Health Benefits of Kiwi

Fruits are essential to our daily diet. Regular consumption can boost our immune system, prevent illnesses and contribute to our nutrient intake. But whilst apples, oranges, grapes and bananas are regulars in the kitchen, some fruits that provide as much nutrition can sometimes go unnoticed. One of them perhaps is the kiwifruit.

The most common of these delicious fruits have a fuzzy, brown skin, and green flesh with seeds around its creamy core. The varieties of the golden kiwifruit, on the other hand, have a smoother skin texture and the flesh is more of a golden yellow.  Being widely cultivated in many parts of the world, kiwifruits can usually be found at the supermarkets for the most part of the year.  

Kiwifruits are a rich source of many nutrients, including vitamin C and potassium. One piece of kiwi, in fact, has about the same amount of potassium as a banana and may have more vitamin C than an orange. Each fruit also contains a very small amount of total fat and zero cholesterol.

How Many Calories in a Kiwifruit

A single fruit has a calorie count of 40 to just a little over 50, which can be easily burnt through physical activities. On average, a banana may have more calories than a kiwifruit. So basically, when you're eating a kiwifruit you get the same amount of potassium for fewer calories. The same goes with oranges – eating a single green kiwifruit will provide you with adequate vitamin C for the day without having to load up on calories.

What Kiwifruit Can Do For Your Health

A packed source of vitamins, minerals and other nutrients

Even a small-sized kiwi is full of vitamins and nutrients that is essential for the body to function at its best. Apart from the potent vitamin C, it is also rich in vitamin E, which reduces the risk of heart diseases; calcium, which is needed for bone health; and iron, which is good for the red blood cells. It also contains magnesium, zinc, iron, copper and chromium.

Improves sleep

In a study on the effects of kiwi consumption on sleep quality, researchers have found that adults who had complained of sleep problems were able to experience improvement in their sleep onset and sleep quality after consuming 2 kiwifruits an hour before going to bed. The trial was done for four weeks, with 24 subjects (22 females and 2 males) with ages of between 20 to 55.

In the overall results, the subjects were able to fall asleep faster, sleep more and get a better quality of rest. The high levels of serotonin present in kiwifruits may be associated with improved sleep. The serotonin is a hormone which controls appetite, mood and sleep.

Aids in digestion

Kiwifruits have high soluble and insoluble fibre content that can help regulate digestion. In addition, kiwi can prevent bloating and protect your digestive tract from bacterial infection.

Maintains eye health

Lutein and zeaxanthin, the antioxidants which are present in the various parts of the eyes, are said to help prevent the development of aged-related macular degeneration as well as cataracts. Both lutein and zeaxanthin are also found in kiwifruits. Thus, regular kiwi consumption can help reduce the risk of age-related eye disorders.

Good for the heart

Eating kiwifruits is good for you heart, as had been discovered in a study by Norwegian scientists. Consuming about 2-3 kiwifruits every day can lower triglycerides, decrease blood clots and improve overall heart health.

Protects the DNA cells

Kiwifruit consumption is believed to help prevent the development of cancer. Cancer and tumours are the result of excessive damage to the DNA cells. Regularly eating kiwi fruit can aid in the repair of these DNA structures and protect the DNA from further damage.