Kiwi – Benefits And Harm To The Body

Kiwi is a real storehouse of vitamins, but for some reason, this fruit is not as popular on our table as other “winter” fruits such as tangerines and oranges. And in vain. Kiwi is a healthy and tasty fruit that has appeared in Asia and Europe since the beginning of the 20th century.

Ripe kiwi fruits have a delicate sweet and sour taste, somewhat reminiscent of a mixture of strawberry, melon, and pineapple juices. In our stores, kiwis are usually sold hard, slightly unripe. Therefore, it is advisable to let the fruit ripen at room temperature or in the refrigerator after purchase. A ripe kiwi becomes medium soft but does not wrinkle. It will also be less sour than a firm kiwi and very flavorful.

Kiwi composition, calorie content, energy value

The average weight of a kiwi is 100 grams. Most of the fruit is water – 84%. It also contains proteins (about 1%), fats (less than 1%), and carbohydrates (about 10%). This fruit is low in calories. The energy value of one medium kiwi is 48 kilocalories. Kiwi is a source of dietary fiber. In addition, it contains nicotinic acid and various saccharides.

The fruit contains a huge amount of vitamins. It is interesting that most of the vitamins are not destroyed during canning, so you can eat kiwi from a jar. The acidity of the fruit helps to preserve the nutrients in the fruit.

Probably everyone who has ever eaten a kiwi has guessed by the taste that this fruit contains vitamin C. However, you are unlikely to know that it is higher than in citrus fruits – 92 mg in an average fruit. Kiwi contains some vitamin E. This vitamin is usually deficient in people on diets. Therefore, it is recommended to combine “Chinese gooseberry” with any diet.

Kiwi also contains folic acid (B9) and pyridoxine (B6). A medium-sized pair of kiwis provides a quarter of our body’s need for folic acid. This vitamin is essential for pregnant and lactating women, as well as children and the elderly.

Iron, iodine, zinc, manganese, potassium, calcium, phosphorus… All these trace elements are included in the kiwi. On average fruit contains a lot of potassium (about 1/6 of the daily value) and calcium (1/20 of the daily value). There is also a decent amount of phosphorus (1/3 of the daily value).

Kiwi contains an enzyme called actinidin. It helps to break down proteins, normalize blood clotting, and has a positive effect on the digestive system.

Having read about the composition of kiwi, you already realize that kiwi can be used to treat and restore the body after illnesses. Let’s take a closer look at what are the benefits of kiwi.

The benefits of kiwi

Kiwi is useful for vascular diseases and is indispensable for hearts due to its good vitamin composition. This hairy fruit can help lower blood pressure. Kiwi also fights against excess cholesterol. According to research by Norwegian scientists, eating kiwi can help reduce fatty acid levels by 15%.
“Chinese gooseberries” can be eaten to eliminate digestive problems and relieve heaviness in the stomach.

For people with diabetes, kiwi is one of the fruits that can be eaten. Kiwi helps to treat respiratory diseases. According to a study by Italian scientists, this fruit reduces hoarseness, evening cough, and shortness of breath. The main secret is regular consumption of kiwi (2-3 fruits a day, at least).

Doctors also recommend eating kiwi during gynecological diseases and menopause.
One glass of kiwi juice helps to keep the body in good health during the flu and SARS epidemic by increasing the body’s defense.

All this applies to the fruit pulp, which tastes sweet and sour. Usually, people who eat kiwi peel it. However, most nutritionists believe that kiwi should not be peeled.

Kiwi peel contains many antioxidants. Therefore, kiwi has anti-cancer, anti-inflammatory and anti-allergenic properties. The peel contains three times more antioxidants than the flesh. Therefore, it is recommended to eat kiwi directly with the peel. Of course, before doing so, you should shave off the hair with a carrot peeler or a dull knife.

According to European scientists, kiwi peel has antiseptic properties and can help with dysbiosis. It is believed that kiwi peel destroys microbes such as staphylococcus aureus and E. coli.

The benefits of kiwi for weight loss

The low-calorie content of this fruit and the content of fat-busting elements are great for weight loss. Nutritionists have long noticed that kiwi is a good source of vegetable fiber. The small black seeds contain a lot of insoluble fiber. It allows you to normalize digestion during a diet, and reduce the time of passage of stool through the digestive tract. Kiwi has a slight laxative effect.

Contraindications of kiwi

This fruit can be harmful to the body for three reasons:

  1. Citrus allergy. Due to the high amount of vitamin C, kiwi is considered an allergenic fruit.
  2. You suffer from gastritis, stomach ulcers, or problems with the acidity of your gastric juice. You may be able to eat small amounts of the less common yellow kiwi, which is sweet and low in acid.
  3. The laxative effect of kiwi does not allow people prone to diarrhea to consume this fruit in large quantities.
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Written by Bella Adams

I'm a professionally-trained, executive chef with over ten years in Restaurant Culinary and hospitality management. Experienced in specialized diets, including Vegetarian, Vegan, Raw foods, whole food, plant-based, allergy-friendly, farm-to-table, and more. Outside of the kitchen, I write about lifestyle factors that impact well-being.

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