Kiwi fruit benefits our different parts of health. Because kiwifruit possesses properties that lower blood pressure. By helping to maintain healthy blood pressure and providing a boost of Vitamin C, kiwifruit can reduce the risk of stroke and heart disease. Beyond this, kiwi also contains a high level of dietary fiber. Here we are going to discuss the benefits of kiwi fruit.
Kiwi Fruit Benefits for Health
Kiwi Prevents Blood Clotting
Kiwis were found to prevent blood clotting and manage blood pressure by reducing the amount of fat in the blood. It was found that this happened without negatively affecting blood cholesterol levels. Aspirin is usually the recommended drug to prevent cardiovascular events. However, Aspirin can cause inflammation and ulcers in the GI tract. Studies show that consuming 2 to 3 kiwi fruits a day can replace a daily aspirin to help thin the blood and improve heart health over a period of time.
Kiwi Can Help Asthma
Asthma can be debilitating. Wheezing and breathlessness are some of the most common symptoms relating to this condition. The presence of high amounts of vitamin C and antioxidants in kiwis can help control symptoms of asthma. A study demonstrated that lung function was improved in those who consumed kiwi regularly.
Kiwi Improves Digestion
Kiwi contains a good amount of dietary fiber making it useful for improving digestion. Apart from the fiber content, kiwi also contains an enzyme, actinidin which can effectively break down proteins in the gut. After eating a large meal, it’s advised to eat a kiwi because it can help break down tough proteins from meat and fish that often can cause bloating. Kiwis also have a mild laxative effect that can help a slow digestive system.
Helps Regulate Blood Pressure
Kiwis can help reduce high blood pressure and prevent diseases such as heart attack and stroke. A study showed that those who ate 3 kiwis a day for 8 weeks had a reduction in their diastolic and systolic blood pressure. Kiwis contain an antioxidant, lutein that may be the cause of its blood pressure regulating ability. Vitamin C in kiwis can also contribute to a reduction in blood pressure.
Supports Immune Function
Vitamin C is important for cellular function and protects cells from free radical damage in the body. It’s responsible for the growth and repair of tissues and provides support for the immune system.
The high concentration of vitamin C in kiwis can do wonders for the immune system. At 103% of your recommended value of vitamin C per 1 cup, eating kiwis can effectively ward off infection, common cold, and flu when eaten regularly.
Reduces DNA Damage
Oxidative stress is the imbalance of free radicals and antioxidants in your body. This process can also cause strand breakage of DNA. This can lead to health problems, some of which can be hard to detect or treat.
Kiwi fruit contains antioxidants that can reduce oxidative stress. A study that tested people’s cells by damaging them with peroxide, showed that those who supplemented with kiwi showed an improved ability of the DNA to repair itself after applying the peroxide. This means that kiwi might help prevent long-term cancers and lifestyle diseases such as colon cancer, which is closely linked to DNA damage.
Prevents Vision Loss
Kiwis can prevent macular degeneration and ultimately, vision loss. Kiwi contains zeaxanthin and lutein (or the “eye vitamin). These two compounds perform the same function as antioxidants and help to form vitamin A, an essential nutrient for your eyes. They also absorb excess light that may damage our retinas and protect the eye from cataracts and other eye-related diseases.
A healthy nervous system can have positive effects on your retina, which contains the highest concentration of nerves and is essentially the center of communication of the eye. Kiwis also contain a good amount of copper, which is an essential nutrient that supports the nervous system and therefore supports the healthy functioning of the eyes.
Bromelain is an enzyme found in kiwis, pineapple, and green papaya which can break down proteins and heal inflammation. Upon consuming the kiwi, bromelain is released into the bloodstream where it breaks down inflammatory complexes. Kiwi has also been shown to lower the inflammation relating to arthritis and prevent it from leading to other diseases such as heart disease and stroke.
High amounts of vitamin C can also curb inflammation by fighting against free radicals that can cause an inflammatory response in the body. Since Kiwis have a high concentration of vitamin C, it can promote the healing of inflammation when consumed regularly.
Improves Skin Health
Collagen is an essential nutrient that supports the structure of the skin and strengthens bones. Vitamin C in kiwi is a key component in the synthesization of collagen in the body. Eating kiwi can help support the structure of your skin and keep it hydrated and healthy.
Acne is an inflammation of the skin and can cause embarrassing pimples on the face and body. The anti-inflammatory properties and vitamin C in kiwis can be beneficial for those dealing with acne and can greatly reduce sebum production in pores.
