10 Amazing Health Benefits and Side Effects of Kiwi
Kiwi is a well-known exotic fruit that is indistinguishable in the way it looks as well as its nutritional properties. It is a powerhouse of nutrients and therefore used to cure many health diseases. Since it is low in calories, it is also prefered by health conscious people in their meals.
Kiwi has a tangy (sweet and sour) flavour with a smooth brown skin on the outside and bright green from inside. The green part of this fruit contains small edible black seeds. Taste of kiwi is sometimes described as a mixture of strawberry, banana and pineapple. It is also known as Chinesegooseberry. It is botanically categorised as a berry and known by the name of Actinidia deliciosa.
Nutritional Values of Kiwi
Kiwi is a rich source of vitamins like vitamin (C, K, A, E) and contains minerals like copper, magnesium, iron, manganese, chloride and phosphorus. It also contains carotenoids such as lutein, beta carotene and zeaxanthin.
Antioxidant and anti-inflammatory properties of kiwi are beneficial in treating dengue fever, anemia, vitamin B deficiency and so on. It offers a variety of other health benefits as well.
Benefits of Kiwi
Helpful in digestion-
Kiwi is helpful in digestion by acting as a prebiotic element. Raw kiwifruit has an enzyme to break down proteins known as actinidin which helps in digestion.
Aids in weight loss-
Kiwi has a low glycaemic index and high fiber content which prevents the body fat from being stored. Thus, it promotes weight loss.
Prevents heart diseases-
Due to the presence of potassium, kiwi helps lower blood pressure, which reduces the risk of heart diseases. It also helps lower blood cholesterol and prevent oxidative damage to the heart.
Beneficial for eye health-
Kiwi is rich in lutein and zeaxanthin, which are naturally occurring chemicals found in the human eye. As a result, it offers protection against eye problems.
Kiwi is a rich source of vitamin C, which helps in eliminating free radicals that can damage cells and cause skin cancer. The flesh of this fruit contains soluble fiber, which promotes the growth of good bacteria in the colon and reduces colon cancer.
Good in diabetes-
The glycaemic index of kiwi is very low, which prevents an instant rise in blood sugar levels. It alsocontains inositol (an enzyme that helps control blood sugar levels) which helps in keeping the sugar levels stable
High amounts of Vitamin C and antioxidants in Kiwi helps in strengthening the immune system thereby improving immunity.
Antioxidants and vitamin C found in kiwi reduces inflammation caused by allergic reactions which causes asthma.
Consuming kiwi before bed can help in improving the quality of sleep as it is rich in serotonin and antioxidants.
Reduces the risk of blood clotting-
Consumption of this fruit reduces the thickness of blood and promotes smooth flow of blood in the body.
Beneficial for Skin-
Kiwi works very well for the skin. Face masks can be prepared with the help of kiwi, which rejuvenates the skin, fights acne, prevents sun damage due to its anti-aging properties, lightens dark circles under the eyes, and soothes wrinkles.
Good for hair-
Kiwi also combats hair loss, prevents premature graying of hair and increases collagen growth in the scalp when used as a hair pack.
Uses of Kiwi
Kiwis are generally eaten raw as fruits.
It is also used as toppings in salads and smoothies.
Kiwi is used as a tenderizing agent for meats
It is used in the preparation of roasts and curries.
Side Effects of Kiwi
Too much consumption of kiwi can lead to various side effects like-
Anaphylaxis (Body becomes hypersensitive).
Rashes on the body.
Local mouth irritation.
Dermatitis (A skin disorder).
Where is it found?
Kiwi is native to China and Taiwan, it is also grown commercially in California and New Zealand.