DOWNLOAD THE APP
Blog - HealthifyMe
No Result
View All Result
  • Weight Loss
  • Diet
  • Web Stories
  • Health
Blog - HealthifyMe
No Result
View All Result
Home Nutrition

Kiwi Fruit – Benefits, Nutrition & Kiwi for Weight Loss

Hiral PatelbyHiral Patel
September 19, 2022
inNutrition
6
Kiwi Fruit – Benefits, Nutrition & Kiwi for Weight Loss

Kiwi fruit is not often considered a “superfood”, but in fact, it’s a fruit that is full of important vitamins and minerals and can have a very positive effect on your health. These brown fuzzy fruits have a sweet and slightly tangy taste with green flesh on the inside that lends a unique flavor and tropical zing.

Kiwi boasts a whole range of nutrients such as fiber, vitamin C, folate, copper, potassium, antioxidants, vitamin E, and vitamin K. The skin and seeds are edible, though many people choose to peel it off because of its fuzzy texture. 

Kiwis are a tough-growing fruit and are readily available throughout the year in supermarkets. They are grown in California from November to May and in New Zealand from June to October. 

The fruit also comes in 50 different varieties with flesh ranging from custard-like gold to bright pink, each with a varying flavor profile and use. 

Table of Contents:

  • Nutritional Value Of Kiwi Fruit
  • Kiwi Fruit Health Benefits
  • Kiwi and Weight Loss Benefits
  • Summary

Nutritional Value Of Kiwi Fruit

You may have heard that kiwi fruit is high in vitamin C, but besides that it has an incredible nutritional profile. This low calorie fruit (61 calories per 100g) can provide your RDA with many vital nutrients.

Here is the nutritional profile of 100g of raw kiwi fruit:

  • 61 calories
  • 0.5 g fat
  • 3 mg sodium
  • 15 g carbohydrates
  • 9 g sugar
  • 3g dietary fiber 
  • 1.1g protein

Vitamin C, also known as ascorbic acid is responsible for the growth and repair of body tissues as well as immune system support. In addition to vitamin C, kiwis contain a good amount of vitamin K.

Vitamin K is a fat soluble vitamin that regulates blood clotting, metabolism and blood calcium levels. Considering it’s a fruit, kiwi contains an impressive amount of vitamin K at 40mcg per 1 cup.

Copper is a nutrient that works with iron to form red blood cells, supports healthy bones, nerves and immune function and helps iron absorption.

Copper is a prevalent nutrient in kiwis and provides 14% of your recommended daily intake. Kiwis also contain reasonable amounts of folate, potassium and dietary fiber. 

9 Proven Health Benefits of Kiwi Fruit

Let’s get into why you should eat kiwi fruit and how it can impact your health:

1. Kiwi Fruit Prevents Blood Clotting

Kiwis were found to prevent blood clotting and manage blood pressure by reducing the amount of fat in the blood. It was found that this happened without negatively affecting blood cholesterol levels.

Aspirin is usually the recommended drug to prevent those from cardiovascular events. However, Aspirin can cause inflammation and ulcers in the GI tract. 

Studies show that consuming 2 to 3 kiwi fruits a day can replace a daily aspirin to help thin the blood and improve heart health over a period of time.

2. Kiwi Fruit Can Help Asthma

millets help prevent asthma

Asthma can be debilitating. Wheezing and breathlessness are some of the most common symptoms relating to this condition.

The presence of high amounts of vitamin C and antioxidants in kiwis can help control symptoms of asthma.

A study demonstrated that lung function was improved in those who consumed kiwi regularly. 

3. Kiwi Fruit Improves Digestion

Kiwi contains a good amount of dietary fibre making it useful for improving digestion. Apart from the fibre content, kiwi also contains an enzyme, actinic in which can effectively break down proteins in the gut.

After eating a large meal, it’s advised to eat a kiwi because it can help break down tough proteins from meat and fish that often can cause bloating.

Kiwis also have a mild laxative effect that can help a slow digestive system.  