Good Source of Folate
It is not without reason that the Chinese valued kiwi for its medicinal properties. It is a good source of folate, which is said to be beneficial for pregnant women because it helps in the development of the fetus, making it healthy. It is also considered to be good for growing children.
May Support Healthy Weight Loss
This low-calorie yet nutrient-dense snack is packed with filling fiber to help keep you satiated. Kiwis are also over 90% water which can help hydrate the body.
May Slow Aging and Help Prevent Chronic Diseases
As an antioxidant, the abundant vitamin C in kiwi fruit can help to fight free radicals in the body which not only supports healthy aging but can also prevent or even delay the development of chronic diseases like cancer and heart disease.
May Benefit Moms and Babies
During early development, folate is important to help support the healthy growth of a baby’s brain and spine. Kiwis, especially the gold variety, are a good source of folate and make a delicious and nutritious snack option.
100g of Raw Kiwi Fruit Nutrition
- 61 calories
- 0.5 g fat
- 3 mg sodium
- 15 g carbohydrates
- 9 g sugar
- 3g dietary fiber
- 1.1g protein
Vitamin C, also known as ascorbic acid is responsible for the growth and repair of body tissues as well as immune system support. In addition to vitamin C, kiwis contain a good amount of vitamin K.
Vitamin K is a fat-soluble vitamin that regulates blood clotting, metabolism, and blood calcium levels. Considering it’s a fruit, kiwi contains an impressive amount of vitamin K at 40mcg per 1 cup.
Copper is a nutrient that works with iron to form red blood cells, supports healthy bones, nerves, and immune function, and helps iron absorption. Copper is a prevalent nutrient in kiwis and provides 14% of your recommended daily intake. Kiwis also contain reasonable amounts of folate, potassium, and dietary fiber.
Kiwi Fruit Side Effects
One might develop allergic reactions due to the consumption of kiwi fruit. It is important to be cautious while eating it. Many individuals, who consumed kiwi fruit in large quantities have reported cross-sensitization and different types of allergies.
Rashes And Swelling
According to studies, it has been found that overeating of kiwi can lead to swelling. Anaphylaxis can also occur in people eating too much kiwi. Rash, asthma, and hives are also common. It can also lead to local mouth irritation.
Oral Allergy Syndrome (OAS)
Many people have reported OAS due to the overeating of kiwi. The OAS includes swelling of the mouth, lips, and tongue. It also leads to tingling and itching sensations in the mouth.
Individuals consuming high quantities of kiwi on a daily basis may develop skin disorders, such as dermatitis.
Overeating of kiwi can lead to acute pancreatitis. This tasty fruit comes enriched with potassium, serotonin, and Vitamin C and E. High doses of these components can alter the triglyceride level in the blood, which may harm the pancreas in the long run.
Diarrhea And Collapsing
One of the kiwi fruit side effects also includes vomiting, nausea, and diarrhea. It may also lead to fainting and difficulty in swallowing.
As per studies, it has been found that most people with latex allergies are also prone to developing kiwi allergies. If you have allergic reactions to latex, then you should avoid the consumption of kiwi and products with kiwi.
Breast Feeding And Pregnancy
If you are a nursing mother or pregnant, then consult your doctor regarding the dosage of kiwi. Overeating this fruit during pregnancy can affect your health negatively.
Interaction With Some Specific Types Of Drugs
According to many types of research, it has been found that this fruit has anti-fungal activities and can lead to addictive effects when eaten with other anti-fungal medicines. It increases the chances of bleeding if taken with specific types of drugs. Some of the drugs are anticoagulants, aspirin, heparin, anti-platelet drugs, and non-steroidal anti-inflammatory drugs.
Interactions With Dietary Supplements And Herbs
As mentioned before, Kiwi has anti-fungal properties. Hence, it leads to an additive effect when eaten with other antifungals. Kiwi has a high concentration of serotonin. Selective serotonin reuptake inhibitors (SSRIs) can alter the serotonin levels in the human body. Generally, it increases the serotonin level. Thus, SSRIs and kiwi can lead to a synergistic effect on the levels of serotonin.
If you are taking any high doses of medicine or suffering from critical health disorders, then it is suggested to consult with a doctor and know completely about kiwi fruit’s benefits and side effects. Moreover, it is also advised to take kiwi in limited quantities. In case you are suffering from any of the kiwi side effects mentioned above, it is better to visit your doctor now.