1. Improves Digestion:
Kiwis are a very good source of dietary fiber which improves digestive
health and binds and removes toxins from the colon, thus preventing colon
cancer. It also prevents constipation and other gastrointestinal issues.
Actinidain is a protein dissolving enzyme in raw kiwi which aids digestion and
is similar to papain in papaya or bromelain in pineapple.
2. Improves Immune Function:
The high content of vitamin C along with several other antioxidant
compounds in kiwi fruit has proven to be effective in beneficially modulating
the immune system. It also contains vitamin E which can strengthen the immune
system and lower cholesterol. Thus, consumption of kiwi fruit is a great way to
ward off the effects of inflammation, stress and attack by bacteria and viruses.
3. Blood Pressure Management:
The high level of potassium in kiwis plays an important role in body
cells by maintaining the balance of body fluids and electrolytes. It controls
heart rate and blood pressure by countering the effects of sodium.
4. Cardiovascular Health:
Kiwifruit is as effective as aspirin for heart health minus the side
effects like inflammation and bleeding in the intestinal tract. A study
conducted at the University of Oslo in Norway observed that people who ate 2 to
3 kiwis in a day for 28 days reduced their blood clotting by 18% and
triglycerides by 15%. Regular consumption of kiwi fruit prevents the build-up
of plaques and deposits in the arterial walls, thus protecting against
cardiovascular diseases.
5. Anti-cancer Properties:
The flavonoids and carotenoids in kiwifruit exhibit antioxidant effects.
These phytochemicals protect your DNA from damage by free radicals and
oxidative stress. By preventing DNA damage, they inhibit and prevent the growth
of cancer cells.
6. Beneficial in Diabetes:
Kiwifruit has a low glycemic index which means that it does not raise
blood sugar quickly. The glycemic load of 4 in kiwis is safe for diabetics.
7. Eye Health:
Kiwifruit helps in increasing the rate of vision. This is because it
contains high levels of lutein and zeaxanthin, the natural chemicals found in
the human eye. Lutein prevents age related macular degeneration and the
development of glaucoma and cataracts by filtering out the damaging blue light.
Zeaxanthin also works hand in hand with lutein, thus contributing to eye
health. A study has proved that eating 3 or more servings of kiwi fruit can
decrease macular degeneration by 36% which is primarily responsible for vision
loss in older adults.
8. Maintains Alkaline Balance:
Kiwifruit falls in the category of the most alkaline fruits which means
that it has a rich supply of minerals that can replace the excess of acidic
foods consumed by individuals. It helps to maintain the acid/alkaline balance
in the body which results in several benefits such as deeper sleep, physical
energy, fewer cold symptoms, and reduced arthritis and osteoporosis.
9. Treatment of Male Impotency:
Kiwifruit contains the amino acid arginine which is a well-known
vasodilator and has been used to treat impotency in men. It is also a good
source of zinc which helps to enhance testosterone in men.
10. Facilitates Weight Loss:
The low glycemic index and high fiber content of kiwifruit prevent a
strong insulin rush unlike other fruits with high sugar content. This prevents
the storage of fat, thus making this fruit beneficial for weight loss.
11. Beneficial in Pregnancy:
Kiwifruit is a rich source of folic acid which is vital for a healthy
pregnancy and baby, and prevention of birth defects. The amount of folate
contained in kiwifruit is equal to that of four peaches. Folate plays an
important role in the development of blood cells for the baby in the womb.
Skin Benefits of Kiwi Fruit:
Kiwi is considered a “wonder fruit” due to its numerous properties that
are beneficial both internally and externally. Besides its yummy taste, it is a
great product for your skin. Kiwi fruit benefits for skin are as follows:
12. Anti-ageing Benefits:
The rich variety of antioxidants in kiwifruit can delay the effects of
ageing throughout the body. These antioxidants can neutralize the free radicals
that damage the cells and accelerate the process of degeneration resulting in
changes in skin thickness, elasticity and firmness. Kiwi fruit oil and the oil
extracted from its seeds are used in several anti-ageing products. The amazing
combination of vitamin C, E, lycopene and other substances can effectively
fight free radicals and prevent pre mature ageing of skin.
