Health Benefits of Kiwi Fruit
Article Sources
- 1. FoodData Central, fdc.nal.usda.gov/.
- 2. 'Vitamins and Minerals for Older Adults.' National Institute on Aging, U.S. Department of Health and Human Services, www.nia.nih.gov/health/vitamins-and-minerals-older-adults.
- 3. Team, Heart and Vascular. '3 Vitamins That Are Best for Boosting Your Immunity.' Health Essentials from Cleveland Clinic, Health Essentials from Cleveland Clinic, 1 Feb. 2021, health.clevelandclinic.org/3-vitamins-best-boosting-immunity/.
- 4. 'Kiwifruit.' SNAP Education Connection, snaped.fns.usda.gov/seasonal-produce-guide/kiwifruit.
- 5. Lobo, V, et al. 'Free Radicals, Antioxidants and Functional Foods: Impact on Human Health.' Pharmacognosy Reviews, Medknow Publications & Media Pvt Ltd, July 2010, www.ncbi.nlm.nih.gov/pmc/articles/PMC3249911/.
- 6. 'Kiwifruit, Prunes, & Fiber for Abdominal and Bowel Symptoms in US Patients With Chronic Constipation - Full Text View.' Full Text View - ClinicalTrials.gov, clinicaltrials.gov/ct2/show/NCT03569527.
- 7. M;, Boland. 'Kiwifruit Proteins and Enzymes: Actinidin and Other Significant Proteins.' Advances in Food and Nutrition Research, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/23394982/#:~:text=Actinidin is the predominant enzyme,of flavor and aroma compounds.
- 8. Svendsen M;Tonstad S;Heggen E;Pedersen TR;Seljeflot I;Bøhn SK;Bastani NE;Blomhoff R;Holme IM;Klemsdal TO; 'The Effect of Kiwifruit Consumption on Blood Pressure in Subjects with Moderately Elevated Blood Pressure: a Randomized, Controlled Study.' Blood Pressure, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/25483553/.
- 9. 'Big Doses of Vitamin C May Lower Blood Pressure - 04/18/2012.' Johns Hopkins Medicine, Based in Baltimore, Maryland, www.hopkinsmedicine.org/news/media/releases/big/doses/of/vitamin/c/may/lower/blood/pressure.
- 10. Jia, Yu-Ping, et al. 'The Pharmacological Effects of Lutein and Zeaxanthin on Visual Disorders and Cognition Diseases.' Molecules (Basel, Switzerland), MDPI, 20 Apr. 2017, www.ncbi.nlm.nih.gov/pmc/articles/PMC6154331/.
- 11. Forastiere, F, et al. 'Consumption of Fresh Fruit Rich in Vitamin C and Wheezing Symptoms in Children. SIDRIA Collaborative Group, Italy (Italian Studies on Respiratory Disorders in Children and the Environment).' Thorax, BMJ Group, Apr. 2000, www.ncbi.nlm.nih.gov/pmc/articles/PMC1745721/.
- 12. JF;, Lin HH;Tsai PS;Fang SC;Liu. 'Effect of Kiwifruit Consumption on Sleep Quality in Adults with Sleep Problems.' Asia Pacific Journal of Clinical Nutrition, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/21669584/.
The boldly colored kiwi fruit is an exotic, tropical fruit with a sweet tangy taste. It’s packed with flavor and is considered an underrated superfood. Boasting abundant health benefits from boosting the immune system to supporting heart health, there’s not much the kiwi can’t do.
Both the green and gold kiwi fruit contain considerable amounts of vitamins and are extremely low in calories. To maximize the nutrient content of kiwi fruit, it needs to be eaten raw. Add it into a morning smoothie or fruit salad for the recommended daily dose of vitamin C. Kiwi fruit has so many health benefits.
