A short-term healthy diet can become a long-term healthy lifestyle. Healthy diet starts with developing healthy eating habits, which starts with choosing healthy and delicious foods in your meals. When it comes to hunting for healthy food at a grocery shop, one can get confused over so many choices. Along with apples and bananas, you can add variety in your healthy diet with exotic superfoods. One such exotic fruit is kiwi.
Why should you make kiwi a part of your diet? We will detail the benefits for you to decide.
Kiwi is the Chinese national fruit as it is native to China. It is also called Chinese gooseberry. It has dull-brown, oval-shaped, fuzzy-textured skin along with a green translucent pulp with tiny edible seeds inside. Kiwi was named after its commercial production in New Zealand and its outer resemblance to its national bird’s feathers, i.e., kiwi bird.
Nutrition in Kiwi
Kiwi contains almost 20 vital nutrients. It is an excellent source of vitamin C. One serving of kiwi has five times more vitamin C than an orange. 100 grams of kiwi give you 61 calories along with 15 grams of carbohydrates. It is also enriched with vitamins A, B-6, E, and K. The mineral content of kiwi provides calcium, magnesium, phosphorus, and iron. Along with these nutrients, the dietary fiber content is a bonus in kiwi. These nutrients make kiwi a superfruit.
Kiwi has numerous health benefits, ranging from skin to immunity and from digestive care to prevention of diseases. A few health benefits of kiwi have been discussed here:
Premier Source of Antioxidants
Kiwi contains vitamin C, which is a water-soluble antioxidant in the body. It neutralizes radicals which can produce inflammation in the cell and can be a cause of cancer. Vitamin C helps reduce the severity of diseases like arthritis and asthma. It also prevents diseases like diabetes, asthma, and cardiovascular diseases.
Helps in Digestion
A delicious source of dietary fibers and probiotics, kiwi helps you maintain a healthy digestive system. It maintains intestinal health and makes digestion easier. It has protein digesting enzymes which aid in protein digestion. It also has polysaccharides which stimulate the growth of probiotics. Probiotics are healthy bacteria and help keep the colon healthy and balanced.
Boosts Defense System
Your body’s defense system is your immune system. Kiwi helps boost immunity and helps the body fight seasonal allergies by its antifungal and antimicrobial contents. Its nutrients help reduce the growth of pathogens. It also aids in reducing symptoms of the flu, cold, and upper respiratory tract infections. Its anti-inflammatory effects can help prevent cancer.
The low glycemic index (GI) of kiwi makes it very suitable for diabetic patients. Research has proven that kiwi intake results in adipocyte (fat cells) differentiation, which is very important for the prevention of diabetes. Adipose tissue dysfunction can cause insulin resistance, ultimately leading to diabetes. Kiwi also prevents insulin resistance.
Improves Cardiac Health
Heart is the most vital organ. A healthy heart leads to a healthy life. Kiwi can help regulate blood pressure, thus controlling hypertension. It also reduces blood clotting, which prevents blockage of arteries (atherosclerosis). Hypertension and blocked arteries both lead to strokes and heart attacks. Kiwi also has vitamins A, E and K and potassium, which are necessary for keeping the cardiovascular system healthy. Furthermore, it reduces triglycerides, which ultimately improves your heart’s health.
Kiwi is a superfruit and can be added in your tropical fruit salad or used as topping. You can enhance your health by including kiwi as an important ingredient in your diet.