About
Kiwi Health Benefits & Nutritional Facts. This fruit is native to China. and after the 20th century, it
turned out to be more
popular in Western countries. just because it has exceptional
health-related qualities present in it. so, that’s why it is gradually
bringing quiet attention
and gaining popularity in health-conscious societies as well.
Do you know! kiwi fruit is known by? – “Actinidia deliciosa”(sciencetific name).
In “China” this fruit is known by various names like Chinese gooseberry, China miracle fruit, monkey peaches, and mihoutao. It is also acknowledged globally as a superfood and a miracle fruit.
The taste of this fruit comes in two varieties- green one has a sweeter and tangy taste. The whole part of this fruit is edible like- skin, seed, and flesh. On the other hand, the yellow-gold one is tropically sweeter.
It is basically, a “Chinese gooseberry”, but its name changed later once kiwi fruit cultivation commercially started in New Zealand. Did you know? Its name comes from the New Zealand national bird name “kiwi”.
It is a rich source of phytochemicals and nutritional components present in it like- polyphenols,
amino acids, triterpenoids, saponins, carotenoids, vitamin C, flavonoids, anthraquinones, and coumarins, vitamins & minerals.
It has some medicinal properties like diuretic, microbial and promotes immunity.
It is also part of traditional Chinese medicine to treat several diseases like: – gastrointestinal, and skin diseases, and high levels of fat(lipid) in blood.
according to the statistics- the first commercial planting started in the early 20th century
in New Zealand.
Kiwi Health Benefits & Nutritional Facts.
Top 10 kiwi fruit production countries around the globe according to (FAOSTAT 2020).
1. China (more than half of world Total) – 50.60%
2. New Zealand – 14.18%
3. Italy – 11.83%
4. Greece – 6.98%
5. Iran – 6.57%
6. Chile – 3.61%
7. Turkey – 1.67%
8. France – 1.13%
9. Portugal – 1.04%
10. USA – 0.82%
Diverse uses of kiwi fruit: All major parts of this kiwi fruit. that is also used globally as a traditional medicine to treat various diseases. Those Kiwi parts are: –
- root – A few pieces of research which was done on rats indicate that it has a good anti-tumor quality.
- seed – it has a slight amount of omega-3 fats, proteins, and fiber in it.
- peel – it contains three times more antioxidants than the inner part of the kiwi fruit. And full of vitamins & minerals too.
- stem – stem is also used in traditional types of treatment for various diseases.
Nutritional value of green kiwi fruit(100g) (genus Actinidia).
| Energy | 61kcal(61kJ) |
| water | 83.1gm |
| protein | 1.14gm |
| fiber | 3gm |
| fruit sugar(total) | 8.99g |
| calcium | 34 mg |
| iron | 0.31mg |
| Vit-C | 92.7mg |
| Magnesium | 17 mg |
| Phosphorus | 34 mg |
| Zinc | .14 mg |
| B-1 | 0.027 mg |
| B-2 | 0.025 mg |
| B-3 | 0.341 mg |
| B-5 | 0.183 mg |
| B-6 | 0.063 mg |
| B-9 | 25 ug |
| B-12 | 0 ug |
| Vit-A, IU | 87 IU |
| Vit-E | 1.46 mg |
| Vit-K | 40.3 ug |
| Choline | 7.8 mg |
| Manganese | 0.098 mg |
| Selenium | 0.2 ug |
| Copper | 0.13 mg |
| Potassium | 312 mg |
| Sodium | 3 mg |
| Betaine | 0.5 mg |
| Fat | 0.52 gm |
| Carbohydrates | 14.7 gm |
How it looks like, The appearance of this fruit looks like oval or egg-shaped or long cylindrical type. The outer layer of the skin or peel of this fruit is come with brown in color and the skin hair of this fruit is usually yellowish brown. The inside portion (core part) of this fruit flesh comes up in two variants first one is green in color and another one is available in yellowish color.
This fruit is easily available nowadays all around the year. in the various fruit markets due to the global harvesting reasons in every single part of the world. Usually, the peak season of this kiwi fruit in the northern hemisphere is around Oct to May, and on the other hand in the southern hemisphere region, it’s cultivation time is between March to Aug.
