The benefits of kiwi fruit are quite popular. Even though kiwi fruit is small in size, it is rich in nutrients that are beneficial for health. Its properties are very diverse and even in China, its country of origin, this fruit is used for medicinal purposes.
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Originally known as Chinese gooseberry, kiwi spread from China to New Zealand where it began to be cultivated. Its name is taken from its small shape with rough brown and hairy skin. It resembles the kiwi bird which is a symbol of New Zealand’s unique fauna.
Benefits of Kiwi Fruit for Health and Beauty
Study results in European Journal of Nutrition shows that kiwi fruit contains vitamin C as well as other nutrients such as fiber, potassium, vitamin E and folate.
Apart from that, this fruit is also rich in bioactive components such as antioxidants, phytonutrients and enzymes which have many health benefits.
In every 100 grams, the nutritional content of kiwi fruit includes:
- Water: 83.9 grams
- Energy: 64 calories
- Protein: 1,06 gram
- Fat: 0.44 grams
- Carbohydrates: 12 grams
- Fiber: 3 grams
- Total sugar: 8.99 grams
- Kalsium: 35 mg
- Iron: 0.24 mg
- Magnesium: 15,7 mg
- Fosfor: 34 mg
- Potassium: 198 mg
- Seng: 0.14 mg
- Copper: 0.134 mg
- Vitamin C: 74,7 mg
Kiwi fruit has quite high nutritional content, including vitamin C, vitamin K, vitamin E, folate and potassium. Apart from that, kiwi is also rich in antioxidants and is a fairly high source of fiber.
This fruit is not only rich in vitamins C and E, but also contains lutein, zeaxanthin and polyphenols. These diverse contents make kiwi very beneficial for health.
Kiwi fruit has a number of extensive benefits, including for body health and beauty. Here are some of the benefits:
1. Relieves Asthma Symptoms
Kiwi fruit is rich in vitamin C and antioxidants, so it can help relieve asthma symptoms. Research has shown that regular consumption of kiwi fruit can improve lung function and reduce shortness of breath.
2. Maintains a healthy digestive system
The high fiber content in kiwi fruit makes it beneficial for digestive health. Kiwi fruit extract contains proteolytic enzymes which can help in protein digestion.
3. Increases body endurance
The benefits of kiwi fruit which is rich in vitamin C is important for improving the immune system and fighting disease. Kiwi consumption has also been linked to supporting immune function and reducing the risk of illnesses such as flu or colds.
4. Prevents Heart Disease and Cancer
The antioxidants in kiwi fruit can help ward off free radicals in the body, which can cause oxidative stress and contribute to heart disease and cancer.
Kiwi fruit has the effect of lowering blood pressure, which can help reduce the risk of stroke or heart attack.
6. Maintain healthy vision
The lutein and zeaxanthin content in kiwi fruit can protect the eyes from macular degeneration and damage caused by UV rays. Vitamin C also helps in repairing and protecting eye cells.
7. Improve sleep quality
Kiwi fruit contains serotonin, which has a sedative effect. So the benefits of kiwi fruit can help improve sleep quality.
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8. Smooths the menstrual cycle
Kiwi fruit is rich in progesterone, iron and vitamin C, which can help smooth irregular menstrual cycles.
9. Good for Pregnant Mothers
The benefits of kiwi fruit contain folic acid, iron and calcium which are important for the development of the baby in the womb. Apart from that, this healthy food can also help prevent anemia and birth defects.
10. Helps Hormone Balance
Consuming kiwi fruit can help balance hormones during pregnancy and prevent extreme mood swings.
11. Benefits for Beauty
Kiwi fruit also has beauty benefits, including delaying signs of aging, treating acne, controlling sebum production, reducing dark circles around the eyes, and maintaining healthy skin from damage caused by UV rays.
With such diverse benefits, kiwi fruit is a good choice for you to include in your daily diet menu. Mainly because of its ease of processing and fresh taste.
To get the benefits of kiwi fruit that we mentioned above, you can consume it directly or process it smoothie. However, it is important for you to remember that you should avoid cooking or heating kiwi fruit.
This is because heat processing can reduce the vitamin C content and reduce the health benefits of kiwi fruit.
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It is best to consume one to three kiwi fruit per day as a sufficient amount to get the benefits of kiwi fruit. However, for those who have allergies, you need to be careful. Kiwi fruit can cause allergic reactions such as itching in the throat, swelling of the tongue, and the appearance of hives. It’s best to consult with your doctor whether you have an allergy to kiwi fruit or not before consuming it regularly. (R10/HR-Online)
2024-02-02 18:38:06
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