The kiwi is a small plum-sized fruit with dark brown skin, light green flesh and small black seeds. Kiwis are small fruits that pack a lot of flavor and many health benefits. Their raw meat is also rich in nutrients such as vitamin C, vitamin K, vitamin E, folate and potassium. They are also rich in antioxidants and are an excellent source of fiber. Their small black beans are edible, and the dark brown leaf.
Kiwifruit is a small fruit about 3 inches long and weighs about 4 ounces. Its raw flesh is almost creamy with a refreshing flavor reminiscent of strawberries, watermelons, and bananas. But it has a distinct taste. Because of the growing variety of habitats, kiwis can be in season all year round. They grow in California from November to May, and New Zealand from June to October. We can also find the Kiwi in an add-on form.
Must Known Fact of Kiwi Fruit:
- Kiwifruits are named after a bird, native to New Zealand, called “kiwi”. And in fact in many regions of Europe, North America and South America, kiwi fruits are commonly called “kiwi”.
- The nutritious fruit, kiwi contains about as much potassium as bananas. It also contains Vitamin A and E. And its black seeds can be crushed to produce fruit oil. This is very rich in -Alfa-Linoleic Acid (Omega-3 essential fatty acids)
- Although kiwis contain a lot of carbohydrates. Unlike other types of fruit, they have a low glycemic index. That means they will not cause a strong insulin reaction in your body.
- The facts of the Kiwi point out that there are many types of kiwis. But all kinds of kiwifruit belong to the same species Actinidia.
- Kiwi fruit facts show that this fruit originally originated in China; the north-central and eastern parts of the country. After a long period of cultivation only in China, kiwifruits spread to New Zealand in the early 20th century.
Top 10 health Benefits of Kiwi Fruits:
1. Kiwi Phytonutrients Protect DNA:
Kiwifruit has seduced researchers into its ability to protect the DNA from oxygen-related damage. Researchers are still not sure which kiwi chemicals give it antioxidant protection. But they are convinced that this healing area is not limited to the genital organs commonly associated with kiwi fruit. It includes vitamin C or beta-carotene content. Since kiwi contains various flavonoids and carotenoids that exhibit antioxidant activity, these phytonutrients in kiwi may be responsible for this DNA protection.
2. Reduce Asthma Symptoms:
Because of the high content of antioxidant and vitamin C in kiwifruit, it reduces the symptoms of asthma. It can improve lung function and prevent respiration among children. It has not been proven with certainty as many people have also seen side effects after eating kiwi.
3. Digestion of AIDS:
The Kiwis have a lot of fiber, which is already ready for digestion. They also contain a proteolytic enzyme called actinidin that can help break down proteins. Some recent research has found that kiwi extracts containing actinidin significantly improve the digestion of many proteins. The presence of kiwi-rich minerals helps to reduce stomach acid, reducing discomfort and nausea.
4. Promotes Intestinal Health:
The Kiwi proves the essential nutrients for maintaining a healthy digestive system. It is a wonderful source of fiber, which promotes digestion and maintains intestinal health. It helps to provide relief from constipation by rejuvenating the digestive system.
5. Reduce the risk of other health conditions:
Oxidative stress can lead to damage to our DNA. This can lead to health problems. In part thanks to its antioxidants, there is some evidence from previous research that regular use of kiwi or kiwi extract reduces the chances of oxidative stress. As oxidative DNA damage is strongly related to colon cancer, so kiwi can also reduce the risk of colon cancer.
6. Reduces Blood Pressure:
Daily consumption of kiwifruits helps to reduce platelet aggression and risk of blood clots. It means this fibrinolytic effect of the fruit on your blood vessels to help prevent the risk of thromboembolic and cardiovascular disorders such as atherosclerosis.
7. Improves Heart Health:
Kiwifruit is rich in protective polyphenols, which together with vitamin C, vitamin E, and potassium help maintain heart health. Research has shown that this fruit has antioxidants that help lower triglycerides in the blood, improving overall heart health. The bioactive chemicals present in kiwis can help lower blood levels in the body. It also helps to reduce the risk of certain conditions caused by high blood pressure, including stroke and heart attack.
8. Prevents loss of vision:
The decline of computers is a leading cause of vision loss, and kiwis can help protect your eyes from them. Eating three servings of kiwi fruit a day, can decrease macular degeneration by 36 percent. Researchers think the high levels of zeaxanthin and lutein contribute to this effect.
9. Promotes Better Sleep:
According to the study, the kiwi is an excellent source of serotonin, which helps improve sleep quality in adults with sleep disorders. It can also help improve sleep onset and reduce waking time after onset. However, further scientific research is needed. This fruit contains flavonoids such as quercetin, naringenin, rutin, catechin, and epicatechin, which converts sleep-reducing receptors and are considered a plant-friendly agent. Contributing to this, the kiwi leaf is a powerful ingredient in enhancing natural sleeping resources.
