BENEFITS OF KIWI FRUIT
By: Ayesha Gulbaz
Tags: Health, Kiwi Fruit, Nutritional, Nutrition, Health Foods

Kiwi fruit which was previously known as Chinese gooseberry is of high nutrition value. Some of its beneficial effects are as follows:

Boost Immune System:

Vitamin C helps in various immune functions such as phagocytosis, which leads to killing of foreign microbial agents. Kiwi fruit helps to boost our immune system. It improves both innate and adaptive immunity. It reduces risk of cold, flue and upper respiratory tract infections.

Fulfills Vitamin C requirement:

Kiwi fruit contains 107% DV vitamin C. This quantity is enough for a whole day. Moreover, according to scientist kiwi fruit is more beneficial than the supplements of vitamin C alone.

Helps in proper functioning of RBCs:

Vitamin C plays an important role in the formation of haemoglobulin, the oxygen carrying protein in RBCs.

Reduces blood pressure:

It contains 5% DV potassium and 3% DV magnesium. They counteract the effects of sodium so play their roles in electrolyte balance. Therefore, kiwi as a component of daily diet regulates blood fluids and reduces blood pressure.

Normalizes bowel movement:

Kiwi fruit increases gastric emptying rate. It contains 8% DV of dietary fiber. Dietary fiber plays an important role in maintaining the normal bowel movement and hence, is recommended to relieve constipation.

Protein digestion

Kiwi is proved to help in the digestion of protein.

Reduces the risk of heart diseases:

Kiwi fruit greatly reduces cholesterol level which in turn reduces risk of heart diseases. Kiwi fruit has an anti-clotting action. Eating 2–3 kiwis a day reduce the potential of blood clotting by 18%.

Helps in muscle contraction:

Its 5% DV potassium and 2% DV calcium, aids in the contraction of skeletal muscles which reduces the chances of spasms and contractures.

Protects skin:

It contains 5% DV vitamin E which protects the skin against UV damage. It contains antioxidants that keeps the skin healthy.

Makes the bones stronger:

Various nutrients present in kiwi fruit e.g., calcium and vitamin K play important roles in bone metabolism and hence making the bones stronger.

Protects against diabetes:

The magnesium and calcium content protects and fights against diabetes. Magnesium reduces insulin resistance.

Helps prevent migraines:

Its magnesium content is also proved to be efficient in preventing migraines.

Reduces Depression:

Magnesium fights against depression. Kiwi fruit contains a high content of magnesium thus helping to fight against depression.

Promote eye health:

It contains both vitamin A and E. Vitamin E promotes overall eye health and vitamin A protects the eyes against night blindness. Vision loss is related to the muscular degeneration. Kiwi fruit strengthens muscles and hence improves vision. Lutein and Zeaxanthin, also present in Kiwi, are the structural components of eye.

Protects against cancer:

The antioxidants present in kiwi protects DNA from damage by oxidants. Hence, they protect the body against carcinogens.

Kiwis are highly nutritious. They have a higher nutrition value than oranges, strawberries, blueberries and even apples. Despite its great nutrition value and various health benefits, kiwi is not consumed much. It comprises only 0.2% of global fruit bowl.