What are the Benefits of Kiwi?


Table of Contents

  1. Introduction
  2. Nutritional Value of Kiwi
    1. Vitamins and Minerals in Kiwi
    2. Macronutrients in Kiwi
  3. Health Benefits of Kiwi
    1. Effects of Kiwi on Heart Health
    2. Effects of Kiwi on Digestive System
    3. Effects of Kiwi on Immune System
    4. Effects of Kiwi on Eye Health
    5. Effects of Kiwi on Lung Health
    6. Effects of Kiwi on Sleep Patterns
    7. Benefits of Kiwi in Pregnancy
  4. How Should You Consume Kiwi?
    1. Raw Kiwi
    2. Cooked Kiwi
    3. Kiwi Supplements
  5. Conclusion
  6. FAQs

Nutritional Value of Kiwi

Kiwis are small, brown, fuzzy fruits with a vibrant green flesh inside. They are packed with nutrition and offer a range of health benefits. In this article, we’ll explore the nutritional value of kiwi, the health benefits it provides, and how to consume it to get the most out of this delicious fruit.

Vitamins and Minerals in Kiwi

Kiwi fruit is rich in vitamins and minerals that are essential for maintaining good health. A 100-gram serving of kiwi provides:

  • Vitamin C: 154% of the Daily Value (DV)
  • Vitamin K: 38% of the DV
  • Vitamin E: 10% of the DV
  • Potassium: 6% of the DV
  • Folate: 6% of the DV
  • Copper: 7% of the DV

Kiwi also contains small amounts of other vitamins and minerals such as calcium, iron, magnesium, and phosphorus.

Macronutrients in Kiwi

Apart from vitamins and minerals, kiwi is also a good source of macronutrients. A 100-gram serving of kiwi provides:

  • Carbohydrates: 15 grams
  • Protein: 1.1 grams
  • Fat: 0.5 grams
  • Fiber: 3 grams
  • Calories: 61

Health Benefits of Kiwi

Effects of Kiwi on Heart Health

Eating kiwi may help improve heart health. Kiwi contains dietary fiber, which has been shown to reduce the risk of heart disease by lowering cholesterol levels. It also contains potassium, which helps regulate blood pressure and reduces the risk of stroke.

Effects of Kiwi on Digestive System

Kiwis are also known for their digestive benefits. They contain actinidin, a natural enzyme that breaks down proteins and aids in digestion. The fiber in kiwi also promotes regular bowel movements and prevents constipation.

Effects of Kiwi on Immune System

Kiwi is rich in vitamin C, which is essential for a healthy immune system. Vitamin C helps boost the production of white blood cells, which fight off infection and disease. Kiwi also contains antioxidants that protect against cell damage and reduce the risk of chronic diseases.

Effects of Kiwi on Eye Health

Kiwis contain lutein and zeaxanthin, two antioxidants that are essential for eye health. These antioxidants help protect the eyes against oxidative damage and reduce the risk of age-related macular degeneration.

here are some additional details about the effects of kiwi on lung health:

The study mentioned earlier found that consuming kiwi on a regular basis improved lung function in people with asthma. The participants in the study were asked to eat 3 kiwis a day for 6 weeks, and their lung function was tested before and after the study. The results showed a significant improvement in lung function in the group that consumed kiwi compared to the control group.

The researchers believe that kiwi’s high vitamin C content may be responsible for this effect. Vitamin C is a powerful antioxidant that helps protect the lungs from oxidative damage and inflammation. It also plays a role in the production of collagen, which is essential for maintaining the structure of the lungs.

While more research is needed to confirm the benefits of kiwi for lung health, these findings are promising and suggest that incorporating kiwi into your diet may be beneficial for respiratory health.


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