It’s bright, bold and delicious. Kiwifruit – also known as kiwi – is one of nature’s healthiest and most refreshing products. It’s packed with all kinds of nutrients that contribute to a healthy and balanced lifestyle. And best of all, this yummy fruit can be consumed all year round and is readily available at most supermarkets. Moreover, it’s easy to use and can be used in an endless variety of dishes or it can simply be enjoyed plain. In this article, we’ll go over some of the top benefits you can get by regularly eating kiwifruit.
Kiwifruit is loaded with antioxidants that provide protection against free radicals that can cause harm to cells that may lead to problems such as cancer or inflammation. Kiwifruit is one of the best sources of Vitamin C; in fact, many studies have found it to have the highest concentration out of any type of fruit. Consuming a sufficient amount of Vitamin C has many benefits for good health, including protection against diseases like cancer or asthma, and a general improvement of the immune system. In the long term, adequate consumption of Vitamin C reduces the overall risk of death and is key to a balanced and healthy lifestyle.
Kiwifruit’s rich combination of antioxidants, including Vitamin C and beta-carotene, make it an excellent source of nutrition to protect DNA in human cells from oxygen-related damage. Even though researchers haven’t quite figured out exactly which compounds best protect human DNA from damage, they have managed to determine which fruits are most suitable for this purpose, including kiwifruit. A study in Italy conducted with participants between the ages of 6 and 7 confirmed the existence of a relation between kiwi consumption and respiratory health issues including a reduction of coughing and wheezing, amongst other symptoms.
Source of Fiber
Fiber is one of the most important elements of a healthy diet. It serves many digestive purposes such as reducing cholesterol levels, binding and eliminating toxins from the colon and other parts of the digestive system, and prevention of diseases like colon cancer and even heart disease. It also aids in preventing and treating constipation. The benefits aren’t limited to just the digestive system: adequate fiber intake can also contribute to controlling blood sugar levels of diabetic patients in check. Furthermore, researchers have confirmed that kiwifruit is a rich source of potassium, an important mineral for your body’s wellbeing and natural processes.
Reduced Respiratory Illnesses
One of the most recognized health-related benefits of kiwifruit is the protection it offers against respiratory symptoms related to asthma, including wheezing, coughing and inflammation. In a study published by Thorax, 18,000 children between the ages of 6-7 years in Italy were found to have 44% less incidence of respiratory symptoms, as long as they consumed between 5-7 servings of kiwifruit per week. Some of the symptoms, which could be treated by consuming kiwi, include shortness of breath, runny nose, and severe wheeze. The study also concluded that even those children who only consumed one to two servings of kiwi per week saw some of the benefits.
Regular consumption of kiwifruit may be effective against many cardiovascular diseases and symptoms while at the same time lowering the risk of blood clots as well as the excessive build-up of fat in blood. Kiwi contains powerful vitamins and minerals that act together to reduce the risk of heart-related diseases. Vitamin C, polyphenols and potassium are just a few of the healthy components found in kiwifruits. One study found that people who consumed between two and three kiwis per day enjoyed an 18% lower risk of experiencing blood clots. They also saw increased levels of heart performance and enhanced cardiovascular protection as compared to those who reported no kiwi consumption at all.
Reduced Macular Degeneration
It is a well-known fact that eating carrots promotes healthy eyesight. What is not well known however is that eating 3 or more servings of fruit per day may be even more beneficial for eyesight. Data from over 111,000 men and women in a study published in the Archives of Ophthalmology prove that those who ate the aforementioned amount of fruit per day had a 36% lower chance of suffering vision loss as compared to those who only consume less than 1.5 servings. Three servings of fruit may sound like a large quantity, but kiwifruit is a perfect example of a vitamin-packed fruit that is easy to combine with different breakfast options.
Easy to Eat and Delicious
One of the best things about kiwis is their flexibility: they can be consumed in many different and creative ways. For example, you may use them as a healthy and sweet base for a breakfast or lunch smoothie. You can combine kiwifruit with other greens such as spinach or kale, and add other fruits like bananas or apples. Kiwifruit may also be added onto other dishes like fruit salads or other green dishes. Of course, the easiest and most convenient way to consume kiwi is to simply peel and cut them; you can also cut it in half and scoop out the flesh with a spoon.
Excellent Source of Copper
Amongst kiwifruit’s many benefits is its high concentration of copper – a key mineral that helps your body to function correctly. Because your body contains low levels of copper, it’s important to ingest a rich variety of food that contains it, like kiwifruit. Some of the most important functions of copper include building strong tissue, regulating blood volume and producing energy in your cells. Studies have concluded that most people nowadays don’t consume enough copper, and the consequences can be detrimental for people’s health. Luckily, kiwifruits are a delicious way to consume a healthy amount of copper.
B6 is one of the forgotten vitamins: you don’t often hear about it despite its importance to your body’s correct functioning. One of the most important processes in your body – the creation of neurotransmitters – would be impossible without the help of the B6 vitamin. It also contributed to brain development, helping you to make better decisions and protecting your brain from harm. Lastly, it regulates the release of hormones that are directly responsible for your mood, such as serotonin and norepinephrine. Because kiwifruit is one of the only fruits to offer a high concentration of vitamin B6, it’s important to include this fruit as a part of your diet.
Plenty of Vitamin C and K
Both Vitamin C as well as Vitamin K are abundantly found in kiwifruit. Vitamin C is essential for the growth and repair of tissues in all parts of your body. It is also used to form an important protein used to make skin, tendons, ligaments, and blood vessels. Furthermore, it heals wounds and forms scar tissue and is an important component of the immune system. Just 100 grams of kiwifruit contain 154% of your daily Vitamin C needs. For its part, Vitamin K plays a key role in helping the blood clot, preventing excessive bleeding. Luckily, kiwis are also an excellent source of Vitamin K.