1. Supports Immunity
One small size kiwi fruit contains an impressive 64 mg of vitamin C, which is close to the average daily dosage of 75 to 90 milligrams recommended for adult females and males, respectively.1FoodData Central, fdc.nal.usda.gov/. Vitamin C is found in most fruit and vegetables and is considered one of 13 vitamins required for the body to work properly.2‘Vitamins and Minerals for Older Adults.’ National Institute on Aging, U.S. Department of Health and Human Services, www.nia.nih.gov/health/vitamins-and-minerals-older-adults.
Vitamin C cannot be produced naturally by the body, but the body needs it for a strong immune system and other functions.3Team, Heart and Vascular. ‘3 Vitamins That Are Best for Boosting Your Immunity.’ Health Essentials from Cleveland Clinic, Health Essentials from Cleveland Clinic, 1 Feb. 2021, health.clevelandclinic.org/3-vitamins-best-boosting-immunity/. Many people add supplements to their diet or increase their intake naturally. Eating a couple of kiwi fruits a day helps ensure a healthy dose.
2. Assists with Weight Loss
Adding kiwi fruit to an individual’s diet doesn’t directly correlate to fat loss, but it can assist with weight loss. A balanced diet, exercise and avoiding empty calories from processed foods can help people slim down.
One kiwi fruit contains plenty of fiber and vitamins C and E. Kiwis are a nutritious option for a diet plan and contain just 42 calories.4‘Kiwifruit.’ SNAP Education Connection, snaped.fns.usda.gov/seasonal-produce-guide/kiwifruit. Because they’re quite filling, those on a weight loss program can eat kiwi fruit and feel fuller faster.
3. Helps Prevent Chronic Disease
Kiwi fruit contains high levels of vitamin C, and other compounds with antioxidant qualities. Free radicals have the ability to damage healthy cells, create inflammation and weaken the immune system. This is called oxidative stress and can be responsible for triggering an array of diseases.5Lobo, V, et al. ‘Free Radicals, Antioxidants and Functional Foods: Impact on Human Health.’ Pharmacognosy Reviews, Medknow Publications & Media Pvt Ltd, July 2010, www.ncbi.nlm.nih.gov/pmc/articles/PMC3249911/.
There are various ways of increasing levels of antioxidants in the body, which fight free radicals. The easiest way to prevent chronic disease is through a controlled diet laden with antioxidant-rich foods, such as kiwi fruit.
4. Aids Digestion
Fiber is essential for a healthy digestive tract. It helps with the movement of waste through the gut by absorbing water and adding bulk to stools. Kiwi fruit is rich in roughage and contains 3 milligrams of fiber in one small fruit.6‘Kiwifruit, Prunes, & Fiber for Abdominal and Bowel Symptoms in US Patients With Chronic Constipation - Full Text View.’ Full Text View - ClinicalTrials.gov, clinicaltrials.gov/ct2/show/NCT03569527.
Kiwi fruit contains an enzyme called actinidin which is responsible for breaking down proteins in the gut.7M;, Boland. ‘Kiwifruit Proteins and Enzymes: Actinidin and Other Significant Proteins.’ Advances in Food and Nutrition Research, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/23394982/#:~:text=Actinidin is the predominant enzyme,of flavor and aroma compounds. Eating just a few kiwi fruits per day could help with constipation issues.
5. Rejuvenates Tired Skin
The high dosage of vitamin C and vitamin E in kiwi fruit can help to rejuvenate tired skin. Vitamin C is key for the production of collagen, which gives the skin its elasticity and smooth appearance.
Vitamin E is a key ingredient in skincare products, many of which contain extracts of kiwi fruit. The combination of vitamin C and vitamin E in kiwi fruit can also help prevent saggy skin.
