Kiwi is a fruit that is full of numerous health benefits. The vibrant green-colored slice of fruit can be described as an amazing fruit. The consumption of kiwi can help improve your digestion and helps control blood pressure. Kiwi protects DNA damage, and also boosts immune and strength. Check out the kiwi fruit’s benefits to lose weight and better digestion.
Nutritional Value of Kiwi:
| Nutritional Components | Value |
| Energy | 61 kcal |
| Protein | 1.14 g |
| Total lipid (fat) | 0.52 g |
| Calcium | 34 mg |
| Iron | 0.31 mg |
| Magnesium | 17 mg |
| Phosphorus | 34 mg |
| Potassium | 312 mg |
| Sodium | 3 mg |
| Zinc | 0.14 mg |
| Copper | 0.13 mg |
| Vitamin A | 4 µg |
| Carotene | 52 µg |
| Vitamin E | 1.46 mg |
| Lutein + Zeaxanthin | 122 µg |
| Folate, food | 25 µg |
| Choline | 7.8 mg |
| Betaine | 0.5 mg |
| Vitamin E | 0.03 mg |
| Tocotrienol | 0.1 mg |
| Vitamin K | 40.3 µg |
| Vitamin C | 92.7 mg |
| Thiamin | 0.027 mg |
| Riboflavin | 0.025 mg |
| Vitamin B3 | 0.341 mg |
| Vitamin B5 | 0.183 mg |
| Vitamin B6 | 0.063 mg |
| Folate, total | 25 µg |
| Manganese | 0.098 mg |
| Selenium | 0.2 µg |
| Carbohydrate | 14.7 g |
| Total Dietary Fibre | 3 g |
| Total Sugars | 8.99 g |
| Sucrose | 0.15 g |
| Glucose | 4.11 g |
| Fructose | 4.35 g |
| Maltose | 0.19 g |
| Galactose | 0.17 g |
| Fatty acids, total saturated | 0.029 g |
| Fatty acids, total monounsaturated | 0.047 g |
| Fatty acids, total polyunsaturated | 0.287 g |
| Tryptophan | 0.015 g |
| Threonine | 0.047 g |
| Isoleucine | 0.051 g |
| Leucine | 0.066 g |
| Lysine | 0.061 g |
| Methionine | 0.024 g |
| Serine | 0.053 g |
| Glutamic acid | 0.184 g |
| Proline | 0.044 g |
| Glycine | 0.06 g |
| Phenylalanine | 0.044 g |
| Valine | 0.057 g |
| Cystine | 0.031 g |
| Tyrosine | 0.034 g |
| Alanine | 0.053 g |
| Aspartic acid | 0.126 g |
| Arginine | 0.081 g |
| Histidine | 0.027 g3 |
11 health benefits and side effects of eating kiwi
- Kiwi fruit benefits heart pain
The potassium content of the kiwis promotes heart health. The increase in potassium intake and the reduction in sodium can help to prevent cardiovascular diseases. Potassium is believed to assist in the blood thinning and removal of clots.
Kiwi fruit contains an antioxidant polyphenol known as quercetin, which helps to lower the risk of heart disease.
- Kiwi fruit is good for lowering blood pressure
Due to the high levels of potassium, the kiwifruit aid in reducing blood pressure.
- Kiwi fruit good for digestion
Kiwi aids in nourishing the digestion by acting as a prebiotic. Raw kiwi contains a protein dissolving enzyme called actinidain that aids in digestion, as does the papain found in papaya.
- Kiwi Provides protection against DNA damage
A study carried out by Collins, Horska, Hotten revealed that Kiwi fruit is a unique blend of antioxidants that assists in protecting cells’ DNA from damage from oxidative. The phytonutrients and flavonoids in this fruit help with DNA protection.
- Gold Kiwi fruit is beneficial in weight loss
Kiwi has an extremely low glycemic index as well as high levels of fiber, which suggests that it blocks the body from responding to fat storage.
- Kiwi assists in clearing out toxic substances
The fiber content in the Kiwi fruit aids in binding and eliminate waste products from our intestinal tract.
- Kiwi aids in fighting heart disease
Consuming kiwis can help reduce the possibility of blood clotting. Additionally, it helps reduce triglycerides by 15 % because it has anti-clotting properties.
- Kiwi offers a protection for Macular degeneration
Kiwi fruit is rich in concentration of lutein and Zeaxanthin which are both natural chemicals that exist in our eyes. This helps prevent eye problems. Kiwi also has Vitamin A and Vitamin A, which are good for the health of your eyes.
- Kiwi aids in maintaining the balance of alkaline
Kiwi is regarded as the fruit with the highest alkaline content which means it is an abundance of minerals that can be used to take over the excess of acidic food.
- Kiwi aids in fighting cancer
Kiwi is a great food source for Vitamin C which benefits us by fighting free radicals that harm our cells , and could cause skin cancer. It also helps prevent colon cancer. The flesh of the fruit is a source of insoluble fiber that aids in the development of good bacteria in the colon. This reduces the risk of colon cancer.
- Benefits of the health benefits of kiwi fruit for those with diabetes
The glycemic value of kiwi fruit is very low, that prevents an immediate rise of blood sugar. Kiwi also has inositol an enzyme that assists in maintain blood sugar levels within control.
- Kiwi to maintain bone health and repair
Kiwi fruit is rich in Vitamin K and calcium that are vital to bone health. They also aid in reducing bone fractures and combat osteoporosis.