NUTRITION

What Are The Health Benefits Of Kiwi Fruit?

The kiwi fruit is a good example as it is both tasty and extremely nutritious.

The kiwi fruit is commonly known for its vitamin C and fibre content.

Consult a dietician to get proper advice on whether you can consume the fruit.

B
Bajaj Finserv Health
November 17th, 2020
6 mins read

While it is no surprise that consuming fruit is healthy for you, there are certain fruits that work especially well in this regard. The kiwi fruit is a good example as it is both tasty and extremely nutritious. Among the many kiwi benefits are that it works particularly well for those looking to lose weight. It comes with added benefits of water, fibre, and vitamin C content leading the charts. What’s more, kiwi fruit is loaded with minerals and enzymes that help ensure the optimal function of various parts of the body.

Despite the list of kiwi fruit benefits, it isn’t considered a typical superfood. Overconsumption can lead to health risks, and there are few vitamins in the kiwi fruit that may not be suitable for all. It is important to be thoroughly informed about both the positive and negative effects of consuming it. Equip yourself with the best knowledge and add the fruit to your diet smartly!

Kiwi nutrition chart

The kiwi fruit is commonly known for its vitamin C and fibre content. Eating it with the skin can triple your fibre intake. This is good for digestion and for overall gut health. Besides this, kiwi also has other nutrients that easily contribute to your daily recommended dietary allowance (RDA) amounts.

Here is a list, as per Medical News Today, of the nutrient content in a typical kiwi fruit of 69g.

  • Energy (calories): 42.1
  • Carbohydrates (g): 10.1; inclusive of Sugar (g): 6.2
  • Calcium (mg): 23.5
  • Magnesium (mg): 11.7
  • Vitamin C (mg): 64
  • Vitamin E (mg) : 1.0
  • Vitamin K (mcg): 27.8
  • Fibre (g): 2.1
  • Phosphorus (m): 23.5
  • Potassium (mg): 215
  • Copper (mcg): 90
  • Folate (mcg): 17.2
  • Beta carotene (mcg): 35.9
  • Lutein & zeaxanthin (mcg): 84.2

Health benefits

You will notice that kiwi is not only packed with nutrients but also has them in a healthy concentration. As a result, kiwi fruit has many health benefits ranging from anti-cancer properties to aiding weight loss. For a better understanding, here are some of the salient kiwi fruit benefits:

Blood pressure

The body relies on potassium, fibre, and antioxidants when it comes to maintaining and regulating blood pressure. One kiwi contains around 5% of an adult’s daily potassium requirement. Potassium is known to relax blood vessels and keep pressure in check. It is also found that kiwis reduce the triglycerides in the body, which is beneficial for heart health.

Vision

Kiwis are rich in zeaxanthin and lutein, both of which are important for protecting the body against macular degeneration. A study found that 3 servings of fruit a day can reduce macular degeneration by 36%.

Blood clotting

Kiwis have an adequate amount of vitamin K, which plays an important role in blood clotting. It was found that kiwis reduce the risk of blood clotting and regulate blood pressure, especially when consumed twice or thrice daily. It reduces the fat in the blood without adversely impacting cholesterol levels.

Immune system

It is a well-known fact that vitamin C is a key nutrient that provides support to the immune system. It helps regenerate and build tissues, protects cells, and has a role in optimal cellular function. Kiwis are a rich source of vitamin C and can keep common sicknesses at bay.

Weight

Fruits generally play an important role in weight loss due to their calorie-efficient nutritional value, but very few compare to the kiwi fruit. It is high in water, low in calories, and has a ton of soluble and insoluble fibre. To add to that, the vitamin C content alongside these other nutrients helps metabolise fats too! It also has actinidin, an antioxidant that helps digest protein and deals with conditions like irritable bowel syndrome.

Kiwi in your diet

Taking all the benefits into account, it is definitely a smart idea to add kiwi fruit to your intake. You can either choose to consume it raw or add it as a component in other recipes.

Here are a few healthy ways to incorporate the kiwi fruit into your diet.

  • Kiwi smoothie: Mixing it in with a green smoothie is a great way to add sweetness to your drink.
  • Kiwi dehydrated chips: Great as a heart-healthy sweet snack.
  • Kiwi fruit drink: As a juice or even as a complementing piece of fruit in your favorite mocktail.
  • Kiwi in salads: This can be used as a base for numerous salads.

Kiwi consumption health risks

There are instances in which the fruit can interfere with medication or cause a problem in some people. For instance, those with kidney problems will not respond well to the high potassium in a kiwi and this can cause severe complications. Due to the vitamin K content, it is unsuitable for those who are on blood thinners as it counteracts the effects. Kiwi can also be an allergen to some and can cause rashes, hives, or swelling. In severe cases, it can also cause anaphylaxis, a life-threatening complication.

Maintaining Balance

Like with all food, balance is key and this is especially true for the kiwi. Consult a dietician to get proper advice on whether you can consume the fruit. Thankfully, with the healthcare platform provided by Bajaj Finserv Health, availing of the services of such a healthcare specialist is now hassle-free.

Equipped with a suite of telemedicine features, the platform allows you to take full advantage of remote healthcare services. You can find the best specialists around you, book appointments at their clinics online, and even consult with them via video. This works especially well as dieticians can tend to your medical needs remotely without any compromises. What’s more, with the Health Vault feature, you can track your vitals and maintain digital patient records. Such information is extremely valuable for both creating the ideal diet plan and optimising it for results. Secure your future by prioritising your health!

Please note that this article is solely meant for informational purposes and Bajaj Finserv Health Limited (“BFHL”) does not shoulder any responsibility of the views/advice/information expressed/given by the writer/reviewer/originator. This article should not be considered as a substitute for any medical advice, diagnosis or treatment. Always consult with your trusted physician/qualified healthcare professional to evaluate your medical condition. The above article has been reviewed by a qualified doctor and BFHL is not responsible for any damages for any information or services provided by any third party.

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