Kiwi Fruit Benefits & Everything Need To Know About Kiwi Fruit

Kiwi fruit health benefits are just amazing I m sure you will wonder after knowing the benefits of kiwi fruit as it offers numerous health benefits. As we all know kiwifruit is not just an ordinary fruit with the regards of kiwi’s nutritional benefits. Kiwi fruit benefits are countless such as it helps immunity power, healthy skin, and managing blood pressure, eliminates free radicals, maintains alkaline balance and prevents heart problems.

Kiwi health benefits are surprising and in this blog, we are going to discuss kiwi fruit nutrition facts and health benefits.

The Kiwi fruit origin from northern China, in the 20th century it was first spread to New Zealand. The kiwi was known as “Gooseberry” in Chinese, just to avoid high export charges on the berries it was named as kiwifruit. It is named as kiwi as it has some common characteristic with New Zealand’s kiwi bird. This bird also brown, fuzzy and small, it is also a national symbol of New Zealand.

In a few countries, kiwis are expensive because they not grown locally in that countries. Many countries imports kiwis to their marketplace and import require transportation and safety expensive due to this kiwi fruit price may be higher in a few countries. But the Kiwis are too nutritious to overlook their price for anyone in any country.

Kiwi Fruit Facts That Amaze You:

• The official name is Kiwi but it also nicknames Chinese gooseberry or Yang Tao.
• Kiwi fruits are botanically berries.
• The medium size kiwi fruit contains 46 Calories.
• This is an incredibly nutritious fruit.
• It has a low glycemic index that helps in weight loss.
• Kiwifruits has more than 60 different types.
• Kiwis are great for pregnant women.
• People can be allergic to kiwis (few only)
• It can help to protect your DNA.
• It mainly produces in New Zealand, Italy, Chile, Turkey, Greece, France, Japan, the US, Iran.

Nutritional Value of Kiwi Fruit:

This little fruit is a nutritional powerhouse and awesome food for various diets. Kiwis are lows in calories, lows in fats a general size kiwifruit having 42 calories with just 0.4grams of fat. This fruit is a very rich source of Vitamin C, Vitamin A, Vitamin K, and Vitamin E. It is rich in potassium and folate, because of this kiwi fruit good for pregnant women. It also contains choline, copper, iron, magnesium, manganese, phosphorus and chloride. The glycemic index of kiwi is moderate to low and because of it, kiwi helps weight loss.

Nutritional Breakdown Of Kiwi Fruit:

The kiwi is superfood because of its nutritional values so let’s know the nutritional breakdown of kiwifruit for 100gm:

• Calories: 61
• Sodium: 3 mg
• Total Fat: 0.5 gm
• Potassium: 312 mg
• Carbohydrates: 15 gm
• Protein: 1.1 gm
• Folate: 19 mg
• Magnesium: 4%
• Iron: 2%
• Calcium: 3%
• Vitamin C: 155%
• Vitamin A: 1%

I know, now you would like to know, what health benefits does kiwi have? To know the answer to your question read to continue on the kiwi benefits.

• Also read: Proven Health Benefits of Papaya

Kiwi Health Benefits:

• High Source of Vitamin C
• Sleep Inducer
• Good Source of Dietary Fiber
• Helps in Digestion
• Good Source of Folate
• A powerhouse of Vitamins and Minerals
• Helps To Have Beautiful Skin

As we all know kiwi is nutrition rich fruit and it helps in many diseases so it will be better to know the benefits of eating kiwi. Here are the kiwi nutrition facts one by one.

Kiwi Helps For Healthy Heart: 

The healthy heart needed an ample amount of potassium and the kiwifruit is a good source of potassium. Eating kiwi will increase the potassium and at the same time, it will help to reduce sodium in the body which will reduce heart disease. As potassium helps in blood thinning and kiwi has quercetin which is antioxidant helps in preventing heart diseases.

Kiwi Fruit Benefits For Weight Loss:

Yes! Kiwi is beneficial for weight loss as it has a very low glycemic index and more fibre content which indicates it will avoid response to fat saturation.

We all know the kiwi fruit nutrition, it has fibre, vitamins K and C, it is also lows in terms of calories which makes it a good choice for all those who want to lose weight.

Kiwi Fruit Benefits For Skin:

It helps to have good looking skin as kiwi contains vitamin C, which very essential to have healthy skin. The support system of skin known as Collagen is depended on Vitamin C. Vitamin C helps skin prevent the damages from pollution, smoke, sun, smoothes wrinkles and improves overall skin health.

