Introduction
Kiwi is a small, oval-shaped fruit. It is found popular in New Zealand & Australia but now found worldwide. The flesh is green and has a fresh and tangy taste. Along with its attractive colour, it has rich nutrients including vitamins like C, E, K, folate and potassium. It also has enough amount of fibres and antioxidants which can improve our health in many ways.
In the early days to get this fruit, people had to go to Nea Zealand or outer Australia but now it has been cultivated worldwide and can be purchased year-round. From November to May, we can buy them from California but from June to October, it had to be imported from New Zealand.
Wherever is the fruit imported from studies show that eating 2-3 kiwis can bring such health benefits. So, if you are a kiwi lover keep reading to know what it does to our body.
1.Enhanced Immune System
Beyond the diverse nutrition contents in kiwi, it contains a lot of antioxidants especially Vitamin C. Eating a cup of kiwi exceeds the suggested daily intake of Vitamin C. Studies show that foods diets rich in Vitamin C can enhance the immune system. It may also ward-off diseases like common flu and bird flu. Younger children and people aged above 65 are benefited from this.
2. Improves Digestion
Kiwi contains a lot of fibre. Fibre is vital for treating constipation. It helps to pass out the stools easily. Diets rich in fibre helps to keep it regular and stops constipation. In addition to this, it also contains a proteolytic enzyme called actinidin. This enzyme is found to break down the protein molecules from our meal making the digestion simpler.
3.Stable Blood Pressure
Kiwi contains certain bioactive elements that help in reducing blood pressure. Studies show that eating three kiwis each day consistently can reduce blood pressure. Moreover, we can say it this way, “3 kiwis a day, keep the blood pressure away!” It’s because kiwi has lutein content in it. This is one great information to us because blood pressure has been asymptomatic until it causes another heavy disease like stroke or heart attack.
4.Diminishes Vision impairment
One of the major cause for vision impairment is muscular degeneration. Taking 3 to 4 kiwis a day can protect us from this.
Lutein in kiwi assists from compound zeaxanthin to lower the risk of muscular degeneration up to 36%. Kiwis further prevent us from cataract.
5. Protection from heart diseases
It is common nowadays that doctors recommend taking baby aspirin to lessen the chance of a heart attack or stroke. Aspirin thins the blood vessel and reduces clotting thereby making an easy path for blood to flow. But aspirin has the effects of bleeding disorders.
If you are taking aspirin on a daily basis you can ask your doctor about the shift over to kiwis as it contains the same nutrition. A study at the University of Oslo found that eating 2-3 kiwis each day shows the same effects of aspirin. It reduces clotting and the number of fat in the bloodstream.
6. Overall health of the body
Oxidative stress occurs due to cellular destruction caused by free radicals. It can even damage our DNA. It causes premature ageing as well as various health difficulties. Regular consumption of kiwi or kiwi extract can prevent DNA damage as it has antioxidants.
Experts say that oxidative DNA damage can lead to colon cancer. So, it is suggested to take kiwis regularly to avoid these diseases and feel and look youthful.
7.Prevents Asthma
Asthma is debilitating. Some common symptoms of asthma are wheezing and breathlessness relating to this condition. Few studies show that high amounts of vitamin C and antioxidants in kiwis can help control symptoms of asthma. A study illustrated that lung function was enhanced in those who consumed kiwi regularly.
8.Improves Skin Texture
Collagen is a necessary nutrient that maintains the formation of our skin and strengthens bones. The vitamin C in kiwi is a fundamental element in the synthesization of collagen in the body. Eating kiwi can help support the composition of our skin and keep it hydrated and plump.
Acne is an infection of the skin and can cause distressing pimples on the face and body. The anti-inflammatory properties and vitamin C in kiwis can be beneficial for those undergoing acne problem and can greatly degrade sebum production in pores. Appling kiwi extracts mixed with aloe vera to our skin and leaves it overnight for most trustworthy outcomes.
9.Precautions
Now looking onto the precautions, kiwi is safe to consume on a daily basis unless you are allergic to it. Symptoms of kiwi allergy are mild itching throat, may also sometimes swollen tongue, hives, difficulty in swallowing. It causes even vomiting. Certain allergies also increase the sensitivity to kiwis like avocado, wheat, fig and hazelnut. If one is allergic to the mentioned foods they are more likely to be allergic to kiwis. So, I recommend you to visit the doctor for an allergy test for kiwi before adding it to your daily diet.
In very rare cases, kiwi causes an increase in the severity of bleeding disorders. It can increase bleeding or slow down the clotting of blood. Therefore, I suggest it is better to avoid kiwi if you have a chronic bleeding disorder. You should not take kiwi if you are planning to have any surgery in near future.
Conclusion
Kiwi is a yummy fruit which can be eaten as a whole or blend it into a smoothie or as a juice. It has edible seeds and furry skin. Most people prefer to peel the skin. All the mentioned health benefits show the result after eating 2-3 kiwi each day for at least 21 days straight.
You can also take a kiwi supplement if you cant get kiwi in local stores. Another amazing way to add kiwi is to add food rich in lutein like broccoli, carrot, peaches, pistachios, kale, orange, pea, peaches and eggs.
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