps in addressing gastrointestinal disorders like stomach upset. Kiwi fiber is known to retain water and swell up. This is highly beneficial in improving the digestive process and reducing constipation issues.
6. Good for skin
Vitamin C present in kiwi helps in the formation of collagen, which is an important part of body cells and skin. Thus, it helps in enhancing skin elasticity. Vitamin C also helps in healing wounds and thus is useful in skin repair. Vitamin E in kiwi acts like a powerful antioxidant and thus protects skin from sun damage.
7. Good diabetic food
Kiwi is known for their nutritional benefits and thus is good for diabetic patients. Patients with diabetes are at risk of heart disease, weight issues, and immune issues. Kiwi helps in addressing all these issues due to the rich presence of Vitamin C, fibre, and carbs. It thus makes kiwi a good diabetic fruit.
8. Address blood pressure problems
Kiwi contains potassium, which is known to relax the blood vessels. This, in turn, helps in managing blood pressure and thus reduces the risks related to cardiovascular diseases.
9. Bone benefits
Vitamin K in kiwi helps in reducing the risks of osteoporosis and thus is good for keeping your bones healthy.
10. Pregnancy
During pregnancy, there is a need for folate as it helps in cell division. Thus, pregnant women are on additional folate supplements as it is necessary for fetal development. Kiwi is a natural source of folate and thus facilitates cell development and can be consumed during pregnancy. Avoid excessive consumption in case of any allergy or if you are on blood thinners.
Side effects of kiwi or when to avoid kiwi
Despite many benefits, some nutrients present in kiwi can cause possible harm to health. Some of them are listed below:
| Concern | Explanation | Recommendation |
|---|
| Interaction with Medicines (Beta-Blockers) | Beta-blockers can raise blood potassium levels. Kiwi is rich in potassium, so combining them may cause blood pressure imbalances. | Avoid kiwi when taking beta-blockers. |
| Allergy | Kiwi can trigger allergic reactions such as rashes, hives, and itchy skin in some individuals. | Discontinue use and consult a doctor. |
| Blood Thinners (e.g., Warfarin) | Kiwi contains vitamin K, which may interfere with blood-thinning medications, leading to clotting issues. | Limit or avoid kiwi with blood thinners. |
| Kidney Issues | Excess potassium in kiwi can’t be filtered properly by impaired kidneys, leading to fluid imbalance and potential complications. | Avoid excess kiwi in kidney patients. |
Best way to consume kiwi
Kiwi can be consumed raw. You can eat it by peeling its skin and cutting it into the form of slices. Kiwi can also be taken in the form of kiwi juices, smoothies, or as a cocktail.
Bottom line
Kiwi or the kiwifruit is a great nutritional fruit that reduces heart stroke risks, boosts immunity, and eases constipation issues. Avoid excessive usage of it while on medicines for blood thinners and beta-blockers. These are easy-to-use and ready-to-eat fruits. Consume them wisely as snacks or as juices.
You must be logged in to post a comment.