Why You Need to Eat Kiwi Every Day: A Doctor Named The Extraordinary Properties of a Popular Fruit

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Kiwi fruits contain substances necessary for the health and optimal functioning of the body. At the same time, the daily norm of kiwi will not affect the family budget. Kiwi is a very healthy fruit that is not given due attention, although it is rich in important nutrients and has a positive effect on the body when consumed regularly.

Gastroenterologist and nutritionist Oleg Shvets told all about the benefits of kiwi on his Facebook page.

Kiwi – benefits

Kiwi contains important nutrients such as dietary fiber, vitamin C, folate, copper, potassium, antioxidants, vitamin E, and vitamin K. The seeds and peel are edible, although due to their texture, people mostly consume only fruit pulp.

Kiwi – the calorie content

100 g of raw kiwi fruit contains only 61 calories, as well as 0.5 g of fat, 3 mg of sodium, 15 g of carbohydrates, 9 g of sugar, 3 g of dietary fiber, and 1.1 g of protein.

Kiwi contains more vitamin C than an orange, which is responsible for the growth and repair of body tissues, as well as for supporting the immune system. The fruit also contains a large amount of vitamin K, a fat-soluble vitamin that regulates blood clotting, metabolism, and blood calcium levels.

In addition, kiwi contains copper, which, together with iron, forms red blood cells, supports bone health, the nervous system, optimal immune function, and promotes iron absorption. Kiwi also contains moderate amounts of folic acid and potassium.

Why you should eat kiwi every day

Prevents excessive blood clotting

Kiwi has been proven to prevent blood clotting and control blood pressure by reducing the number of lipids in the blood without worsening the ratio of protective to harmful cholesterol fractions.

Aspirin is usually recommended for the prevention of cardiovascular disease, which can cause damage and ulcers in the mucous membranes of the gastrointestinal tract. Studies show that eating 2-3 kiwi fruits a day can replace daily preventive aspirin to thin the blood and improve heart health.

Kiwi helps with asthma

The presence of high amounts of vitamin C and antioxidants in kiwi can help control asthma symptoms. People who regularly consume kiwi have better lung function.

Kiwi improves digestion

Kiwi contains a large amount of dietary fiber, which makes it useful for improving digestion. Kiwi fruit also contains enzymes that help to effectively break down proteins in the intestines.

“Therefore, after a large meal, it is recommended to eat kiwi, as this fruit helps to break down tough proteins from meat and fish, which often cause bloating,” the doctor said.

Kiwi regulates blood pressure

High blood pressure is a risk factor for stroke, and heart attack, and the leading cause of death. A study showed that those people who ate three kiwis a day for eight weeks experienced a decrease in diastolic and systolic blood pressure.

Kiwi supports the immune system

Vitamin C protects cells from free radical damage in the body. It is responsible for tissue growth and repair and provides support for the immune system. Regular consumption of kiwifruit can effectively protect against bacterial and viral infections, seasonal colds, and flu and helps to better resist coronavirus infection.

Reduces DNA damage

Oxidative stress is an imbalance of free radicals and antioxidants in the body. This process can cause damage to the integrity of the DNA strand and lead to health problems, some of which are difficult to detect or treat.

Kiwi fruit contains antioxidants that reduce oxidative stress. A study that tested human cells by damaging them with peroxide showed that those who ate kiwi had an improved ability of DNA to repair itself after exposure to free radicals. This means that kiwi can prevent certain diseases, such as colon cancer, which is closely linked to DNA damage.

Kiwi protects against vision loss

The fruit contains zeaxanthin and lutein, super carotenoids for visual acuity and eye health. These two compounds perform the same function as antioxidants and help form vitamin A, an important nutrient for the eyes. They also absorb excess light that can damage the retina and protect the eye from cataracts and other diseases. Therefore, eating kiwi can prevent macular degeneration and vision loss.

Fights inflammation

The enzyme bromelain, found in kiwi, pineapple, and green papaya, can break down proteins and treat inflammation.

“When you eat kiwi, bromelain is released into the bloodstream, where it destroys inflammatory complexes. Kiwi reduces inflammation associated with arthritis and prevents the development of heart disease and stroke. A large amount of vitamin C in kiwi neutralizes free radicals that can cause an inflammatory reaction in the body,” the doctor explained.

Kiwi supports skin health

Collagen is responsible for skin structure and strengthens bones. Vitamin C is a key component in the synthesis of collagen in the body. Therefore, eating kiwi helps keep the skin moisturized and healthy.

Kiwi for weight loss

Kiwi is one of the best fruits to eat if you want to lose weight. These fruits are high in water, low in calories, and high in fiber, making them ideal for snacking.

“The high amount of vitamin C in kiwi is key to weight loss. Vitamin C helps to control blood pressure, regulates cholesterol levels, and supports intestinal health and immune function. It also plays an important role in fat metabolism. This is all important when you are starting on a weight loss journey,” said Shvets.

Kiwi fruit helps regulate blood sugar levels and contains insoluble and soluble fiber.

“Insoluble fiber (in the seeds) provides volume and stimulates the movement of food through the digestive system. Soluble fiber retains bile acid and lowers blood cholesterol levels. Both types of fiber contribute to the health of the digestive system and prevent overeating during a diet. In addition, kiwi contains the antioxidant actinidin,” the doctor wrote.

How many kiwis can you eat per day?

Two to three kiwi fruits a day is a great solution if you want to improve cardiovascular and digestive health.

“Kiwis are rich in vitamins, minerals, enzymes, antioxidants, and fiber. All these nutrients are essential for the health and optimal functioning of the body. In addition, it is worth adding that the daily norm of kiwi will not significantly affect your family budget,” summarized Oleg Shvets.

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Written by Emma Miller

I am a registered dietitian nutritionist and own a private nutrition practice, where I provide one-on-one nutritional counseling to patients. I specialize in chronic disease prevention/ management, vegan/ vegetarian nutrition, pre-natal/ postpartum nutrition, wellness coaching, medical nutrition therapy, and weight management.

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