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 gooseberry.
Kiwi looks like a small egg with furs around it. The outer skin is brown and green in colour, 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 form.
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.
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.
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:
- 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.
- Good for heart: Kiwi has rich fiber content and is a good source of potassium content. Both these are useful in reducing the levels of bad cholesterol levels and maintaining blood pressure. Thus, it reduces the risks of heart diseases.
- 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 issues. Kiwi fiber is known to retain water and swell up. This is highly beneficial in improving the digestive process and reducing constipation issues.
- 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.
- 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 diseases, weight issues, and immunity 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.
- Address blood pressure problems: Kiwi contains potassium that is known to relax the blood vessels. This in turn helps in managing blood pressure and thus reduces the risks related to cardiovascular diseases.
- Bone benefits: Vitamin K in kiwi helps in reducing the risks of osteoporosis and thus is good to keep your bones healthy.
- 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 fetus 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:
- Interaction with medicines: Medicines like beta-blockers are known to raise blood pressure and thus these medicines with kiwi can cause imbalanced blood pressure that can be harmful. So avoid taking kiwi with beta-blockers.
- Allergy: Some patients report allergic reactions toward kiwi. In case there are issues like rashes, hives, itchy skin, etc., seek immediate doctor’s help.
- Blood thinners: Kiwi has good amounts of vitamin K and patient with blood thinners like warfarin can face blood clotting issues. Thus, in such a situation, kiwi consumption should be avoided.
- Kidney issues: When a person is already having kidney issues, consuming too much kiwi can be dangerous as the kidney shall be unable to filter out excessive potassium present in kiwi. This can cause fluid imbalances and can lead to harmful serious issues.
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.
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.