किवी के फ़ायदे , Health Benefits of Kiwi Fruit, Kiwi for healthy heart, Eyes & Skin
All About Kiwi: What’s in the Fruit and Why It’s Good for You
There are plenty of juicy, delicious fruits to choose from when you want to satisfy your sweet tooth with a healthy snack. But like some people, you might get into a pattern of adding the same kinds of fruit — perhaps bananas, apples, or oranges — to your grocery cart each week.
If you’re getting bored with the same ol' same ol', it’s time to step outside your comfort zone. And if you haven’t already, kiwi is a fruit that’s worth discovering.
What Is Kiwi Exactly, and What Should I Know About Its History?
Kiwi is a small fruit, usually smaller than your typical apple or orange. But don’t let its size fool you. Kiwis are packed with a lot of flavor and are an excellent source of nutrition.
Even if you’ve never eaten a kiwi, you can probably pinpoint one in a lineup, with its brown fuzzy skin, brilliant green color, and tiny black seeds.
Also called kiwifruit, Chinese gooseberry, oryang tao, kiwi originated in northern China, where it was mostly eaten for medicinal purposes. It wasn’t until the early 20th century that kiwi spread from China to New Zealand and began being cultivated there. (1)
Kiwi is a relatively new fruit crop. New Zealand didn’t start growing the crop commercially until the 1940s, and it wasn’t introduced in the United States until the early 1960s. (1)
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What’s in This Fuzzy Fruit? Kiwi Nutritional Facts to Know
Here’s the nutritional breakdown for one kiwifruit, about 69 grams (g), according to the United States Department of Agriculture: (,3)
- 42 calories (cal)
- 215 milligrams (mg) of potassium, or 5 percent recommended daily value (DV)
- 1 g of dietary fiber, or 8 percent DV
- 8 g of protein, or 2 percent DV
- 23 mg of calcium, or 2 percent DV
- 64 mg of vitamin C, or 107 percent DV
- 2 g of sugar
- 1 mg of vitamin E, or 5 percent DV
- 8 micrograms (mcg) of vitamin K, or 35 percent DV
- 7 mg of magnesium, or 3 percent DV
- 60 international units (IU) of vitamin A, or 1 percent DV
- 17 mcg of folate
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How Good Is Kiwi Fruit for You? A Look at Its Possible Health Benefits
What exactly are the health benefits of kiwi? Here are eight reasons to make kiwi a regular part of your diet.
Improves Respiratory Health
Kiwi contains a good amount of vitamin C, which is a powerful antioxidant and an immune booster. But vitamin C doesn’t only strengthen the immune system, it may also improve breathing and reduce symptoms of asthma.
One study found a link between eating four fresh golden kiwis per day and reduced respiratory tract infection symptoms. (4)
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Helps With Digestion and Constipation
Because kiwi is a source of fiber, eating two per day may also help improve digestion and reduce constipation. It can also improve overall bowel function if you suffer from conditions such as irritable bowel syndrome or an inflammatory bowel disease. (5)
Plays a Role in a Healthy Heart
As a source of potassium, kiwi is an excellent choice if you’re looking for natural ways to help lower high blood pressure (hypertension).
One study found that eating three kiwis a day helped lower individuals’ blood pressure, though you may see improvements with eating fewer — researchers attributed the reduction to a bioactive substance in the fruit. Reducing your blood pressure can decrease the likelihood of a stroke or heart attack. (6)
The dietary fiber in kiwi can also provide heart benefits by lowering your triglycerides. A study found that people who ate two to three kiwis per day had a 15 percent lower triglyceride level compared with those who didn’t eat kiwi. (7)
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Promotes Bone Health
The vitamin K in kiwi also promotes healthier, stronger bones. A vitamin K deficiency leads to weaker bones and increases the risk of fractures and bone-related illnesses, such as osteoporosis. (8)
Contains Possible Anti-Cancer Properties
Any type of food that can reduce the risk of cancer needs to be included on your plate. Like many types of fruits, the antioxidants in kiwi help protect your body from free radicals that have been linked to cancer in observational research. That being said, eating kiwis regularly may help inhibit the growth of malignant tumors. (9)
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Boosts the Appearance of Skin and Supports Eye Health
Kiwi may also improve the appearance of your skin. Its vitamin C and antioxidants can help firm and tighten skin, as well as fight skin inflammation and reduce acne. (9) In addition, kiwi contains lutein, which is known to protect the eyes and prevent age-related vision loss. (9)
Helps You Get Better-Quality Sleep
Do you have difficulty sleeping? You don’t have to reach for over-the-counter sleep drugs. It may come as a surprise, but kiwifruit contains serotonin, a hormone that can have a sedative effect. Eating two kiwis one hour before bed may help you fall asleep faster and stay asleep longer. (10)
Promotes Healthy Weight Loss
Because kiwi is relatively low in calories (about 42 calories each) and an excellent source of fiber, it’s also a great food if you’re looking to drop excess pounds. (2) You can eat a kiwi if you’re in the mood for something sweet but don’t want to load up on junk foods, like cookies, ice cream, or cake.
