What are the Amazing Health Benefits of Kiwi Fruit
The many health benefits of kiwi fruit, kiwi eaten for medicinal purposes. It is green in color, contains small black seeds, and kiwi fruit has many nutritional benefits, in addition to being used in the manufacture of many products, such as smoothies, sauce and kiwis can be kept for a few days at room temperature, and for up to four weeks in the refrigerator.
Kiwi Fruit Nutrients
The kiwi fruit is rich in nutritional benefits, as it contains abundant amounts of vitamins, such as: vitamin C, vitamin K, and vitamin E, as it contains folate, potassium, and many antioxidants, in addition to being a good source of fiber, The following is a breakdown of the kiwi content of various nutrients: Also read: What are the Health Benefits of Dragon Fruit
A Rich Source of Vitamin C
The Vitamin C, or ascorbic acid of the essential vitamins that the body can not produce, which is linked to many health benefits, as the body to form blood vessels, cartilage, muscle needs, and collagen in bones.
Rich Source of Potassium
Potassium is known to be an essential electrolyte mineral that is involved in many functions in the body, such as: pacemaker, blood pressure, and good nerve conduction, in addition to its role in muscle contraction, protein synthesis, and glycogen , which is the stored form of Glucose in the body, as it is one of the essential minerals responsible for maintaining osmotic pressure inside and outside cells.
A Rich Source of Fiber
Fiber is known to be a part of plants, such as: fruits, vegetables, or grains, which the body cannot digest or break down in the digestive system, and it helps reduce cholesterol levels, regulate sugar levels in the body, and it may also contribute In reducing the risk of bowel cancer.
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A Rich Source of Antioxidants
Antioxidants contribute to the removal of free radicals from the body, which are known to be unstable molecules that are formed in the body as a result of metabolism and other processes, and the accumulation of these free radicals in large quantities in the body is a cause of oxidative stress, which leads to cell damage, And this damage may lead to some diseases, such as: heart disease and cancer, and therefore its consumption contributes to reducing the risk of these diseases, in addition to reducing the risk of infection, and antioxidants can be obtained from natural sources, Or the manufacturer.
A Good Source of Vitamin K
kiwifruit contains the equivalent of 23% to 30% of the daily requirement of vitamin K , which is important for maintaining bone health, as it helps the body build proteins necessary for healthy bones, tissues, blood clotting, and getting enough This vitamin may contribute to reducing the risk of osteoporosis, but if you do not consume enough vitamin K, this may lead to severe bleeding.
A Good Source of Vitamin E
The vitamin E of soluble vitamins in fat, as the body stores it in the liver and fatty tissue, which is antioxidant that helps protect cells in the body, also contributes to this vitamin in maintaining healthy skin, vision, in addition to its contribution In the functions of the immune system.
A Good Source of Folate
Is folate, or vitamin B 9 of important vitamins for the functions of cells, and growth of healthy, in addition to its role in the formation of red blood cells, as it is important in the early stages of pregnancy, as it reduces the risk of birth defects in the brain and spinal cord For newborns.
The Nutritional Value of kiwi
The following table shows the nutrient content of 100 grams of fresh kiwi:
| Nutrient | Nutritional Value |
|---|---|
| Calories | 58 cal |
| water | 83.9 ml |
| Protein | 1.06 g |
| Fats | 0.44 g |
| Carbohydrates | 14 gm |
| Fiber | 3 gm |
| Minerals | |
| Calcium | 35 mg |
| Iron | 0.24 mg |
| Magnesium | 15.7 mg |
| Phosphorous | 34 mg |
| Potassium | 198 mg |
| Vitamins | |
| Vitamin C | 74.7 mg |
| Folate (Vitamin B9) | 26 mcg |
| Vitamin A | 4 mcg |
| Vitamin E | 1.3 mg |
| Vitamin K | 40.3 mcg |
Health Benefits of Kiwi Fruit
Improve asthma patients
The antioxidants and vitamin C found in kiwis may help relieve asthma, the effect of eating kiwi and other fruits rich in vitamin C, And antioxidants, in alleviating asthma symptoms and improving lung function.
Reduce Constipation
Kiwi contains fiber that can help relieve constipation and facilitate bowel movement.