Top 8 Health benefits of kiwi fruit
Vast Source of Antioxidants
Kiwi provides you with a wide range of antioxidants in good amounts like zeaxanthin, lutein, polyphenols, and many more. That Helps to reduce “oxidative stress” in the human body. Also gives a strong shield against DNA damage due to occour via any reason in a human body.
Good for your digestion
A good source of fiber present in it. That helps in assisting your digestive system to keep them in a healthy state. It has some laxative qualities too, that aids in keeping at bay such condition like- “constipation”. kiwi fruit is just like a blessing for your gut health. It acts as a “Natural probiotic” that helps to increase good bacteria in your gut. That also helps to smooth your bowel movement. In addition, a natural “proteolytic enzyme” like (actinidine) is present in it which helps in the breakdown of protein in the digestive tract that helps to improve gut health.
Iron deficiency
Ample amount of various blood improvement elements present in it just as: ascorbic acid, carotenoids, iron, and citric acid. Which helps to improve the blood quality & quantity as well. According to some researches, this fruit is vastly supportive in eradicating iron deficiency in the human body. Some studies also suggest that you consume gold kiwi fruit along with iron-rich meals which helps in improving your iron status in your body.
Aids in prevention against Cancer
An immense source of anti-oxidants present in it comparatively than any other fruit that acts as an anti-cancer agent for the human body. In addition, it is very helpful in preventing against the cancer cell growth. A decent amount of “fiber” is present in it, which surely helps out in preventing “colon cancer”.
Healthy Skin
It is a rich source of Vit-C & Vit-K that help in preventing you from the harmful or damages caused by various outside factors just as: pollution, UV radiation & dust. Daily consumption of kiwi fruit through your daily diet in any form assures you offer healthy and shining skin.
Boost immunity
It helps to boost your overall immunity resistance power because it presents vital key role ingredients like vitamin C, copper, vit-k, folate, potassium, and antioxidants. According to a few studies which shows that the antioxidant level present in this fruit is higher than any other fruit just as pear, grapes, and apples.
Good for your heart health
A good source of antioxidants presents in it helpful in maintaining good cardiovascular health. A group study suggests that you include 3 no. of kiwi fruit for 8 weeks in your daily diet which is helpful to lower your blood pressure level [1]. It might have such potential to Reduce the symptoms of Platelet aggregation in male smokers. emphasized Daily eating of kiwi fruit through your daily diet can minimize the risk of cardiovascular & stroke-related diseases[1].
Support eye health
Age-related blindness & loss of eyesight can be prevented by this fruit. Try to add in your daily diet adequete amount of some kiwi fruit. It is a good source of “lutein”. Lutein is a carotenoid generally a pigment found in plants. like- green vegies & orange shade food.
→[Also Read- Lychee Health Benefits & Side Effects]
“Kiwi fruit” that should be avoided by some people mentioned below
- Those who have allergies to this fruit should avoid it.
- Some people have such rare allergies, that they might develop pancreatic swollen symptoms.
- Pregnant women should have to consult with their doctor before consuming.
- There is no such adverse effect noticed or observed yet in taking combination with any kind of drugs but it is better to take advice from your physician if you are already been taking any medications.
Kiwi Health Benefits & Nutritional Facts.
How to consume
- You can drink it by making fresh juices.
- Also used as Jam, dessert, jellies, nectar, and salad.
- Kiwi juice is also used in many cultures for the preparation of food.
- You can similarly try out “Dried Kiwis”.
- Use in salsa recipes and make your own smoothie recipe as well.
- As a natural Probiotic and beauty products.
Conclusion
Kiwi is a good choice for those individuals who want to lead their lives free off diseases.
Now these days scientific health-related data comes out so fast. And easily available to the public that is associated with this amazing “kiwi fruit”. Automatically, the demand for this fruit is increasing day by day in global markets as well.
There are many different uses of this fruit making it more “versatile” in several ways and helping to make every person’s day-to-day life more easier in various healthy means.
Regular consumption of this fruit has already been revealed in many studies to reduce various incidences of illness.
Along with this, it is loaded with essential (vitamins, minerals & antioxidants). And, now these days it is more popular among health-conscious people.