Initially, the kiwi (Actinidia deliciosa) fruit origin is in China. It is rich in medicinal properties, and the ancient people cherished it (1). The given name of the kiwi fruit is 'Chinese gooseberry' and 'yang tao' until it has become the national fruit for New Zealand. Later they named it 'kiwi', which is being followed worldwide.
Nutrients in Kiwi
Kiwi can be described as an all-rounder because it is a package of nutrients like vitamins (C, K, E), potassium, fibre, folate, antioxidants, etc (2). It is delicious, edible, and healthy. The outside kiwi layer is brown with tiny fur; most people will discard it while eating raw. However, the inner flesh will be juicy, sweet, and sour with tiny black seeds, making you feel pleasant after eating it.
Nutritional value per 100 g
|
Energy |
255 kJ (61 kcal) |
|
Carbohydrates |
14.66 g |
|
Sugars |
8.99 g |
|
Dietary fiber |
3 g |
|
Fat |
0.52 g |
|
Protein |
1.14 g |
|
Vitamin A equiv. lutein zeaxanthin |
122 μg |
|
Thiamine (B1) |
0.027 mg |
|
Riboflavin (B2) |
0.025 mg |
|
Niacin (B3) |
0.341 mg |
|
Pantothenic acid (B5) |
0.183 mg |
|
Vitamin B6 |
0.063 mg |
|
Folate (B9) |
25 μg |
|
Vitamin B12 |
0 μg |
|
Choline |
7.8 mg |
|
Vitamin C |
92.7 mg |
|
Vitamin E |
1.46 mg |
|
Vitamin K |
40.3 μg |
|
Calcium |
34 mg |
|
Copper |
0.13 mg |
|
Iron |
0.31 mg |
|
Magnesium |
17 mg |
|
Manganese |
0.098 mg |
|
Phosphorus |
34 mg |
|
Potassium |
312 mg |
|
Selenium |
0.2 μg |
|
Sodium |
3 mg |
|
Zinc |
0.14 mg |
|
Water |
83 g |
Outlook of Medicinal Benefits
Antioxidants along with choline, vitamin C, zeaxanthin, and lutein will detach free radicals from your body. Free radicles are known as unstable molecules, secreted during metabolism and other processes your body goes through. If excess free radicles pile up rather than dissolving leads to oxidative stress that can cause cell damage. Later, people can have cancer or heart disease, etc. The benefits of kiwi like healing wounds, maintaining blood pressure, healthy bowel movements, and more (3).
Health Benefits of Kiwi
Researchers describe that based on kiwi's nutrients, it might be supportive for the upcoming health benefits. Having kiwi weekly twice can trigger your healthy compounds.
1. Make Skin Healthy
Vitamins boost the wound healing process. Collagen protein in organs and cells is responsible for skin elasticity and health joints, where vitamin C contributes. Vitamin E antioxidant in kiwi prevents skin damage from sun exposure. Vitamin C gives a push to immunity which battles against harmful pathogens. 64 mg of vitamin C is available in 69 g kiwi that has adult's daily vitamin C requirements.
2. Sleep Inducer
Serotonin and antioxidant in kiwi may trigger sleep, according to the researchers. Intake of two kiwi fruits before one hour of your bedtime abundantly induces sleep (4). People who have trouble sleeping can try this out and find out if it's effective or not.
3. Aids Digestion
Kiwi having actinidain has a fabulous property of solvating protein in your body. This aids digestion and helps people who don't have regular bowel movements (5). Eating kiwi will make the small intestine reserve water and clear your stomach, making you feel fresh, energetic, and active the entire day. It is a natural laxative that relieves constipation symptoms.
4. Prevent Cardiac Problems
Kiwi incorporates antioxidants, fibre, and potassium, that look after your healthy heart. The enriching fibre content in your body prevents cardiovascular disease (CVD) and coronary heart disease (CHD). Potassium controls blood pressure by relaxing blood vessels and avoiding kidney stone forming. Diabetic patients can consume kiwi for weight loss.
Almost 5% of adults' potassium daily need is found in one kiwi having 215 mg of potassium. One kiwi fruit has 2g of fibre, 6-9% of adults' daily necessities.
5. Healthy Pregnancy
Folate in kiwi is vital for cell division. Doctors advise pregnant women is folate intake can minimize fetus problems during pregnancy. 17.2 micrograms of folate in one kiwi are 4% of adults' daily needs.
6. Bone Strength
Kiwi has vitamin K, including calcium and phosphorus, giving healthy bones. Osteoporosis is a symptom that weakens the bones and can also prevent an increase in intake of vitamin K. 23-30% of the vitamin requirement of adults is in one kiwi fruit.
7. Reduce Inflammation Effects
Experiments state that kissper protein can prevent intestine inflammation. Kiwellin and kissper proteins in kiwi have anti-inflammatory properties. If your body undergoes inflammation, these proteins can induce the anti-inflammatory property to minimize it.
8. Prevent Cancer
A person can suffer cancer if their body has high free radicals that affect DNA. Antioxidants are of more incredible help to eliminate free radicals from the body. Intake of fibre from cereals and fruits eating people has less priority in getting affected from colorectal cancer. Fibre and antioxidants in kiwi can give a little help to people by boosting the immune system. Cancer-affected people can also eat kiwi for internal strength.
Summary
Though kiwi is highly precious based on its healthy ingredients and cost, having kiwi weekly twice won't cause harm and will boost your body's strength. It is nutrients enriched fruit, have it, and prevent yourself from critical conditions.