Benefits of Kiwi for Diabetics
Kiwi contains many nutrients that are good for a diabetic diet, such as: potassium, fiber, and vitamin C. A large kiwi pill contains about 56 calories and 13 grams of carbohydrates. Kiwi to foods containing carbohydrate rich grains may be associated with improved glycemic index; Which is how quickly your sugar levels rise when you eat carbohydrate sources.
The benefits of kiwi diet
Eating a high-fiber diet is linked to the consumption of vegetables and fruits, such as; Kiwi reduces weight, increases the feeling of satiety and fullness, as well as improves intestinal health. It should be noted that kiwi has a low glycemic index, and therefore it has a slight effect on raising blood sugar levels, and therefore consuming it as part of a balanced diet can It helps to reduce weight safely.
Benefits of kiwi for blood
Eating kiwi may be beneficial in cases of cardiovascular disease. On the other hand, consuming kiwi is associated with reducing the speed of blood clotting, and thus it may increase the risk of bleeding when consumed by those with bleeding disorders as well as those undergoing surgery.
Benefits of kiwi for blood pressure
Eating one serving of kiwi daily can reduce blood pressure in people with moderately high levels. Consuming 3 kiwis per day for 3 weeks, To a significant decrease in systolic blood pressure and diastolic blood pressure in these people.
Benefits of kiwi for the stomach
Consumption of kiwi is good for digestion. As it contains a large amount of fiber, in addition to an enzyme that contributes to the analysis of protein called Actinidin, which is linked to improved digestion, From kiwi in the digestion of some types of protein available in different sources, such as; Meat, milk, soy, and more.
The Side Effect of Kiwi
The consumption of kiwi is often considered safe when consumed in moderate amounts, but it is associated with the occurrence of some allergic reactions in some people, which causes the appearance of some symptoms, such as: dysphagia, vomiting, and urticaria. Eating kiwis in moderate amounts is often safe for women during pregnancy and breastfeeding.
Precautions for using kiwi
There are some cases in which you should be careful when eating kiwi, including the following: People with bleeding disorders: Kiwi may slow the process of blood clotting, which increases bleeding, and thus may aggravate the condition of bleeding disorders. People who will undergo surgery: Avoid consuming kiwi at least two weeks before the surgery, because it slows the process of blood clotting, which increases the risk of bleeding during the surgical procedure.
Kiwi Sensitivity
Kiwi sensitivity is divided into two types, the first It is known as oral allergy syndrome, and the symptoms of this type of allergy are itching and inflammation of the mouth and throat, while the second type can be more severe, and its symptoms are abdominal pain, vomiting, difficulty breathing, and allergy symptoms may include rashes, hives, and eczema, and it is worth noting that this allergy may interact with other allergens, such as: allergies to bananas, avocados and hazelnuts.
Other Kiwi Parts and Their Benefits
Benefits of kiwi peel
The peel of kiwi fruit contains a higher amount of antioxidants than those available in the pulp of the fruit, and the most important of these are; Vitamin C, Vitamin E, It was also noted that it is a rich source of bioactive compounds.
Benefits of kiwi seeds
Kiwi fruit contains small, edible seeds. the polyphenol content of these seeds is associated with antioxidant and anti-inflammatory properties.
Common questions about the benefits of kiwi
Is kiwi useful for pregnant women and the fetus?
Eating kiwi in moderate amounts is often considered safe for women during pregnancy and breastfeeding. It is a source of folate, which is a beneficial component for pregnant women, especially during the early stages, and is associated with reducing the risk of birth defects of the fetus, and other benefits mentioned above.
Does kiwi provide benefits to infants?
There is no information or studies on the benefits of kiwi for infants in particular, and it is generally recommended to gradually introduce solid foods to the infant, and try each type of it alone while monitoring its effect on it within a few days, due to the possibility of allergic reactions to it. As infants are more susceptible to allergies compared to adults, it is worth noting that kiwi is one of the foods that cause allergies, and therefore you should consult a doctor before adding it to the infant, especially if he has a genetic history of food allergy, and on the other hand, this sensitivity can reduce and improve In the infant, during its developmental stages and as it ages.
What is a yellow kiwi?
Yellow kiwi is characterized by having a bronze-colored peel, and a pointed tip at one end of the fruit, and its flavor differs from the well-known green kiwi flavor, as yellow kiwi has a tropical flavor, while green kiwi has a more pungent taste.
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