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- Excellent source of beneficial plant compounds
- May benefit heart health
- Benefit digestive health
- Excellent source of vitamin C
- Boost immune system
- Improve skin health
- Lowering blood pressure levels
Excellent source of beneficial plant compounds
Kiwis are a rich source of plant chemicals that have antioxidant and anti-inflammatory properties in the body, in addition to containing the antioxidant minerals vitamin C and vitamin E. For example, kiwis contain carotenoids, which have health-promoting properties. These compounds include:
- Lutein
- Zeaxanthin
- Beta carotene
Carotenoids-rich diets may help protect against some health issues, including heart disease, according to research. A meta-analysis of 69 studies discovered that higher dietary intake and blood concentrations of carotenoids, vitamin C, and vitamin E were linked to a lower risk of heart disease, total cancer, and death from any cause. All of these nutrients are abundant in kiwis. Furthermore, research on nearly 17,000 people indicated that those with diets high in total carotenoids had a decreased likelihood of depressive symptoms. Kiwis also contain polyphenol chemicals that have anti-inflammatory properties in the stomach and throughout the body, such as caffeic acid and chlorogenic acid.
Excellent source of beneficial plant compounds
May benefit heart health
A diet high in vegetables and fruits, such as kiwis, is an excellent method to maintain heart health. According to research, eating kiwis, in particular, may help lower heart disease risk factors such as high blood pressure. In one research, 118 patients with high normal blood pressure or stage one high blood pressure were given either kiwis or apples to consume.
Those who had three kiwis per day for eight weeks had lower blood pressure at the conclusion of the intervention than those who consumed one apple per day. In a 2012 research, 102 men who smoked were given three kiwis each day for eight weeks. When compared to a control group, those who did this had lower blood pressure and platelet aggregation, or the clumping together of platelets in the blood. Because platelets may adhere to blood vessel walls and create plaques, platelet hyperactivity may raise the risk of heart disease. When this occurs, it is referred to as atherosclerosis. People who smoke are more likely to develop plaque, thus eating kiwis may help prevent platelet formation and lower the risk of atherosclerosis.
May benefit heart health
Benefit digestive health
Kiwis have both soluble and insoluble fiber. According to research, kiwis contain roughly one-third soluble fiber and two-thirds insoluble fiber. Kiwis’ soluble fiber may assist blood sugar balance and heart health, as well as maintain healthy gut bacteria, while the fruit’s insoluble fiber may help keep bowel motions regular. Kiwi fiber may hold more water and swell more than other forms of fiber, such as apple fiber and wheat bran, making it an excellent choice for increasing stool consistency and minimizing the time it takes for meals to pass through your digestive system.
Because of these properties, kiwis may be a suitable option for persons who suffer from constipation. In fact, a study of 79 persons with chronic constipation discovered that consuming two kiwis each day for four weeks improved stool consistency and frequency while decreasing straining during bowel movements. Furthermore, as compared to psyllium husk or prunes, subjects were more satisfied with the kiwi therapy. Out of the three therapies, the kiwi therapy had the lowest risk of unfavorable side effects.
Benefits digestive health
Excellent source of vitamin C
Kiwis are extremely abundant in vitamin C, a substance that helps protect your cells from oxidative damage and performs several other vital functions in the body. According to research, eating kiwi can help you achieve ideal blood levels of vitamin C. A 2012 research of 15 men with low vitamin C levels found that eating one kiwi per day for six weeks was adequate to achieve “healthy” vitamin C levels while eating two kiwis per day resulted in vitamin C saturation or the highest vitamin C levels that can be achieved.
Other previous research has shown that eating kiwis on a regular basis is useful for raising vitamin C levels in the body. Furthermore, previous research indicates that the bioavailability of vitamin C present in kiwis is the same as that of vitamin C supplements, making kiwis a good alternative to supplement pills. It is crucial for the immune function to maintain appropriate vitamin C levels. In fact, eating two kiwis every day for four weeks boosted vitamin C levels and enhanced the activity of immune cells called neutrophils in young men with low vitamin C levels. Neutrophils are white blood cells that aid in the defense against pathogens and illness.
Excellent source of vitamin C
Boost immune system
Kiwis are highly high in Vitamin C, with a 100g serving providing more than 150 percent of your daily need. While taking too much of any vitamin is not always a good idea, Vitamin C is water-soluble and does not harm the body because excess is excreted in the urine. A high vitamin C consumption is required for your immune system to work well, allowing it to proactively eliminate threats to your health. Kiwis also contain a plethora of additional anti-oxidants that work in tandem with Vitamin C to protect the body from damage.
Kiwi is also high in vitamin C, which aids in the elimination of free radicals and is crucial in enhancing the power of your immune system. This antioxidant can help with the normal functioning of different cellular activities in the body.
Boost immune system
Improve skin health
The kiwifruit peel, or “skin”, contains more of these nutrients than the soft, sweet core. Fortunately, the skin is edible, so try eating it the next time you eat a kiwifruit to obtain the maximum nutrients. However, keep in mind that most research on these benefits has focused on high-dose supplementation of the minerals contained in kiwifruit, rather than eating the fruit itself. And, while kiwi includes several nutrients with potential skin health advantages, no evidence supports the notion that eating a lot of kiwis would result in better skin. Rather, eating a diet rich in nutrient-dense foods like fruits, vegetables, and seafood may be a healthier, more practical, and more fun way to improve your skin health via food.
When you think of kiwi, you might imagine a kiwi slice eye treatment or a crushed fruit face mask. To minimize puffiness and dark circles, some individuals employ kiwi eye masks, which are slices of fruit applied over the eyelids. However, the majority of support for skin care regimens such as these comes solely from word of mouth. There is minimal scientific proof that putting kiwi straight to your face or skin improves your skin’s health.
Improve skin health
Lowering blood pressure levels
Kiwi is useful for high blood pressure since it includes minerals that have been shown in scientific research to reduce blood pressure. Potassium, Vitamin C, folate, and fiber are among them. According to a new study, eating kiwi on a daily basis lowers blood pressure more than eating an apple. The presence of potassium minerals in kiwi fruit can aid in blood pressure reduction. And sodium, a mineral found in salt, has the effect of narrowing your blood vessels, and raising your blood pressure.
Because most of the food people eat has an acceptable quantity of salt, it’s necessary to consume potassium-rich foods like kiwi. Potassium in the proper dosage produces a dilating impact on your blood vessel walls and counteracts the effects of sodium, resulting in lower blood pressure levels.
Lowering blood pressure levels