Kiwi Helps To Fight Cancer:

It is one of the amazing kiwi fruit facts that kiwi helps to fight with colon cancer. The flesh kiwi has fibre which is soluble and promotes the growth of essential bacteria to reduce colon cancer.

Kiwi Fruit In Pregnancy:

Kiwifruit is good for pregnant women, In the early stage of pregnancy, a woman requires 400 to 800 micrograms of folic acid to have proper development of the foetus. As kiwi is the great source of folate, folate helps the healthy development of the brain and helps to prevent any neural defects in babies. 

There are many other benefits of eating kiwi during pregnancy as it has more vitamin c than orange, more potassium than a banana, rich in vitamin E and fatty acid these are essential for a woman during the pregnancy and after that as well.

Kiwi Fruit Lowers Blood Pressure:

As we all know it rich in potassium so that kiwi can reduce high blood pressure.

Kiwifruit Helps To Improve Digestion:

It has a proteolytic enzyme known as actinidain which helps to dissolve protein. Kiwi offers plenty of fibres that also improves digestion. Many studies reported that the kiwi can nourish your digestive system.

It Prevents DNA Damage:

Some studies have been shown that kiwi helps to prevent DNA damage. The phytonutrients and flavonoids in the kiwi are helping in DNA from oxidative damages.

Controls Diabetes:

Kiwifruit helps instant rise in blood sugar, the glycemic index of this fruit is very low which is responsible for the sudden rise in blood sugar. The enzyme inositol in the kiwi fruit maintains blood sugar level.

Kiwi helps in maintenance and repair of bones: As of now will all know the kiwifruit is rich in Calcium Vitamin K both these are extremely important for healthy bone. It also helps to recover from injuries and osteoporosis.

Kiwi Side Effects and Allergies:

Yes! There are few people who have a problem with this wonderful notorious fruit, it just their bad luck although they would like to eat it. The article will complete with the kiwi benefits and side effects both are important to know.

As long as you are not eating in very large quantities no need to worry about it if you consumed kiwis in the large amount you may face cross-sensitization with different types of allergies and swelling. Too much consumption can lead Anaphylaxis (Symptoms typically include hives, itchiness or swelling), mouth irritation. Overeating of kiwis can cause vomiting, Diarrhea, nausea, and dermatitis.

Though, it is safe for everyone if you are eating it a moderate amount. Kiwi is safe for breastfeeding women and pregnant women when it has taken in moderate amount with knowledge of doctors. The amount of consumption depends on various facts such the age, activities, health condition and any medicine dosage taken by the person.

Uses of Kiwi Fruit:

There are multiple kiwi fruits uses such making smoothies, toppings on pavlovas, for skin care, face mask. This is a really beneficial fruit for humankind as it offers various skin care advantages, kiwi prevents sun damages. It has anti-ageing properties, removes dark circles on the skin, helps to smooth wrinkles and promotes fairness. Kiwi can be used to fight with hair loss, helps to promote collagen growth on the scalp, prevents premature hair greying.

Apart from these kiwi benefits, it offers another use of kiwi that is you can serve it on various dishes to look them awesome and increase the nutritional value of the dishes.

Cultivation of Kiwi:

It seems that the question is common about kiwi fruit tree and its cultivation. Kiwi is generally grown in New Zealand, USA, China, Italy, France, Iran, Spain and Chile. In India the kiwi or Chinese gooseberry (Yang Tao) mostly grown in Kashmir, Himachal Pradesh, Sikkim, Uttar Pradesh, Karnataka, Arunachal Pradesh, Kerala, Meghalaya and Uttarakhand.

kiwi-fruit-plantS

Kiwi fruit plant has many varieties such as Alison, Abbott, Bruno, Hayward, Tomuri and Monty.

Steps to consider Kiwi’s Cultivation:

• Well fertile and drained soil
• Shelter from the wind
• Adequate moisture throughout the year
• Proper Intercropping
• Protection from frost
• Harvesting of Kiwi

Kiwi is a type of berry and it is a tropical fruit, It can reach 30 feet. The kiwi farming mostly is done in the environment of winter and early spring, the soil required for it is must well fertile and drained. The type of soil suitable for kiwi cultivation is the deep, yellow loamy friable soil with the pH range from 5 to 6.5.

Let’s finish the blog by watching how to eat kiwi fruit (smile). Don't forget to follow us on our social channels Facebook, Twitter and stay connected with health and travel tips.