Kiwi fruit is also called Chinese gooseberry, and is oval in shape, which is the size of a large hen’s egg. With a fibrous, dull brownish green skin, its insides are bright green or golden, with rows of tiny, black, edible seeds. The soft texture of the fruit possesses a unique flavor, which is not found in any other fruits. Kiwi fruit grows on a kiwi tree, which is a woody, climbing shrub, which could reach a height of about 30 feet. Kiwi fruit is grown commercially in several countries across the world, chief among them being Greece, Chile, France, Italy, and New Zealand.
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History of kiwi fruit
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Native to north-central and eastern China, kiwi fruit cultivation spread from China to New Zealand in the early 20th century. Even though kiwi fruit is the national fruit of China, it’s not a major kiwi fruit producer. It was during World War II that kiwi fruit was popularized by American servicemen who were stationed in New Zealand. It was them who exported it to California, using the names Chinese gooseberry and melonette.
Nutritional facts about kiwi fruit
Kiwi fruit contains numerous health benefits, which makes it an amazing fruit to consume regularly. Kiwi fruit is one of the most nutritious vitamin C foods there is. Plus, it possesses several phytonutrients which are highly beneficial, along with vitamins and minerals that make it a nutrient-dense fruit, with a list of health benefits.
100g of raw, green kiwi fruit provides about 61kcal of energy, along with:
- 6g of carbohydrates
- 9g of natural sugars
- 3g of dietary fiber
- 5g of fat
- 1g of protein
- Vitamin C – 112% of daily value
- Vitamin K – 38% of daily value
- Vitamin E – 10% of daily value
- Folate – 6% of daily value
- Vitamin B6 – 5% of daily value
- Vitamin B5 – 4% of daily value
- Vitamin B3 – 2% of daily value
- Vitamin B2 – 2% of daily value
- Vitamin B1 – 2% of daily value
- Choline – 2% of daily value
- Potassium – 7% of daily value
- Phosphorus – 5% of daily value
- Manganese – 5% of daily value
- Magnesium – 5% of daily value
- Calcium – 3% of daily value
- Iron – 2% of daily value
- Zinc – 1% of daily value
Health benefits of kiwi fruit
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Kiwi fruit is packed full of antioxidants, and is low in calories, high in energy, which makes it an ideal fruit to consume when you’re trying to lose weight. Kiwi fruit is packed with potassium, which promotes heart health, and it’s also known to lower symptoms of upper respiratory and digestive illnesses.
Apart from these, kiwi fruit contains nutrients that aid bone growth and maintenance, promote eye health, and helps you sleep better. Let’s take a closer look at the numerous health benefits of kiwi fruit.
1. Kiwi fruit is a rich source of vitamins C and E.
Kiwi fruit is a superfood because it is a high-antioxidant food, which is essential to fight against free radicals and the damage they cause on cells. Consuming kiwi fruit regularly helps lower the oxidative stress and damage in the body, which are thanks to the high levels of vitamin C present in the fruit. Additionally, vitamin E that kiwi fruit contains is fat-free and is vital in reducing cholesterol and fighting free radicals. Apart from natural antioxidants vitamin C and E, kiwi fruit also contains high levels of polyphenols, that boost the immune system.
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2. Kiwi fruit helps improve respiratory health.
Especially upper respiratory health. Fruits that are rich in vitamin C have been successfully used to treat numerous respiratory illnesses. In fact, kiwi fruit has been beneficial for patients suffering from asthma and other respiratory illnesses and infections. Additionally, wheezing, sore throat, and head congestion are also relieved by consuming foods rich in vitamin C, like kiwi fruit.
3. Kiwi fruit helps in digestion.
Kiwi fruit can be very helpful in treating bowel and digestive disorders, especially so for irritable bowel syndrome. Kiwi fruit contains antioxidants and dietary fiber that help ease the movement of stools in the digestive tract, and thereby helping improve the overall bowel function and digestive system.
4. Kiwi fruit reverses aging and improves skin health.
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Collagen is an essential protein, a building block that maintains skin, bones, tendons, and muscles. As you age, it breaks down, and is dependent on vitamin C to get replenished. As mentioned previously, kiwi fruit is a rich source of vitamin C, and therefore helps keep up collagen synthesis in the body. Also, kiwi fruit contains a carotenoid and antioxidant called lutein, which is super beneficial for your skin, because it protects it from harmful UV light.
5. Kiwi fruit promotes eye health and prevents eye disease.
Lutein, the antioxidant found in kiwi fruit, is not only beneficial for your skin, but for your eyes as well. It’s a phytochemical as well, which can prevent many eye diseases, including macular degeneration, which is age-related. Not only does lutein protect your skin from UV damage, it also protects your eyes from the same harmful rays.
6. Kiwi fruit improves cardiovascular system.
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Kiwi fruit is a super beneficial fruit that promotes heart health, along with reducing the risk of stroke, cardiovascular diseases, and blood clots. Also, kiwi fruit contains potassium, which helps reduce blood pressure, and helps relax the blood vessels throughout the body. The dietary fiber found in kiwi fruit promotes heart health, and along with vitamin K, it helps prevent calcium buildup in the arteries, which thereby lower the risk of heart attacks. Additionally, kiwi fruit also contains vitamin E, omega 3 fatty acids, and magnesium, all of which are essential for promoting a health cardiovascular system.
7. Kiwi fruit helps with sleep problems.
Kiwi fruit contains serotonin, which aids in promoting sleep. The serotonin found in kiwi fruit has been shown to increase sleep time, while also boosting the quality of sleep too.
8. Kiwi fruit has anti-cancer effects.
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Kiwi fruit and its roots have been known to possess inhibitory effects on cancer cells in liver, lung, and colon cancers, thanks to the polysaccharide content in it. Also, kiwi fruit has been shown to be anti-tumor, while also lowering cancer cells significantly.
9. Kiwi fruit is anti-bacterial and anti-fungal.
Kiwi fruit contains both anti-bacterial and anti-fungal properties, which help prevent and fight off bacterial and fungal infections in the body. Also, the seeds of the kiwi fruit are known to possess antibiotic activity too. These amazing properties are all thanks to the high levels of antioxidants present in the kiwi fruit.
10. Kiwi fruit helps repair and maintain healthy bones.
Kiwi fruit contains significant amounts of vitamin K, which are more than just for the health of the arteries. In fact, calcium cannot make bones without vitamin K. That’s why vitamin K deficiency is so problematic. To improve bone health, a diet rich in vitamin K is recommended, and also to lower the risk of bone-related injuries and bone diseases like osteoporosis.
11. Kiwi fruit is a good source of folate.
Folate is an essential vitamin which is highly beneficial for pregnant women, because it aids in the development of the fetus, while also making it healthy. Additionally, folate is considered good for growing children too.
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12. Kiwi fruit aids in weight loss.
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Kiwi fruit is a low-sugar, high-fiber fruit, which helps lower the insulin rush in the body, thereby aiding in weight loss. If you don’t crave sugar, you won’t eat high-sugar junk foods.
13. Kiwi fruit creates alkaline balance.
Kiwi fruit is rich in minerals that replace the excess of acidic foods you consume. A well-balanced pH levels in the body promotes healthy, younger-looking skin, deeper sleep, fewer occurrences of cold, plenty of energy, and lowered osteoporosis.
These are all the health benefits of kiwi fruit, that you probably had no idea about. Now that you do, don’t forget to put a bunch of kiwi fruit in your grocery basket!
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