4. Kiwi Fruit Helps Regulate Blood Pressure

suffer from high BP

Kiwis can help reduce high blood pressure and prevent diseases such as heart attack and stroke.

A study showed that those who ate 3 kiwis a day for 8 weeks had a reduction in their diastolic and systolic blood pressure.

Kiwis contain an antioxidant, lutein that may be the cause of its blood pressure regulating ability. Vitamin C in kiwis can also contribute to a reduction in blood pressure. 

5. Kiwi Fruit Supports Immune Function

Vitamin C is important for cellular function and protects cells from free radical damage in the body. It’s responsible for the growth and repair of tissues and provides support for the immune system.

The high concentration of vitamin C in kiwis can do wonders for the immune system.

At 103% of your recommended value of vitamin C per 1 cup, eating kiwis can effectively ward off infection, common cold, and flu when eaten regularly. 

6. Kiwi Fruit Reduces DNA Damage

Oxidative stress is the imbalance of free radicals and antioxidants in your body. This process can also cause strand breakage of DNA. This can lead to health problems, some of which can be hard to detect or treat. 

Kiwi fruit contains antioxidants that can reduce oxidative stress. A study that tested people’s cells by damaging them with peroxide, showed that those who supplemented with kiwi showed an improved ability of the DNA to repair itself after applying the peroxide. This means that kiwi might help prevent long-term cancers and lifestyle diseases such as colon cancer, which is closely linked to DNA damage. 

7. Kiwi Fruit Prevents Vision Loss

Kiwis can prevent macular degeneration and ultimately, vision loss. Kiwi contains zeaxanthin and lutein (or the “eye vitamin).

These two compounds perform the same function as antioxidants and help to form vitamin A, an essential nutrient for your eyes. They also absorb excess light that may damage our retinas and protect the eye from cataracts and other eye-related diseases. 

A healthy nervous system can have positive effects on your retina, which contains the highest concentration of nerves and is essentially the center of communication of the eye.

Kiwis also contain a good amount of copper, which is an essential nutrient that supports the nervous system and therefore supports the healthy functioning of the eyes.  

8. Kiwi Fruit Fights Inflammation

Bromelain is an enzyme found in kiwis, pineapple, and green papaya which can break down proteins and heal inflammation. Upon consuming the kiwi, bromelain is released into the bloodstream where it breaks down inflammatory complexes.

Kiwi has also shown to lower the inflammation relating to arthritis and prevent it from leading to other diseases such as heart disease and stroke.

High amounts of vitamin C can also curb inflammation by fighting against free radicals that can cause an inflammatory response in the body. Since Kiwis have a high concentration of vitamin C, it can promote the healing of inflammation when consumed regularly. 

9. Kiwi Fruit Improves Skin Health

Kiwi-skin-health

Collagen is an essential nutrient that supports the structure of the skin and strengthens bones.

Vitamin C in kiwi is a key component in the synthesization of collagen in the body. Eating kiwi can help support the structure of your skin and keep it hydrated and healthy.

Acne is an inflammation of the skin and can cause embarrassing pimples on the face and body. The anti-inflammatory properties and vitamin C in kiwis can be beneficial for those dealing with acne and can greatly reduce sebum production in pores.

Just apply kiwi extract mixed with aloe vera to your skin and leave overnight for best results.

Benefits of Kiwi Fruit for Weight Loss

Kiwis are among some of the best fruits to eat if you are looking to lose weight.

They have a high water content, are low in calories, and have a good amount of fiber. This makes them perfect for a snack or as part of a breakfast smoothie. 

The high amount of vitamin C in kiwis is the key to weight reduction. Vitamin C helps control blood pressure, manages cholesterol levels, supports gut health, and supports immune function.

It also plays an important role in metabolizing fats. These are all important factors when embarking on a weight loss journey.

Kiwis have a low GI, meaning the sugar contained in the fruit is released more slowly. Because of this, kiwis can also help regulate blood sugar levels, reducing uneven blood sugar spikes. Foods high in dietary fiber promote weight loss by increasing the feeling of being full and supporting the digestive tract.