13. Maintains Skin Firmness:
Kiwis have a high content of water soluble vitamin C which is involved
in collagen formation. Collagen is a connective protein that imparts firmness
to your skin. Production of collagen declines with skin ageing, causing it to
lose its elasticity. Kiwi extract is a collagen stimulating ingredient which is
added to several skincare products to slow down the ageing process and minimize
signs of ageing like wrinkles, fine lines and spots.
14. Softens Skin:
Vitamin C not only imparts firmness to your skin but also repairs it.
Kiwis have more vitamin C than oranges. Vitamin C facilitates quick healing of
cuts and abrasions as well as prevents rough and dry skin. Thus, regular
consumption of kiwi fruit provides you with a softer skin.
15. UV Protection:
Kiwis are a good source of vitamin E which prevents skin degeneration.
It has been shown to prevent UV induced skin cancer. Topical application of
vitamin E can decrease facial lines and the depth of wrinkles. Thus, eating
kiwis is an effective way of increasing your intake of vitamin E.
16. Great Skin Cleanser:
Kiwis are particularly good cleansers for your skin as they contain an
enzyme called actinidin which helps to dissolve protein based dead skin cells
and dirt on the skin. Hence, consumption of this fruit is a great way to make
your skin clean and fresh. The high amount of fiber facilitates proper
digestion which definitely contributes to healthy skin from inside out.
Hair Benefits of Kiwi Fruit:
Kiwi fruit is a power food, not only for your skin but for your hair as
well. The nutrients in kiwi fruit comprising of vital vitamins, minerals and
antioxidants play an important role in providing you with a healthy and
lustrous mane. Kiwi fruit benefits for hair in the following ways.
17. Prevents Hair Loss:
As stated earlier, kiwis are a rich source of vitamin C which is a
powerful antioxidant. This vitamin plays an important role in the creation of
collagen which circumvents the hair from splitting and breaking. By protecting
the body from free radical damage, this compound helps prevent stress and
imbalances that often lead to hair loss.
18. Stimulates Hair Growth:
Vitamin C in kiwi fruit can stimulate hair growth by maintaining the
integrity of the microcirculation that supplies blood to your hair follicles.
Kiwis also contain vitamin E which improves hair growth through its positive
effect on the immune system as it supports circulatory health and empowers
oxygen uptake.
19. Treatment of Hair Problems:
Kiwi fruit extract and oil are rich in several vitamins and nutrients
that help in maintaining hair health. Their topical application can treat hair
problems like dandruff, and rough and dry hair.
Nutritional Value of Kiwi:
The numerous benefits of kiwi fruit can be attributed to its rich
nutritional value incorporating health benefiting vitamins, minerals and
antioxidants as evident from the following table. Its nutritional profile is
explained below.
See the table below for in depth analysis of
nutrients:
Kiwi fruit or Chinese gooseberry (Actinidia chinensis), Fresh, Nutrient value per 100 g . (Source: USDA National Nutrient data base) |
||
Principle
|
Nutrient Value
|
Percentage of RDA
|
Energy
|
61 Kcal
|
3%
|
Carbohydrates
|
14.66 g
|
11%
|
Protein
|
1 g
|
2%
|
Total Fat
|
0.52 g
|
2%
|
Cholesterol
|
0 mg
|
0%
|
Dietary Fiber
|
3 g
|
8%
|
Vitamins
|
||
Folates
|
25 µg
|
6%
|
Niacin
|
0.341 mg
|
2%
|
Riboflavin
|
0.025 mg
|
2%
|
Thiamin
|
0.027 mg
|
2%
|
Vitamin A
|
87 IU
|
3%
|
Vitamin C
|
92.7 mg
|
154%
|
Vitamin E
|
1.46 mg
|
10%
|
Vitamin K
|
40.3 µg
|
34%
|
Electrolytes
|
||
Sodium
|
3 mg
|
0%
|
Potassium
|
312 mg
|
7%
|
Minerals
|
||
Calcium
|
34 mg
|
3.5%
|
Copper
|
0.130 mg
|
14%
|
Iron
|
0.31 mg
|
4%
|
Magnesium
|
17 mg
|
4%
|
Manganese
|
0.098 mg
|
4%
|
Zinc
|
0.14 mg
|
1%
|
Phyto-nutrients
|
||
Carotene-β
|
52 µg
|
—
|
Crypto-xanthin-β
|
0 µg
|
—
|
Lutein-zeaxanthin
|
122 µg
|
—
|