Benefits of kiwi

Kiwis are not only fluffy, but also healthy

Kiwi is a small but incredibly useful berry, which deservedly takes its place among the most nutritious foods. Its unique composition makes it a real find for maintaining health and beauty. Let’s understand what are the health benefits of kiwi, which looks like a bird, but in fact — a vitamin pantry in one berry.

A source of vitamins and minerals

Kiwi is one of the leaders among fruits in terms of vitamin C content. One medium-sized berry contains almost a daily allowance of this vitamin. Vitamin C is important for strengthening immunity, fighting infections and increasing the body’s resistance to stress.  

In addition, kiwi is rich in:  

  • Potassium, essential for the cardiovascular system. 
  • Vitamin K, which helps strengthen bones and improve blood clotting.
  • B vitamins, which support the nervous system and metabolism.  

Powerful antioxidant

Kiwi contains antioxidants such as polyphenols and vitamin E, which protect the body’s cells from free radical damage. This helps prevent premature aging, reduces the risk of chronic diseases, and keeps your skin looking youthful. The benefits of kiwi are to keep your body young. 

Digestive Support

The enzyme actinidin found in kiwi helps break down proteins, making them easier to digest. This is especially helpful after a heavy meal. You don’t need to take the enzyme. Also, kiwi is rich in dietary fiber, which stimulates the intestines, prevents constipation and maintains healthy microflora.  

Heart benefits

Regular consumption of kiwi can lower “bad” cholesterol and improve overall vascular health. The potassium and magnesium found in this fruit help regulate blood pressure, reducing the risk of cardiovascular disease.  

Weight loss

Kiwi is a low-calorie food that is rich in fiber, which contributes to a long-lasting feeling of satiety. This makes it an ideal snack for those looking to lose weight or keep fit. It is a good snack instead of cheese or sausage. 

Here is a selection of interesting facts about the kiwi fruit:

  • Kiwi is a berry. Although we are used to calling kiwi a fruit, botanically it is considered a berry. It grows on vines of the genus Actinidia.
  • The kiwi’s homeland is China. Kiwi originally comes from China, where it was called “yantao” (monkey peach). In the early 20th century, the seeds of the plant were brought to New Zealand, where it began to be actively cultivated and sold.
  • Named after a bird. The fruit got its name “kiwi” in honor of the wingless kiwi bird, the symbol of New Zealand. The fine downy skin of the fruit resembled the skin of this bird.
  • A rich source of vitamin C. Kiwis contain more vitamin C than oranges. One medium fruit can cover up to 150% of the daily allowance of vitamin C, strengthening the immune system and protecting against colds.
  • Kiwi varieties. Green kiwi is a classic variety with bright green flesh. Golden kiwi — a variety with yellow flesh and a sweeter flavor. Red kiwi is a rare variety with red veins in the center of the flesh.  
  • The peel of the kiwi is edible. Though it may seem strange to many, kiwi peel is rich in fiber and antioxidants. If washed thoroughly, kiwi can be eaten whole.
  • Enzymes in kiwi. Kiwis contain the enzyme actinidin, which helps break down proteins. Because of this, the fruit helps to improve digestion. However, because of this enzyme, kiwi cannot be added to jelly — it will not solidify.
  • Kiwi prolongs life. Studies have shown that kiwi helps lower cholesterol and maintains heart health due to its high potassium and vitamin E content.
  • Worldwide popularity. The largest producers of kiwi are China, New Zealand, Italy and Chile. Interestingly, Italy has overtaken New Zealand in terms of cultivation.
  • Kiwi in space. Kiwi is one of the few fruits taken on space missions due to its high nutritional value and long shelf life.
  • Topical anti-stress fruit. Studies show that eating kiwi helps reduce stress and fatigue levels thanks to vitamin C and magnesium.
  • Kiwi is a “superfood.” Due to its rich content of vitamins, minerals and antioxidants, kiwi is considered one of the healthiest fruits in the world.
  • Kiwi cultivation. Kiwis grow on vines, and they require a subtropical climate for a good harvest. A single plant can produce up to 50-100 kilograms of fruit annually.

Skin benefits

Thanks to its high content of vitamins C and E, kiwi promotes the production of collagen, a protein that makes the skin firm and elastic. Its antioxidant properties protect the skin from environmental damage. Kiwi is useful not only to eat, but also to apply rings on the skin, eyes. 

What is the right way to eat kiwi?

Kiwi can be eaten fresh, added to salads, smoothies or desserts. Some people eat it with the peel, as it contains a lot of useful substances, but it is important to wash the fruit thoroughly. It’s also important to chew the peel thoroughly so that the kiwi doesn’t cause damage. Carrying the fruit with you should be done with care. Ripe fruits are soft and can easily give out. 

Who should be careful?

Although kiwi is incredibly healthy, it can cause allergic reactions in some people. It should also be consumed with caution if you have high stomach acidity. The harm of kiwi, along with the benefits, can happen with abuse. If you eat 1 fruit a day, nothing bad will happen. 

Kiwi is a real vitamin cocktail, which favorably affects the body as a whole. Regular consumption of this fruit supports health, improves well-being, helps to preserve youth. Add kiwi to your diet to enjoy its refreshing flavor and numerous benefits!  
To learn about the benefits of other products, go to the Benefits food page.

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