In 2024, as we become increasingly conscious of our health and well-being, it’s crucial to explore nature’s nutritional treasures. One such treasure is the fruit kiwi. Bursting with flavour and packed with essential nutrients, kiwi has earned its place in the limelight for its remarkable health benefits. In this blog, we’ll dive deep to discover the top 10 health benefits of kiwi fruits, ensuring that you unlock their full potential.
Nutritional Overview of Kiwi
Here is Kiwi’s nutritional composition as per 69 gms. It is filled with lots of nutrients. Let’s explore the nutritional values in the table below.
| Nutritional Elements | Value per 69gm |
|---|---|
| Calories | 42.1kcal |
| Fat | 0.36 g |
| Carbohydrates | 10.1 g |
| Sodium | 2.07 mg |
| Fiber | 2.07 g |
| Added sugars | 0 g |
| Protein | 0.79 g |
| Vitamin C | 64 mg |
| Vitamin K | 27.8 micrograms (mcg) |
| Copper | 0.09 mg |
Health Benefits of Kiwi You Must Know
Kiwi is loaded with various nutrients, which our body requires to perform bodily functions properly. Here are some of its benefits.
Rich in Vitamin C
Kiwi fruits are renowned for their exceptional vitamin C content. In fact, they contain more vitamin C than most other fruits. A single kiwi can provide more than 100% of your daily vitamin C requirement. This potent antioxidant boosts your immune system, aids collagen production for healthy skin, and helps fight free radicals, reducing the risk of chronic diseases.
Also read: Sweet Relief | Is Jackfruit Good For Diabetes?
High Fiber Content
Kiwi fruit is an excellent source of dietary fibre, promoting digestive health. The fibre in kiwis helps regulate bowel movements, prevents constipation, and supports a healthy gut microbiome. This can aid in weight management and reduce the risk of gastrointestinal disorders.
Antioxidant Power
The presence of various antioxidants, including vitamins C and E, in kiwi fruits can help protect your cells from oxidative stress and damage. These antioxidants play a pivotal role in preventing chronic diseases such as heart disease and cancer.
Supports Heart Health
Consuming kiwi fruit may lower the risk of heart disease. They are rich in potassium, which helps regulate blood pressure. Additionally, high levels of dietary fibre can help reduce cholesterol levels, further supporting cardiovascular health.
Also read: Exploring The Health Benefits Of Pistachio
Promotes Better Sleep
Kiwi fruit contains serotonin, a neurotransmitter that helps regulate sleep patterns. Consuming kiwis before bedtime may improve sleep quality, making them a natural remedy for insomnia and sleep disorders.
Aid in Digestion
Kiwi fruit contains an enzyme called actinidin, which is known for its protein-digesting properties. This enzyme can improve digestion and alleviate symptoms of indigestion, making kiwis an excellent post-meal option.
Skin Health
The combination of vitamins C and E in kiwi fruits can promote healthy, glowing skin. These antioxidants help protect your skin from damage caused by UV radiation and environmental pollutants. Regular consumption can reduce the signs of ageing and keep your skin looking youthful.
Weight Management
Kiwis are a low-calorie fruit, making them an excellent choice for those aiming to manage their weight. The high fibre content keeps you feeling full for longer, reducing your overall calorie intake.
Also read: 10 Effective Ways to Reduce Sodium Intake and Improve Your Health
Eye Health
Lutein and zeaxanthin, both found in kiwi fruits, are essential for maintaining good vision and eye health. They help protect the eyes from age-related macular degeneration and cataracts.
Immune System Boost
Kiwi fruit is a powerhouse of nutrients that strengthen your immune system. In addition to vitamin C, they contain vitamins K and E and an array of minerals, all of which contribute to a robust immune response.
Diabetes-Friendly Fruit
Kiwi is filled with lots of nutrients, including fibre, carbohydrates, and many more nutrients. However, it has a low glycemic index which means they do not impact negatively to the diabetes patients. Kiwi is also loaded with the Vitamin C, Vitamin K, potassium and sodium which are beneficial for overall health.
Read More: 12 Amazing Benefits of Prickly Pear (Cactus Fruit) for Skin, Hair, and Overall Health
Disclaimer:The content of this article is compiled information from generic and public sources. It is in no way a substitute, suggestion, or advice for a qualified medical opinion. Always consult a specialist or your own doctor for more information. BeatoApp does not claim responsibility for this information .
Dr. Navneet Agarwal is an established and highly skilled Diabetology with over 25 years of experience in Diabetology & Obesity. He is well-regarded for his quality and patient-centered diabetes care. Also, keep track of your blood sugar levels with a Doctors’ approved smart glucometer and elevate your healthcare routine.
