What is Kiwi?

Kiwifruit or Chinese gooseberry is the edible berry of several species of woody vines in the genus Actinidia. The most common cultivar group of kiwifruit is oval, about the size of a large hen’s egg: 5–8 centimetres in length and 4.5–5.5 cm in diameter. This is a small, brown, fuzzy-skinned fruit with vibrant green flesh and tiny black seeds. Kiwi is a nutritious addition to your diet that ensures better functioning. It has a sweet taste, kiwi is a diabetic-friendly fruit.

To discuss about benefits of the Kiwifruit we will discuss before side effects of the this fruit

We can’t ignore the side effects of kiwi. There are some side effects of the kiwi that should be aware.

• High consumption of vitamin C through kiwi can effects the digestive system and allergic reactions in some of the sensitive peoples.

• Some individuals may be allergic to kiwi, experiencing symptoms like itching, swelling, or difficulty breathing.

If you have any one of the above mentioned issue kindly consult with healthcare specialist.

Here are some of the health benefits of Kiwi:

• Rich source of vitamin C
• Full with antioxidants
• Help in weight management
• Aids digestion
• Beneficial for skin
• Promotes heart health
• Manages blood sugar levels
• Improves sleep quality
• Reduces the risk of osteoporosis
• Benefits eye health

1. Rich source of vitamin C

Kiwi is renowned for its high vitamin C content, which plays a crucial role in immune system support. As per a nutritionist / researchers, “A single Kiwi can provide more than the daily recommended intake of vitamin C, helping the body fend off illnesses and promoting overall well-being.

2. Full with antioxidants

Kiwi is loaded with antioxidants, including polyphenols and carotenoids, which help combat oxidative stress in the body. These antioxidants play a role in neutralising free radicals, reducing inflammation, and potentially lowering the risk of chronic diseases.

3. Help in weight management

Despite its sweet taste, kiwi is relatively low in calories and fat, making it a satisfying and nutritious snack option for those looking to manage their weight. The combination of fiber and low-calorie content in kiwi promotes satiety, helps control appetite, and supports weight loss or maintenance goals.

4. Aids digestion

Kiwi is a fantastic source of dietary fiber, aiding in digestion and promoting a healthy gut. “The soluble fibrin kiwi supports regular bowel movements, while the insoluble fiber helps prevent constipation”. It also helps for balanced digestive system.

5. Good for skin

The combination of vitamin C and antioxidants in kiwi supports skin health by promoting collagen synthesis and protecting the skin from oxidative damage. Regular consumption of kiwi may contribute to a more youthful and bright skin tone

6. Promotes heart health

Potassium, an essential mineral for heart health, is abundant in kiwi. Nutritionist said, “This electrolyte helps regulate blood pressure, reducing the risk of cardiovascular diseases.” The potassium in kiwi is also known for promoting blood vessel function. Moreover, consuming at least one kiwi a week is associated with an improved plasma lipid profile, which means lower cholesterol levels.

7. Manages blood sugar levels

Kiwi may have a positive impact on blood sugar control. The fiber content and low glycemic index make kiwi a potentially beneficial fruit for individuals with diabetes or those aiming to regulate blood sugar levels.

8. Improves sleep quality

Kiwi contains a unique compound called serotonin, often associated with mood regulation and sleep. According to Nutritionists, “Consuming kiwi before bedtime may contribute to improved sleep quality and duration, making it a natural and healthy option to deal with sleep disorders.

9. Reduces the risk of osteoporosis

Kiwi contains vitamin K, an essential nutrient for bone health. Adequate vitamin K intake supports calcium absorption, contributing to strong and healthy bones. This makes kiwi a valuable addition to a well-rounded diet focused on skeletal well-being.

10. Benefits eye health

According to Sight research held in UK, kiwi is full with vitamins, minerals, and antioxidants, which can support eyesight and slow down the progression of sight loss conditions such as macular degeneration and diabetic retinopathy.