Kiwi fruit is a delicious, nutrient rich and healthy fruit that provides many benefits to the body. This small fruit is a rich source of vitamin C, vitamin K, vitamin E, potassium, fiber and antioxidants. Which help in strengthening our immunity. Consumption of kiwi fruit is helpful in improving the skin, reducing wrinkles. And bringing glow on the face, as it contains anti-aging properties. Today we will know about 10 benefits of kiwi fruit in this article.
Apart from this, it also helps in maintaining proper digestion as it is rich in soluble and insoluble fiber. Which removes the problem of constipation. This fruit is also beneficial for heart health. The potassium and fiber present in it are helpful in controlling blood pressure and reducing cholesterol levels.
The antioxidants present in kiwi fruit can reduce the risk of serious diseases like cancer by protecting the body from free radicals. This fruit is also beneficial in improving eyesight, strengthening bones and reducing weight. Overall, regular consumption of kiwi fruit is a complete healthy option.
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What is 10 benefits of kiwi fruit
Kiwi fruit is an exotic fruit that is mainly grown in New Zealand, China and Italy. Its scientific name is Actinidia deliciosa. This fruit is oval in shape and its peel is brown-green in color and has small hairs on the surface. The pulp of kiwi is green in color, which contains small black seeds which are crunchy to eat. It is sweet and slightly sour in taste, which makes it special.
Kiwi fruit is a very good source of vitamin C, vitamin K, fiber and antioxidants. It helps in strengthening the immune system, improving digestion and improving the skin. Kiwi fruit is used in the form of salad, smoothie, dessert and juice. It is considered a very beneficial and nutritious fruit for health.
Nutritional overview
Kiwi fruit is not only delicious in taste, but it is also very beneficial for health as it is rich in nutrients. Due to these nutrients, kiwi fruit is considered extremely beneficial for heart, skin, eyes and overall health. Below is a list of the main nutrients found in kiwi.
- Vitamin C
- Vitamin K
- Vitamin E
- Folate
- Potassium
- Fiber
- Copper
- Magnesium
- Antioxidants
- Calcium
- Iron
10 Benefits of kiwi fruit
Kiwi fruit is rich in vitamin C, E, fiber and antioxidants. Which helps in boosting immunity, improving digestion and improving skin. It controls blood pressure and is beneficial for eyesight. Its regular consumption improves heart health and provides energy to the body. It also helps in weight loss. Let’s know 10 benefits of kiwi fruit.
Increases immunity
Kiwi fruit is rich in vitamin C, which helps in strengthening the body’s immunity. It increases the ability to fight infection and protects against diseases like cold and cough. Its antioxidant properties remove harmful elements present in the body. Eating kiwi daily helps protect the body from bacteria and viruses. Its consumption is very beneficial especially during changing seasons.
Makes the skin glowing and young
10 benefits of kiwi fruit contains vitamins C and E, which nourish the skin and bring shine to it. Its regular consumption reduces skin wrinkles and delays the signs of aging. The antioxidants present in kiwi protect the skin from damage caused by sun rays and pollution. If you want glowing and young skin, then definitely eat a kiwi daily.
Beneficial for the digestive system
Kiwi fruit has a high fiber content, which improves digestion. It removes the problem of constipation and keeps the stomach clean. Its enzymes help in digesting food quickly. For those who are troubled by indigestion, gas or flatulence, Kiwi is a natural remedy. Eating kiwi on an empty stomach in the morning makes the stomach feel light and healthy throughout the day.
Keeps the heart healthy and strong
Kiwi fruit is very beneficial for heart health. It contains potassium and fiber which keep blood pressure under control. It helps in thinning the blood and reduces cholesterol levels. Thereby reducing the risk of heart attack or stroke. Eating kiwi daily keeps the heart arteries healthy and improves blood flow. It is a natural cardioprotective fruit.
Helpful in weight loss
Kiwi is a low calorie and high fiber fruit, which is an ideal choice for those who want to lose weight. It keeps the stomach full for a long time, which reduces hunger and prevents overeating. The enzymes present in it speed up the fat burning process. Eating kiwi in breakfast or after workout keeps the weight under control. It also tastes good and can be a part of a healthy diet.
Improve eyesight
Kiwi contains antioxidants like lutein and zeaxanthin which enhance eyesight. And prevent age-related vision loss. It protects the retina and prevents diseases like cataract. Those who spend more time on computer or mobile screens must consume kiwi. It also reduces irritation, fatigue and dryness in the eyes. One kiwi daily acts like a tonic for the eyes.
Controls blood pressure
10 benefits of kiwi fruit is rich in potassium, which balances the effect of sodium in the body and keeps blood pressure normal. Kiwi is a natural remedy for people suffering from high blood pressure. Its consumption relaxes the arteries and smoothens blood flow. According to research, eating three kiwis daily has been shown to improve blood pressure. It also protects against heart diseases.
Beneficial for diabetics
Kiwi has a low glycemic index, due to which it does not increase blood sugar rapidly. It is a safe and nutritious fruit for diabetic patients. The fiber present in it helps in controlling blood sugar. Eating kiwi also calms the craving for sweets, which keeps the sugar level under control. It also improves insulin sensitivity. Limited consumption of kiwi can be beneficial in diabetes.
