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| Image Kiwi Fruit |
Overview Kiwi ( From britanica.com )
kiwi, (Actinidia deliciosa), also called kiwifruit or Chinese gooseberry, woody vine and edible fruit of the family Actinidiaceae. The plant is native to mainland China and Taiwan and is also grown commercially in New Zealand and California. The fruit has a slightly acid taste and can be eaten raw or cooked. The juice is sometimes used as a meat tenderizer. Raw kiwis are high in vitamins C and K.
Benefits of Kiwi Fruit for Health:
1. Boosting the Immune System
Kiwi fruit is rich in vitamin C, with a single serving containing enough to meet daily vitamin C requirements. Vitamin C plays a crucial role in strengthening the immune system, particularly in combating bacterial and viral infections. According to a study published in Canadian Science Publishing, consuming kiwi fruit can reduce the duration of illnesses like the flu in both children and adults.
2. Managing Asthma
The high vitamin C content in kiwi fruit also provides benefits for respiratory function. Consuming fruits high in vitamin C can help alleviate respiratory issues such as wheezing in children with asthma, as explained in a study published in the journal Thorax involving 4,100 participants. Without further analysis of the influence of other dietary factors, it was found that the frequency of asthma symptoms decreased when children consumed 1-7 high vitamin C fruits per week.
3. Regulating Blood Pressure
Kiwi fruit is rich in potassium and low in sodium, which is beneficial for promoting smooth blood flow. A study from Blood Pressure in 2015 mentioned that consuming three kiwi fruits can help lower cholesterol levels in the blood. Therefore, regularly consuming kiwi fruit while reducing high-salt food intake has benefits for maintaining a healthy cardiovascular system.
4. Reducing Blood Clot Risk
The same research also indicates that kiwi fruit's ability to reduce blood fat levels can help lower the risk of blood clot formation. This means that kiwi fruit can contribute to preventing diseases like stroke, heart attacks, and other blood vessel blockages. The benefits of kiwi fruit in this regard are estimated to be equivalent to daily aspirin consumption for optimizing heart function.
5. Promoting Digestion
Kiwi fruit is a source of prebiotics, which can increase the number of beneficial bacteria to aid in the digestion process. These benefits stem from the presence of actinidin enzymes, fiber, and phenolic components. Therefore, consuming kiwi fruit can prevent various digestive issues such as constipation, diarrhea, and nausea. Additionally, actinidin enzymes in kiwi are excellent for speeding up protein digestion.
6. Nourishing Skin
Kiwi fruit's high vitamin C content can also enhance collagen production, a component of skin cells. Collagen improves skin elasticity, keeps it hydrated, and reduces the appearance of fine lines. Kiwi also contains vitamin E in the form of tocopherol, an antioxidant that protects skin cells from harmful free radicals and UV rays.
7. Reducing Birth Defect Risks
Kiwi fruit contains folate, a nutrient essential for fetal development. One kiwi fruit contains 17.2 micrograms (mcg), surpassing the daily folate requirement for adults. Folate aids in cell division and formation in fetuses, preventing birth defects. This makes kiwi fruit beneficial for pregnant women as it helps meet their daily folate intake.
8. Preventing Cancer
The antioxidants in kiwi fruit act as natural protectors for the body's cells, guarding against oxidative stress that can damage healthy cells. Consuming kiwi fruit has the potential to reduce the risk of oxidative cell damage. It's important to note that the skin of kiwi contains more antioxidants than the flesh, so be sure to remove the fine hairs on the skin before consumption.
9. Accelerating Wound Healing
Kiwi fruit's key micronutrients, vitamin C and vitamin K, play vital roles in the wound healing process. Vitamin C aids collagen production, a skin cell component, and acts as an antioxidant that repairs cell damage. Vitamin K prevents excessive bleeding and speeds up blood clotting. Kiwi fruit's vitamin K also contributes to overall immune cell resilience.
10. Improving Sleep Quality
Consuming kiwi fruit can potentially address sleep disturbances in adults. This benefit is thought to arise from the antioxidants and serotonin found in kiwi fruit. A study conducted by Taipei Medical University involved adults aged 20 to 55 with irregular sleep patterns. For four weeks, participants were instructed to consume two kiwi fruits one hour before bedtime. At the study's conclusion, kiwi consumption was found to ease sleep and increase sleep duration.
11. Preventing Blindness
In addition to the mentioned nutrients, kiwi fruit contains zeaxanthin, which is beneficial for maintaining eye health. Zeaxanthin in kiwi fruit can reduce the risk of macular degeneration and retinal disorders that can lead to blindness. However, to reap the benefits of kiwi fruit in this regard, it should be consumed alongside other fruits and vegetables rich in carotenoid-type antioxidants.
EXCEPTION : Effects Consumtion Kiwi
Even though kiwi fruit has many benefits, you should first pay attention to your condition before eating it.
Following are the side effects for someone with certain conditions and if they eat kiwi fruit.
Someone with a spa condition or sensitive to oxalic acid should not eat kiwi fruit because it can cause an allergic reaction. Oxalic acid is a substance found naturally in several foods, including kiwi, spinach, and nuts. This substance can cause irritation to the skin, mouth and throat.
Apart from the above, here are several medical conditions that put a person at greater risk of experiencing side effects from kiwi fruit:
- - High stomach acid
- - Kidney disorders
- - Eating disorders
- - Food allergies
- - Inflammatory bowel disease
- - Crohn's disease
- - Peptic ulcer
If you have any of the medical conditions above, you should consult a doctor before consuming kiwi fruit.
The following are the side effects of consuming too much kiwi fruit:
- - Stomach ache
- - Diarrhea
- - Nauseous
- - Vomit
- - Headache
- - Skin rash
These side effects are usually mild and will go away on their own within a few days. However, if you experience severe side effects, such as difficulty breathing or swelling, contact your doctor immediately.
Here are some tips to reduce the risk of side effects from kiwi fruit:
Start by consuming a small amount of kiwi fruit and observe your body's reaction. If you experience an allergic reaction, stop consuming kiwi fruit immediately.
If you have certain medical conditions, such as high stomach acid or kidney problems, consult a doctor before consuming kiwi fruit.
Nutrients Contained in Kiwi
The following are some of the nutrients contained in kiwi fruit per 100 grams:
- 1. Calories: 61 kcal
- 2. Carbohydrates: 14.9 grams
- 3. Fiber: 3 grams
- 4. Sugar: 9.1 grams
- 5. Protein: 1.1 grams
- 6. Fat: 0.5 grams
- 7. Vitamin C: 92.7 mg (or about 155% of daily requirements)
- 8. Vitamin A: 87 IU
- 9. Vitamin K: 40.3 mcg
- 10. Folate: 25 mcg
- 11. Calcium: 34 mg
- 12. Magnesium: 17 mg
- 13. Phosphorus: 34 mg
- 14. Potassium: 312 mg
- 15. Sodium: 3 mg
Kiwi is known as a fruit that is very rich in vitamin C and fiber. These nutrients can vary slightly depending on the size and ripeness of the kiwi fruit consumed. Kiwi also contains several bioactive compounds, such as lutein and zeaxanthin, which are good for eye health. Kiwi fruit is a good source of meeting the needs of vitamin C and fiber in the daily diet.