Kiwis contain both insoluble fiber and soluble fiber. The insoluble fiber (contained in the seeds) provides bulk and encourages the movement of stool through the digestive system. Soluble fiber is a gel-like substance that traps bile acid and as well as reduces blood cholesterol levels. Both of these types of fiber help digestive system health and prevent overeating when on a diet. 

Kiwis contain actinidin, an antioxidant that breaks down proteins in the body. This antioxidant is a great ally when dieting because it can help a sluggish digestive system. It helps digest proteins and can help those who suffer from irritable bowel syndrome.

Conclusion

Kiwis are not only delicious to eat in fruit salads, smoothies, and as a snack, but they are also packed with vitamins, minerals, enzymes, antioxidants, and fiber. All of these nutrients are essential for our health and the optimal functioning of our bodies. Kiwis contain an extremely high amount of vitamin C when compared to an orange. Because of this, kiwis are effective for immune support, blood pressure regulation and they can even help diseases such as asthma and macular degeneration.

Kiwi also contains bromelain, a special enzyme that can fight inflammation and improve digestion in the body. Kiwi is low in calories, high in fiber, and contains protein digestive enzymes, and vitamin C, which means it can effectively promote weight loss. 

Eating 1 or 2 kiwis is a great idea if you want to improve your cardiovascular and digestive health. Incorporate kiwis into your diet through a daily smoothie or small snack and watch how it affects you in a positive way. 

Frequently Asked Questions (FAQs)

Q. Can we eat kiwi fruit daily?

A: Yes, you can have one kiwi every day. Kiwi is rich in antioxidants and Vitamin C which not only helps the functioning of the immune system but is also beneficial for bones and ligaments. 

Q. What happens if you eat kiwi daily?

A: Kiwis are rich in Vitamin C and dietary fibre that provide a variety of health benefits. This tart fruit can support heart health, digestive health and immunity. Kiwi is a healthy choice rich in vitamins and antioxidants. 

Q. Are kiwis good for skin?

A: Kiwifruit is great for the skin. It prevents degeneration of skin that happens due to overexposure to the sun. Kiwi is rich in vitamin E which helps perk up dull skin and brighten it. Its antioxidants help prevent the build-up of dead skin cells and spur on new cell generation making your face look younger and plumper.

Q. Can I eat kiwi at night?

A: Kiwis are rich in serotonin and antioxidants, both of which may improve sleep quality when eaten before bedtime.

Q. What is the best time to eat kiwi?

A: Kiwi is best consumed on an empty stomach in the morning. The nutrients provide you with the energy to go about with your day along with detoxifying your system.

Q. Is kiwi good for lips? 

A: Kiwi is known to help to soothe sore, dry lips and make them become smooth, supple and moisturized.

Q. Is kiwi good for hair growth?

A: Kiwi is rich in Vitamin E and C which help fight hair loss. Vitamin C provides nourishment to hair and strengthens the scalp. Kiwi contains minerals like phosphorus, zinc, and magnesium which accelerate hair growth by stimulating blood circulation. Further, it hydrates the hair, prevents premature greying and treats dandruff. 

Q. Can I eat kiwi with a cough?

A: Yes. Kiwi is rich in vitamin C which not only helps get rid of a cold or flu but is essential to preventing it in the first place. Vitamin C increases the production of antibodies and white blood cells, which help fight against infection.

Q. Can we eat kiwi in the morning empty stomach?

A: Kiwi is best consumed on an empty stomach in the morning. The nutrients provide you with the energy to go about with your day along with detoxifying your system.

Q. What has more vitamin C orange or kiwi?

A: Kiwi has twice the amount of vitamin c when compared to oranges. 

Q. Is kiwi good for blood pressure?

A:  Daily consumption of kiwi can reduce blood pressure in people with mildly elevated levels. Kiwis are rich in vitamin C and have bioactive properties, which may significantly improve blood pressure readings in people

Q. Do Kiwis burn belly fat?

A: The vitamin C present in Kiwis along with the edible acids burn fat faster than any alternative. Kiwi also helps with water retention which helps control appetite. Kiwi is known for its digestive properties which further support weight loss. 

