What is Kiwi?
How to Serve Kiwi?
Kiwifruit can be eaten in a number of ways, as mentioned below.
- Fruit salad: Owing to its characteristic looks and refreshing taste, kiwifruit can bring an amazing tropical style to your fruit salad dish.
- Bakery products: Nutrient-dense kiwi can be used as a functional ingredient to prepare bakery products with an enhanced health factor.
HEALTH BENEFITS OF KIWI
Treats Asthma
Due to the great antioxidant and vitamin C content in kiwi fruit, it is known to treat asthma. It improves lung function and also prevents wheezing among children.
Aids in Digestion
Kiwi proves valuable for maintaining a healthy digestive system. It is a delicious source of fiber which promotes digestion and maintains intestinal health. It helps in providing relief from constipation
by stimulating the bowel system. The natural laxative properties of
this fruit owing to its fiber content add bulk to the stool and make it
soft.
A study conducted on kiwi revealed that it is rich in proteolytic enzyme actinidin, which improves the digestion of proteins
and facilitates smooth traffic through the digestive system.
Polysaccharides present in the fruit help in averting the adhesion of
enteropathogens and stimulating the probiotic
bacteria in the colon. Kiwi extracts promote the growth of lactic acid,
inhibit the development of Escherichia Coli bacteria, and aid in
sustaining digestive health.Boosts Immunity
Kiwi contributes favorably to the regulation of the innate
and adaptive immune system which is very critical for the healthy
functioning of the body. Consumption of kiwifruit helps in fighting
seasonal infections and other ailments attributing to its anti-microbial
and anti-fungal action. Extracts from kiwi have shown to exert
bacteriostatic action against various pathogens including Staphylococcus
aureus and Staphylococcus pyogenes. Kiwi fruit helps in reducing the
symptoms of cold and flu and other upper respiratory tract infections.
It also exerts anti-inflammatory effects and exhibits the activity of
pro-inflammatory cytokines.
Antioxidant & Vitamin C Rich
Kiwi offers an impressive amount of vitamin C, phenolic components, and carotenoids which promote good health. A comparative study involving kiwi, oranges, and grapefruit
revealed that kiwi fruit contains stronger antioxidant qualities as
compared to the latter. Attributing to the presence of nourishing
phytochemicals, it has an ability to protect the DNA present in the body
cells from oxidative damage caused by free radicals, thereby reducing
the risk of inflammations and diseases.
Controls Diabetes
Kiwi has a low glycemic index (GI) which makes it suitable for diabetics.
A study conducted on kiwi extracts demonstrated that intake of this
fruit helps regulate adipogenesis which is critical for preventing
diabetes. Dysfunction of adipose tissues in the body is strongly
implicated in the development of insulin resistance and diabetes.
Reduces Blood Clotting
According to the study, consumption
of a few kiwis on a daily basis helps in reducing the platelet
aggression response or the risk of blood clotting. This fibrinolytic
effect of the fruit on your blood vessels prevents the risk of
thromboembolic and cardiac disorders like atherosclerosis.
Regulates Blood Pressure
The bioactive compounds present in kiwis can help lower the
blood pressure levels in the body. It therefore also helps mitigate the
risk of certain conditions caused by high blood pressure, including strokes and heart attacks.
Improves Heart Health
As mentioned, kiwifruit is rich in protective polyphenols along
with vitamin C, vitamin E, and potassium which are effective in the
maintenance of cardiovascular health. An investigative study revealed
that this fruit exerts inhibitory activities which aid in the reduction
of triglycerides in the blood, thereby improving overall heart health.
Promotes Vision
Kiwi, being a rich source of phytochemicals lutein and zeaxanthin, is suitable for eye care.
These helpful components along with vitamin A protect the eyes from
cataracts, age-related macular degeneration, and other vision-destroying
disorders.
Weight Loss
With a 100 gram serving of kiwis containing only 55 calories, they become a great food for weight loss. Its distinct taste also comes with soluble fiber which promotes satiety and hence reduces the hunger pangs.
Induces Better Sleep
According to a study, kiwi is a good source of serotonin, which helps in improving sleep
quality. It may also help in improving the sleep onset and in reducing
waking time after the onset, hence providing relief from any sleep
disturbances. Studies suggest that irregular sleep patterns are a major
reason behind the occurrence of Alzheimer’s disease.
This fruit contains flavonoids such as naringenin, quercetin,
rutin, catechin, and epicatechin, which modulate the sleep-inducing
receptors and are considered an effectual plant-based sedative agent. Attributing to this, the peel of kiwi is a potent ingredient for the development of natural sleeping aids.Improves Iron Absorption
Kiwi is a rich source of vitamin C and other phytochemicals such as lutein and zeaxanthin help prevent iron deficiency disorders. A comparative study performed between kiwi and banana has revealed that consumption of kiwi along with an iron-rich breakfast cereal results in significant increase in iron in the body as compared to banana.
Beneficial in Pregnancy
Kiwi is a perfect fruit for a pregnant woman attributing to
the abundance of natural folate. Folate helps to prevent the occurrence
of neural tube defects in unborn babies and is essential for their
brain and cognitive growth. Other vital nutrients such as vitamin C, E,
and K along with flavonoids present in the fruit also contribute
beneficially to the overall health and development of the fetus and the
expectant mother.
Skin Care
Kiwifruit helps maintain
healthy and smooth skin due to its significant contribution to the
process of collagen synthesis. It contains vitamin C, which helps keep
the skin become firm and expedite healing of cuts and abrasions.
Vitamin E in kiwi assists in reducing the fine lines and appearance of
wrinkles. It also helps in reducing the harmful effects of ultraviolet
radiation on the skin, while the antioxidants present in this fruit work
as a perfect anti-aging agent and prevent the skin from early degeneration, and keep it rejuvenated.
Prevents Cancer
Kiwifruit has been traditionally trusted in the Chinese
folk medicine for its effectiveness in healing various types of cancers
such as colon cancer, liver cancer, breast cancer, stomach cancer, and lung cancer. Extracts of the kiwifruit inhibit the proliferation
of cancerous cells and protect endogenous DNA damage. The fruit works
against cancer by being cytotoxic to malignant cancer cells without
affecting the normal, healthy cells. The antioxidants, carotenoids,
vitamins, and fiber contribute beneficially to the effectiveness of kiwi
in the prevention or healing of cancers. Catechin, a phytochemical
present in kiwi helps in reducing the toxicity of anti-cancer agents by
stimulating the bone marrow proliferation.
Treats Cystic Fibrosis
Kiwifruit contains kissper, a cysteine-rich peptide, which may prove valuable in the treatment of cystic fibrosis.
Anti-fungal
Kiwi is used in the preparation of anti-microbial products
to reduce the development of resistance towards the conventional
medications for fungal and bacterial infectivity.
Treats Arthritis
Attributing to its anti-inflammatory properties, it is also valuable in treating rheumatoid arthritis. Include this fruit in your diet to bring a nutritionally dramatic flair to your health.
Improves Alkaline Balance
The presence of rich minerals in kiwi helps in neutralizing acidity in the stomach, thereby reducing the discomfort and nausea caused by it.
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