The Kiwi fruit provides a wide variety of health benefits due to its richest combination of fibre, antioxidants, vitamins, and minerals. This tangy fruit will help you maintain good cardiac health, digestive health, immune function even help you sleep better and relieve asthma symptoms.
Nutritional profile of kiwi fruit
The USDA provides the following nutritional profile for one green kiwi
- Calories: 42
- Fat: 0.4g
- Sodium: 2mg
- Carbohydrates: 10.1g
- Fiber: 2.1g
- Sugars: 6.2g
- Protein: 0.8g
- Vitamin C: 230% DV
- Vitamin K: 70% DV
- Calcium: 3% DV
- Iron: 1% DV
- Potassium: 7% DV
1. Benefits of eating kiwi fruit for Diabetics
Many studies have shown that Kiwi fruit is one of the most beneficial fruits for diabetics. It not only regulates your blood sugar levels but also aids in the management of diabetes.
The Glycemic Index (GI) of Kiwis is low, which means glucose is released slowly into the bloodstream.
Kiwis are high in fibre and can retain a lot of water. By absorbing and breaking down sugar from other meals, it aids digestion. This controls the amount of sugar released into your bloodstream.
2. Health benefits of kiwi fruit during pregnancy
Eating Kiwi during pregnancy is good for you and for your baby. Kiwi fruit contains a lot of vitamin C and K. It is also high in folate, which assists in the development of the brain and cognitive capacities, as well as having good effects on the fetus’s growth.
In addition, kiwi aids in the absorption of iron by expecting moms, which is important for ensuring that a mother’s blood provides adequate oxygen to her kid.
3. Benefits of kiwi fruit for immune system
Certain foods can aid in achieving and maintaining a healthy immune system. Kiwifruits are an outstanding choice when it comes to immune-boosting fruits.
Kiwis are naturally high in folate, potassium, fiber, vitamin K, and vitamin C, among other essential nutrients.
In reality, one kiwifruit contains 100% of your recommended daily vitamin C intake! This is more than the same amount of vitamin C present in an orange, which is known for its high vitamin C content.
Vitamin C is an antioxidant that stimulates white blood cells, aids collagen formation, and protects against infection and inflammation.
Other nutrients in kiwis aids in keeping the rest of the body running smoothly.
4. Benefits of kiwi fruit for digestive system.
The Health benefits of kiwi also include improving your digestive health. Kiwis are high in fiber, which helps in digestion and keeps the body regular. They also contain actinidin, a proteolytic enzyme that aids in the breakdown of proteins. Kiwi extracts also contain actinidin, a natural digestive enzyme that improves protein breakdown and function at both the gastric and intestinal levels.
5. Kiwi fruit helps you sleep better.
You’re obviously not getting enough kiwi fruit in your diet if you spend your nights tossing and turning, trying to get at least a little sleep.
A study found that eating two medium kiwis an hour before bedtime will make you fall asleep faster and stay asleep longer. Kiwis also increase the quality and efficiency of sleep, according to the new study.
Its high levels of antioxidants and serotonin may make it a powerful sleep-promoting food.
6. Kiwi fruit relieve asthma symptoms
Asthma can be very difficult to manage. Four of the most frequent symptoms of this disorder are wheezing and shortness of breath. Kiwi can assist you with many of your respiratory problems. An analysis found that people who ate kiwi on a daily basis had better lung function.
Kiwis contain vitamins C and E, which may benefit those with asthma.
7. Benefits of kiwis fruit for blood pressure
High blood pressure that is uncontrolled increases the risk of severe health issues such as heart attack and stroke. Low blood pressure, fortunately, is easily detectable and manageable.
One of the foods that helps to relieve blood pressure is kiwis.
Men and women with moderately elevated blood pressure who consumed three kiwi fruits a day for eight weeks had lower blood pressure than those who ate an apple a day, according to a report.
Kiwis are also high in vitamin C and antioxidant lutein. All of these factors contribute to their blood pressure-lowering ability.