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A Look at How Kiwi Compares With Other Types of Fruit
Of course, kiwi isn’t the only fruit you can eat to receive nutrients, minerals, vitamins, and health benefits. But if you compare this fruit with others, you may notice that kiwi has a sweeter taste. This raises the question: Is kiwi less healthy than other types of fruit?
First and foremost, all fruits in their whole form, without added sugar, are healthy. But it doesn't hurt to know how kiwi stacks up against other fruit in terms of calories and sugar, especially if you’re looking to lose weight, or are watching your blood sugar in the case of type 1 diabetes or type 2 diabetes.
If you compare one kiwi with one medium navel orange, the kiwi has 42 calories and 6.2 g of sugar, whereas the orange has 80 calories and 14 g of sugar. (2,)
Similarly, one red delicious apple has about 80 calories and 16 g of sugar. ()
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As you can see, although kiwis have a sweeter taste, they don’t always contain more sugar than other types of fruit. And because kiwis are smaller, you can eat two and consume roughly the same amount of sugar and calories as one apple or orange.
Keep in mind that the sugar in kiwi is also natural, and according to the health scientists at the University of California in San Francisco, “when sugar occurs in nature, it normally comes packaged with fiber, which slows down our body’s absorption of the sugars and reduces its impact on the pancreas and liver — vital organs that can be affected by sugar overload.” ()
What Are the Potential Health Risks of Kiwi? Here’s Who Shouldn’t Eat the Fruit
Even though kiwi is a delicious, flavorful, and generally healthy fruit, it isn’t right for everyone. Kiwi is safe for most people, but some people may have a kiwi allergy. Symptoms may start shortly after biting into the juicy fruit.
Signs and symptoms of a kiwi allergy may include: (14)
- Scratchy throat
- Swollen tongue
- Difficulty swallowing
- Tingling lips
- Sore mouth
Kiwi allergies can also affect children. (14)
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If you’re giving your child the fruit for the first time, observe them closely to ensure they don’t develop symptoms that could indicate an allergic reaction. Symptoms can be mild or severe, and they may increase in severity the second time a child tries a food. Signs of a severe reaction include difficulty breathing or loss of consciousness. This requires immediate medical help. (14)
Kiwifruit may also slow blood clotting in some people. You should avoid kiwi or limit consumption if you have a bleeding disorder. Talk to your doctor to see how much you can safely consume. (7)
Also, talk to your doctor before surgery to see if you should stop eating kiwi to reduce the risk of bleeding.
The Best Ways to Eat Kiwi in Your Diet
Kiwi is a versatile fruit that can be eaten in different ways. For instance, you can eat the fruit raw by cutting it into slices, or bite into it the same way you would eat an apple.
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Some people only eat the green slices and seeds, but the entire fruit is edible. In fact, eating the fuzzy skin of a kiwi can actually triple your fiber intake from the fruit. (15)
Of course, raw isn’t the only way to enjoy a kiwi. You can also combine several kiwi with other fruit to create a delicious fruit salad. Or add a few slices of kiwi to a blender with other fruit, milk, or juice for a fiber-rich smoothie.
Video: 10 Health Benefits of Kiwi Fruit
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