Thursday, December 8th, 2022 20:53:59

Health Benefits Of Kiwi Fruit

Updated: May 25, 2013 5:30 pm

The thought of Kiwi fruit reminds us of New Zealand or vice versa. Though it is a very popular fruit in New Zealand, its origin is in China and it is known as Chinese gooseberry. Kiwi is grown as a commercial crop in many other European countries too. In recent years these fruits are commonly seen in Indian markets and are easily accessible to us. This is a small oval shaped light green and brown colour fruit with fur on the outer skin. If we cut open the fruit we find green colour flesh and small seeds in layers. The small, black seeds give crunchiness to the sweet juicy fruit.

While choosing Kiwi fruit choose the ones which are firm, without cuts, bruises and are wrinkle free. Wrinkles are an indication that the water has been lost and with it both quality and nutrients have been affected. The fruit can be washed and eaten with skin but mostly people prefer to peel because of the fiber that gives irritation on tongue.



■             Kiwi fruit gives natural protection from daily challenges. It improves the immune system and protects the body from the effects of stress, inflammation, attack from bacteria and virus.

■             This fruit is a storehouse of vital nutrients which help maintain the skin condition, slow the ageing process and keep the skin wrinkle free apart from other health benefits.

■             It contains twice as much vitamin C as in an Orange. A single Kiwi is said to supply more than the normal daily adult requirement of vitamin C. Regular consumption of fruit gives protection from common cold, viral infections, flu etc.

■             It is a natural source of vitamin E which is good for heart health and contains anti-oxidant properties. Vitamin E is also helpful in maintaining the beauty of our skin and supports a strong immune system as well.

■             The seeds of Kiwi fruit contain Omega-3 which helps reduce the wrinkles on the skin.

■             Kiwis contain an enzyme called actinide which works to dissolve protein based dead skin cells and dirt on the skin. This actually cleanses our skin and helps keep it fresh and clean. This enzyme helps in tenderising the meat.

■             Eating Kiwi fruit is helpful for asthma patients as they get relief from wheezing. It prevents wheezing and coughing especially in children.

■             One slice of Kiwi fruit contains daily allowance of iron recommended for a healthy man. Iron plays a vital role in the synthesis of red blood cells, energy metabolism and neurological development.

■             The Kiwi fruit has been proved to reduce the oxidative damage to the cells. It helps repair damaged DNA caused by the oxidative stress. Eating Kiwi fruit after the meal reduces the oxidative stress on the body. It gives relief from acidity due to indigestion and gives a cooling effect to the stomach.

■             Potassium is of same level as in bananas with only half the calories. This makes Kiwi fruit low sodium and high potassium fruit, helpful for those with high blood pressure and hyper tension.

■             It has one of the highest concentrations of lutein in fruits. It helps prevents age related deterioration of eyesight, glaucoma and cataracts due to ageing.

■             One Kiwi fruit a day provides the daily requirement of antioxidants to help fight the damage caused by the free radicals. This fruit contains a number of phyto nutrients, carotinoids and flavanoids which makes it a great source of anti-oxidants that fight against cancer.

■             Folic acid in this fruit improves the cardio vascular health by preventing accumulation of plaque in the walls of the arteries. It helps in brain and cognitive development to prevent neutral defects in babies both before and after pregnancy.

■             Kiwi fruit contains vitamin K which is responsible to clot our blood when we are injured. Vitamin K provides strong and healthy bones as well. In addition to getting vitamin K from food the bacteria in the intestines can make vitamin K on their own which makes the deficiency quite rare.

■             This fruit contains good dietary fiber which is great for digestion.

■             Apart from powerful anti-oxidants, niacin, potassium, magnesium, low amount of sodium is also found in this fruit.

■             Regular consumption of Kiwi fruit potentially reduces the risk of blood clots and triglyceride levels according to a research doneon this fruit.

By Nibhanapudi Suguna

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