10. Skin Care:
Kiwifruit helps maintain healthy and smooth skin because of its important contribution to the collagen synthesis process. It contains vitamin C, which helps the skin to be firm and speeds up cuts and abrasions. Vitamin E in kiwi helps to reduce fine lines and wrinkles. It also helps to reduce the harmful effects of ultraviolet radiation on the skin, while the antioxidants present in this fruit act as a complete anti-aging agent and prevent the skin from initial damage, and keep it rejuvenated.
Nutrition: Per 100 Grams of Fresh Kiwifruit Contains:
Total Fat: 0.5 g
Sodium: 3 g
Potassium: 312 mg
Total Carbohydrate: 15 g
Vitamin A: 1%
Vitamin B-6: 5%
Vitamin C: 154%
Types of Kiwifruit:
The Kiwis were thought to be the tropical valleys of the tropics, but careful breeding has led to hybrids growing well in temperatures down to -30 degrees Fahrenheit (-34 C), such as the Arctic kiwi or Actinidia kolomikta. Various types of kiwi may be seedless or seedless, fuzzy or smooth, green, brown, purple or red in the skin and green or gold-plated fruits. The options are amazing. Here are some of the most popular ones within the genre.
- Hardy Kiwis: Hardy kiwis is one of the new vines designed for the growth of winter. These kiwi grapes are ideal for regions with mild climates and short growing seasons, such as the Pacific Northwest. They are hairless, green and small but pack a lot of flavor and tolerate conditions that the uncontrollable kiwi cannot withstand.
- Gold: Gold kiwis with brass leather and cap pointed at the end. Inside, the flesh is mustard. The texture, when ripe, resembles a green kiwi, but when fully ripe it is almost like a custard. The flavors are many and complex, combining lemons, strawberries and bananas.
- Hardy: This is one of the many kiwi species designed to withstand extreme temperatures. Once available only to local farmers, these small kiwis, with smooth skin, are ripe for grapes and are now widely available. They sell them in the market as kids kiwis or grape kiwis. Their taste is like other kiwis, with an attractive combination of tart and sweetness.
- Hayward: There are over 50 varieties of fruit on the kiwi list, but the most common is Hayward, which is green and covered with brown fuzz.
- Kolomikta: Another type of kiwi designed to withstand cold temperatures, also known as Arctic kiwifruit. Smaller than Hayward. Ounce for an ounce, the content of vitamin C kiwi vitamin C is 10 times higher than that of Hayward kiwis.
Risks of Consuming Too Much Kiwifruit:
Even a kiwi is a tasty, and healthy fruit, not just for everyone. Kiwi is safe for most people, but some people may experience allergies to the kiwi. Because they contain the enzyme that destroys the protein “actinidin”. The most common symptoms include itching of the mouth, lips and palate, but they can be as severe as bumps or falls.
What’s the Best Way to Eat Fresh Kiwifruit:
Kiwifruits are so delicious that they can be eaten as they are without any spice / additives. Enjoy their rich, distinct taste.
- Serve sliced kiwifruit and strawberries with yogurt, the flavors of which are naturally consistent.
- A mixture of sliced kiwi fruit and pineapple together to make a sauce, add to smile chicken breasts and boil. An active ingredient, actinidin in kiwi fruit helps to soften meat products.
- The fruit is also used in the preparation of the famous New Zealand dessert, Pavlova.
- It is also used in the preparation of muffins, cheese cakes, party cakes, pies, juice and jars.
- Dried kiwi slices are enjoyed as a snack, added to fruit salads / ice-creams.
Frequently Asked Question (FAQ) about Kiwifruit:
1. Is kiwifruit suitable for someone with gastroesophageal reflux disease (GERD)?
Yes, it is usually okay for people with GERD to use a kiwi. People with GERD are encouraged to eat fruits and foods high in vitamin C and fiber.
2. Can a kiwi be eaten on an empty stomach?
An empty stomach is the best way to eat a kiwi and reap all its nutritional benefits. Having it in the morning gives your body a lot of energy and keeps you strong throughout the day. Not only does it contain many minerals, vitamins, and other nutrients, but it also acts as a toxin-reducing agent in cleaning up toxins.
3. How many kiwi fruits can I eat in one day?
Many people ask about the amount of kiwi fruit they can eat in one day. Different body needs make it possible to eat a different amount of kiwi fruit every day.
2 kiwis is enough to fill the body’s need for Vitamin-C
2-3 kiwi fruit is good for better heart health
4. Is the Kiwi fit for dengue fever?
A person suffering from dengue fever experiences a sudden decrease in platelet count. By eating kiwi fruit, one can instantly increase the number of platelets in the body. In addition, kiwis are also a rich source of other nutrients such as vitamin C, vitamin K, vitamin E, folate, and potassium, which help boost the immune system to fight the flu.
5. Can I eat Kiwi fruit during pregnancy?
Yes. Kiwi fruit works as a nutritious food for women during their pregnancy. This fruit is rich in nutrients, and having kiwi fruit during pregnancy can promote cell production and healthy growth of all the vital organs of a baby. Vitamin C in the body also helps the baby to grow properly. Another benefit of having kiwi fruit during pregnancy is that it reduces the sugar cravings of pregnant women while not increasing the glycemic index. Not only that, eating kiwi fruit during pregnancy can help pregnant women fight hormonal imbalances and mood swings.