During the COVID-19 outbreak, many of us loaded up on kiwi. Rich in vitamin C, this fruit is known for its immunity-boosting properties. Although currently found widely in India, do you know this fruit is native to central and eastern China? Many believe kiwis were consumed in the country since the 12th century. Gradually, its cultivation shifted eastwards. New Zealand is believed to be the first country where these were commercially grown. After its massive success in the country, New Zealanders started exporting this fruit to Europe and America, where this native Chinese fruit became synonymous with New Zealand.
Apart from being dense in vitamin C, kiwi has several health-benefiting properties. In India, we generally come across the green-coloured kiwi. But, do you know it is of two types? The two types of kiwi are:
- Green Kiwi: Tangy, sweet, and sour flavour
- Golden kiwi: Sweet and tropical flavour
Health Benefits Of Kiwi
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To know the health benefits of kiwi, Onlymyhealth spoke to Sreemathy Venkatraman, a gut health practitioner & wellness nutritionist and the founder of ‘Mitha Aahara-Eat to Live’. Here is why you must include kiwi in your diet:
1. Nutrition
Kiwi is a nutrient-dense fruit. According to Sreemathy, regular consumption of this fruit as a part of a balanced diet is beneficial for digestive, metabolic health, and the immune system.
2. Vitamin C
Kiwis are rich in vitamin C. This nutrient is associated with immunity strengthening properties and healthy skin. The fruit is also high in dietary fiber, which is good for digestion. High potassium, vitamin E, and folate levels make kiwi a nutrient-packed fruit.
3. Digestion
Kiwis contain an enzyme called actinidin. It helps break down protein, thus helping with digestion. This enzyme also aids motility, i.e. the passage of digested food in the gut. Hence, high fiber content and actinidin enzyme make kiwis a great aid for digestive health.
Also read: Weight Management Tips: How To Make Kiwi Smoothie For Weight Loss?
4. Iron
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Kiwi also contains iron. Also, it is rich in vitamin C, which improves iron bioavailability. Hence, it is a great fruit for those suffering from iron deficiency or anemia. Iron is crucial for health. It plays a big role in the synthesis of red blood cells. It also helps with energy metabolism, neurological development, etc. Hence, you must include enough iron in your diet.
5. Folate
Another nutrient that kiwis are rich in is folate. Pregnant women or those trying to conceive are recommended to include enough folate in their diet to prevent any defects in their babies. Kiwis can be a great option for that.
Also read: Folic Acid Deficiency: Here Are 4 Signs And Symptoms
6. Blood Pressure
Kiwi is naturally low in sodium and high in potassium, making it ideal for those suffering from high blood pressure. Hence, hypertensive patients can include this fruit in their diet to manage their condition.
7. Antioxidant
Just like vitamin C, kiwis are also high in antioxidants. In fact, it has a greater amount of antioxidants than apples and pears. Hence, it helps in fighting oxidative stress and cellular damage thus helping with supple skin.
From the immune system to the skin, kiwis have several health benefitting properties. It is safe for the population at large and can be included in everyday diet.
(With inputs from Sreemathy Venkatraman, a gut health practitioner & wellness nutritionist and the founder of ‘Mitha Aahara-Eat to Live’)