11 Health Benefits of Eating Kiwi and Side Effects
Know Your Fruit - Kiwi Fruit
Kiwifruit is a soft, green and juicy fit to be eaten fruit. It also called of Chinese Gooseberry and is famous fruit in the global. The fruit is surprisingly easy to grow and it is easy to discover in most developed countries. Kiwifruit is slightly sour, however ordinarily sweet, and their green flesh and black seeds are encased in an olive-coloured furry skin. Kiwis are rich in vitamin C. Considerably; one small kiwi fruit contain more than the daily RDA need.
Kiwi Fruit Nutrition
Dietary information per Kiwi-
Calories - 46.4 kcal
Carbohydrate - 11.1 g
Fiber - 2.3 g
Sugar - 6.8 g
Fat - 0.4 g
Protein - 0.9 g
Vitamin C - 117% RDA
Vitamin K - 38% RDA
Potassium - 7% RDA
Vitamin E - 6% RDA
Copper - 4% RDA
Health Benefits of Eating Kiwi Fruit
1. It Contains Enzymes that Break Down Proteins
Meeting your daily protein need is tough itself, however it becomes more difficult when that protein cannot be properly break down into amino acids for absorption. There are just a few naturally occurring protease enzymes (enzymes which break down proteins), and occur in foods like papaya and pineapples. The energetic protease enzyme in kiwis is called actinidain, and is available in a few types of commercially available meat tenderizer products.
2. It Facilitates in Fighting Infections
Kiwi contributes to the regulation of the innate and adaptive immune system which could be very critical for the healthy functioning of the body. Eating kiwi fruit facilitates in fighting seasonal infections and other ailments attributing to its anti-microbial and anti-fungal action.
3. Rich in Vitamin C – Cures Asthma
Due to high antioxidant and vitamin C content in kiwifruit, it is known to cure asthma. It improves lung function and also prevents wheezing among kids.
4. Rich in Potassium – Regulates Blood Pressure
Kiwis contain potassium, that can help to accurate salt imbalances that may be negatively affecting blood pressure. Potassium also has a regulatory function on heart contractions but needs to be regulated as an excessive amount of Kiwi will result in cardiac dysfunction.
5. Rich in Antioxidant & Vitamin C
Kiwi is rich in vitamin C, phenolic components, and Carotenoids which provide good health. A comparative study regarding kiwi, oranges, and grapefruit discovered that kiwi fruit contains stronger antioxidant properties as compared to the others. Attributing to the presence of nourishing phytochemicals, it has the potential to protect the DNA present inside the body cells from oxidative damage resulting from free radicals, thereby reducing the danger of inflammation and diseases.
6. Manages Blood Sugar Level
The glycaemic index (GI) value of foods and drinks is basically based on their blood sugar increase potential. Foods high at the glycaemic index will break down quickly and cause blood sugar and insulin degree spikes after food, that is followed by way of rapidly dropping blood sugar levels. The sugar from Kiwi fruit is slowly absorbed into the bloodstream, which prevents sugar crashes, sugar cravings, and mood swings.
7. Alkaline Food – Helps Restore Normal PH
Kiwis are among the most alkaline available food on the earth. A few of the foods we consume, especially the ones that are processed, are acid forming and cause our blood chemistry to follow in similar direction. this is not properly, as acidic stability promotes development of cancer, growth of yeast and terrible side effects to skin. Vegetables and maximum fruits also help restore normal ph, so be sure to get more for your diet.
8. Reduces Platelet Hostility
A few kiwis on a daily diet allows in reducing the platelet aggression response or the risk of blood clotting. This fibrinolytic impact of the fruit on your blood vessels prevents the danger of thromboembolic and cardiac disorders like atherosclerosis.
9. Rich in Potassium – Prevents Stone Formation
The kidneys filter out blood non-stop every day, putting off waste and makes sure blood remains clean. Because the years go with the aid of, an amount of insoluble waste may being to build up in the kidneys filter apparatus, causing blockages and discomfort. Also known as a kidney stone, & it is usually composed of various calcium salts. Potassium facilitates reduce the chance of this salt accumulating, which then prevents stone formation. not drinking enough water on a every day basis increases the chance of stones forming, at the side of hypernatremia (excessive sodium ranges in blood).
10. Nourishes Skin and Improves Hair Health
The skin is one of our bodys first lines of defence, protecting us against things we come in contact with each day that may otherwise harm us. As such, the skin can take quite a beating, specially from the sun. Over the years, the pores and skin loses its elasticity and youthfulness and will become saggy and listless. Vitamin C is integrally involved in collagen production, a protein that we want for structural health of tissue including joints and the skin. Other nutrients and phytonutrients determined in kiwis additionally help to reflect UV damage and maintain skin health for longer.
11. Rich in Fiber – Helps in Weight Management
100 grams serving of kiwis containing only 47 calories, they turn out to be an extremely good food for weight reduction. Their wonderful flavor also comes with soluble fiber which promotes satiety and subsequently reduces the hunger pangs.
Side Effects of Eating Kiwi Fruit
Though kiwi is understood for its specific flavor and is preferred with most of the people of all age groups yet it can also have some side effects if taken in huge portions. Many people who have consumed kiwis in large portions have reportedcross-sensitization and different types of allergies. Kiwis can also lead to swelling. Too much of kiwi intake can cause anaphylaxis. Rashes, asthma, hive and mouth irritation has also been observed. Skin disorder which includes dermatitis can also increase. Overeating of this fruit can cause acute pancreatitis. It may cause vomiting, nausea, and diarrhoea. As this fruit has anti-fungal properties, when concerned about different anti-fungal medicines it may result in addictive effects. It enhances the chances of bleeding if involved in certain unique drugs. kiwi also can result in synergistic effect at the levels of serotonin. Kiwi may slow down blood clotting process and make bleeding problems worse. Kiwi is secure for pregnant and breast-feeding women when taken in food amount. The suitable dosage of kiwi depends at the feeders age and health conditions. But there may be no enough clinical records for perseverance of appropriate range of doses of kiwi.
Did you Know?
How many kiwis should I eat daily?
Kiwi is a low-calorie fruit and contain good amount of vitamin V, which helps preserve our immune systems. It also provides 16% of the RDA for fiber, which allows preserving our digestive tract strong and working well. In terms of eating kiwi on a daily basis, eating 2/day is just good and really healthy. There are not any known remedy interactions with kiwi, so until your physician tells you in any other case, daily eating kiwi is fantastic!