Strengthens bones
Kiwi contains nutrients like vitamin K, calcium and magnesium. Which are essential for strengthening bones. It helps prevent osteoporosis and reduces joint pain. Kiwi is very beneficial for the elderly and women as it helps in maintaining bone density. Consuming it daily prevents bones from breaking and weakening. It also helps in the development of children’s bones.
Helpful in preventing cancer
The antioxidants and vitamin C present in kiwi are helpful in fighting cancer. It protects the body cells from free radicals, which are considered to be the main cause of cancer. Its anti-cancer properties are considered beneficial especially in lung, liver and intestinal cancer. Regular consumption of kiwi removes toxins from the body and prevents DNA from getting damaged. It acts as a natural shield against cancer.
Kiwi fruit benefits for skin
Kiwi fruit is very beneficial for the skin. It is rich in vitamin C, E and antioxidants, which keep the skin glowing and young. It reduces wrinkles by increasing collagen production and hydrates the skin. Consumption of kiwi nourishes the skin from within.
Kiwi makes the skin glow naturally
Kiwi is rich in vitamin C, which helps in the formation of collagen. It improves the complexion of the skin and makes it glow naturally. Consuming kiwi daily or applying its face pack brings new energy to the skin. And tired skin starts looking fresh.
Kiwi keeps the skin hydrated and soft
Kiwi contains plenty of water and antioxidants, which keep the skin hydrated from within. It maintains the moisture of the skin, so that the skin does not become dry and lifeless. If your skin remains dry, then regular consumption of kiwi helps in keeping the skin soft and smooth.
Kiwi reduces wrinkles and signs of aging
This fruit rich in anti-aging properties. It contains vitamin C and E that protect the skin from free radicals. It reduces premature wrinkles, fine lines and looseness on the skin. Consuming kiwi and applying its mask keeps the skin young and tight for a long time.
Helpful in preventing pimples and acne
The anti-inflammatory and antibacterial properties present in kiwi deeply cleanse the skin. And help in removing the problem of acne and pimples. It keeps the pores of the skin clean. So that dirt does not accumulate in them and the skin remains clean.
Kiwi lightens dark circles and blemishes
The antioxidants and vitamin C present in kiwi are helpful in repairing the skin. It gradually lightens dark circles, sun tanning and black spots. Applying kiwi juice under the eyes or using its face pack improves the complexion of the skin.
Kiwi protects the skin from infections
Kiwi contains antimicrobial elements. Which protect the skin from bacteria, fungus and other infections. For people with sensitive skin, consuming kiwi or applying its paste on the skin is beneficial. It increases the natural protection of the skin and keeps it healthy.
How to eat kiwi fruit
Kiwi fruit is a delicious and nutritious fruit that can be eaten in many ways. Below are described the easy and correct ways to eat kiwi.
Eat directly with a spoon (Spoon method)
Cut the kiwi in half from the middle. Now you can take out the pulp inside with the help of a spoon and eat it. This method is the easiest and cleanest.
Peel and cut into pieces (Peel and Slice)
Cut the kiwi from the top and bottom with a knife. Then remove the peel and cut the kiwi into round or long pieces. These can be eaten in salad, fruit bowl or just like that.
In kiwi juice or smoothie (Juice/Smoothie)
Peel the kiwi and put it in the mixer. Make a healthy juice or smoothie by adding a little honey, lemon or other fruits. This is a refreshing way to eat kiwi.
Mixing kiwi in salad (In Fruit Salad)
Mix the cut kiwi with apple, pomegranate, banana etc. Add some chaat masala on top. This makes a delicious and nutritious salad.
Add Kiwi with Yogurt or Oats
Add chopped kiwi pieces to yogurt or oats. This makes a perfect healthy breakfast or snack.
Points to be note:- Kiwi peel can also be eaten as it contains fiber, but wash it thoroughly. If you have allergies or acidity, eat it in limited quantity. Overripe kiwi can become very soft and sour.
Side effects of kiwi fruit
Kiwi fruit is delicious and rich in nutrients, but it can also have some side effects. Some people may be allergic to kiwi fruit, causing mouth irritation, sore throat, swelling, or skin rash. Eating large amounts can cause digestive problems such as diarrhea, stomach pain, or vomiting. Kiwi fruit contains natural blood thinning agents. So people who are taking blood thinner medications should be cautious.
As it may increase the risk of increased bleeding. People with asthma and latex allergies are more likely to be allergic to kiwi fruit. Children and pregnant women should eat it in limited quantities. If any unusual symptoms appear after eating kiwi fruit, a doctor should be contacted immediately.
Ans. Kiwi fruit is a small, brown-colored fruit with thin skin and green pulp inside. It tastes sweet and sour and is rich in vitamin C, fiber, potassium, antioxidants.
Ans. Eating kiwi improves the digestive system. Brightens the skin, strengthens the immune system. And beneficial for heart health. It is also beneficial for eyes and hair.
Ans. Eating kiwi fruit in the morning on an empty stomach is considered most beneficial. It can also be eaten for breakfast or before lunch. Avoid eating at night, especially if you have acidity problems.
Ans. People who have latex allergy digestive system problems. Or are taking blood thinner medicines should avoid kiwi. It should be given in limited quantities to children.
Ans. Kiwi can be peeled and eaten directly. Its juice can be made. Or it can be mixed in salad or yogurt and eaten. It is also used in smoothies, ice cream or desserts.