6. Helps With Lowering Blood Pressure
Highly nutritious and jampacked with vitamins, kiwis may help with lowering blood pressure. The fruit contains significant levels of antioxidants, which help fight free radicals. Studies have shown that just three kiwi fruits a day can help to lower blood pressure over a period of time.8Svendsen M;Tonstad S;Heggen E;Pedersen TR;Seljeflot I;Bøhn SK;Bastani NE;Blomhoff R;Holme IM;Klemsdal TO; ‘The Effect of Kiwifruit Consumption on Blood Pressure in Subjects with Moderately Elevated Blood Pressure: a Randomized, Controlled Study.’ Blood Pressure, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/25483553/.
Vitamin C also has a small role to play in lowering blood pressure. It can reduce blood pressure by acting as a diuretic, which assists the kidneys and puts less pressure on blood vessels.9‘Big Doses of Vitamin C May Lower Blood Pressure - 04/18/2012.’ Johns Hopkins Medicine, Based in Baltimore, Maryland, www.hopkinsmedicine.org/news/media/releases/big/doses/of/vitamin/c/may/lower/blood/pressure.
7. Protects Against Eye Disease
Kiwi fruit contains dietary carotenoids called zeaxanthin and lutein. Carotenoids are responsible for the bold colors in fruit and vegetables, and they’re also crucial antioxidants.
Following a diet rich in zeaxanthin and lutein could decrease the risk of macular degeneration, cataracts and other forms of vision loss. One kiwi fruit contains high amounts of zeaxanthin and lutein(30-50 percent of total carotenoids), making it one of the best fruits to protect against age-related eye disease.10Jia, Yu-Ping, et al. ‘The Pharmacological Effects of Lutein and Zeaxanthin on Visual Disorders and Cognition Diseases.’ Molecules (Basel, Switzerland), MDPI, 20 Apr. 2017, www.ncbi.nlm.nih.gov/pmc/articles/PMC6154331/.
8. Alleviates Respiratory Issues
Respiratory issues can be complex and tricky to resolve. Whether it’s chronic or situational, respiratory problems could improve with upping the intake of vitamin C-rich fruit.
Vitamin C’s anti-inflammatory and antioxidant properties can support lung function, especially in people with asthma.11Forastiere, F, et al. ‘Consumption of Fresh Fruit Rich in Vitamin C and Wheezing Symptoms in Children. SIDRIA Collaborative Group, Italy (Italian Studies on Respiratory Disorders in Children and the Environment).’ Thorax, BMJ Group, Apr. 2000, www.ncbi.nlm.nih.gov/pmc/articles/PMC1745721/. Eating kiwi fruit daily means that individuals can benefit from healthy levels of vitamins and other antioxidants, which helps prevent the body from getting too much oxidative stress. High levels of oxidative stress correlated with many chronic conditions, including respiratory problems.
9. Promotes Sleep
The human body repairs and restores itself during sleep. Lack of sleep can adversely affect emotions and the immune system. The brain chemical serotonin plays a major part in regulating sleep, and kiwi fruits contain notable amounts.12JF;, Lin HH;Tsai PS;Fang SC;Liu. ‘Effect of Kiwifruit Consumption on Sleep Quality in Adults with Sleep Problems.’ Asia Pacific Journal of Clinical Nutrition, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/21669584/.
Kiwi fruit’s combination of anti-inflammatory properties from vitamin C, antioxidants and mood-stabilizing serotonin makes for the perfect natural sleep aid. Eating one kiwi fruit before bed might just ease that mild insomnia.
10. Lowers Risk Of Blood Clots
The anti-inflammatory and antioxidant properties of kiwi fruit can lower the risk of blood clots. The fruit is believed to thin the blood and help with the reduction of triglycerides in the blood.9‘Big Doses of Vitamin C May Lower Blood Pressure - 04/18/2012.’ Johns Hopkins Medicine, Based in Baltimore, Maryland, www.hopkinsmedicine.org/news/media/releases/big/doses/of/vitamin/c/may/lower/blood/pressure. These fats eventually build up and clog the arteries.
The daily dose of kiwi fruit required is at least two to three per day over a prolonged period of time. Kiwis are small but mighty and should be incorporated into a heart-friendly diet.