Download Healthifyme APP
Previous Post

Calorie Counters for Metabolic Health: Tips to Eat

Next Post

Are Grapes Good for Weight Loss? Find Out.

Hiral Patel

Hiral Patel

According to Hiral, “Striving to be better than yesterday, is the key to achieving any goal that is ahead of you”. As a diet and lifestyle consultant, Hiral intends to help her clients inculcate habits such as healthy eating and regular exercise to improve their lifestyle holistically for a better tomorrow. She also aims to make her clients feel good from the inside-out and bring about a positive change to their overall life.

Related Posts

Foods rich in iron
Nutrition

Iron Rich Foods – 8 Foods to Add to Your Iron Diet

February 7, 2023
Green tea vs. Milk tea
Nutrition

Green Tea vs Milk Tea – Which is Healthier?

February 6, 2023
Garlic – Nutrition, Benefits & Recipes for Weight Loss
Nutrition

Garlic – Nutrition, Benefits & Recipes for Weight Loss

January 27, 2023

Comments 6

  1. Ankit soni says:
    1 month ago

    Can kivi regrow the hair which has gone???

    Reply
  2. Val says:
    4 months ago

    Is it best to eat kiwi with the skin on? If so, why?

    Reply
  3. SILAS KOECH says:
    6 months ago

    I understand that kiwifruit is the best

    Reply
  4. Bhasker VM says:
    11 months ago

    Thank you so much for the information on kiwi fruit.

    Reply
  5. Parinitha Bhargav says:
    2 years ago

    I love Kiwi fruit and after reading this post, I now adore Kiwi fruit. Thank you for the very informative post.

    Reply
  6. Geri Dattilo says:
    2 years ago

    Information is extremely helpful. Thank you

    Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




Popular Post

  • Height weight chart feature image

    Height Weight Chart – Ideal Weight for Men and Women

    0 shares
    Share 0 Tweet 0
  • Best Indian Diet Chart Plan for Weight Loss

    0 shares
    Share 0 Tweet 0
  • What is Normal Blood Sugar Range by Age?

    0 shares
    Share 0 Tweet 0
  • 7 Day GM Diet Plan for Weight Loss

    0 shares
    Share 0 Tweet 0
  • Black Coffee – Benefits, Nutrition and Side Effects

    0 shares
    Share 0 Tweet 0

Read by topic

  • Cholesterol
  • Diabetes
  • Diet
  • Featured
  • Fight Corona
  • General
  • Get Inspired
  • health
  • Healthify Talks
  • Hindi
  • Life
  • Metabolic Health
  • Nutrition
  • PCOS & PCOD
  • Recipe
  • Running
  • Success Stories
  • Swimming
  • Thyroid
  • Trends
  • Video
  • Web Stories
  • Weight Gain
  • Weight Loss
  • Workout
  • Workplace Wellness
  • Yoga
Blog – HealthifyMe




At the heart of HealthifyMe’s platform is the World’s First & largest Indian Calorie Tracker, which allows users to track their food, exercise and weight, easily via their smartphone or computer while continuously analyzing the user’s data and provide powerful insights that ensure that users stay within their calorie/nutrition budgets.

Contact us: +1 800-419-9501

Email: support@healthifyme.com





Categories

  • Weight Loss
  • Diet
  • Web Stories
  • Health

About

  • About HealthifyMe
  • Leadership Team
  • Careers
  • Privacy Policy
  • Contact Us

Discover

  • HealthifyPro
  • Diabetic Diet
  • Weight Loss Diet
  • Lose Weight Fast
  • BMI Calculator
  • BMR Calculator
  • Calorie Calculator
  • HealthifyMe Home
  • Android App
  • iOS App

© Copyright HealthifyMe 2021

No Result
View All Result
  • Diet
  • Weight Loss
  • Workout
  • Yoga
  • Success Stories
  • Consult with an Expert
  • Explore Coach Plan
  • HealthifySmart Diet Plan

© Copyright HealthifyMe 2022