Monday, August 15, 2011

Kiwifruit: Health Benefits & Nutrition Facts

Kiwi fruit, one type of exotic fruit, is the national fruit of China and hence also referred as Chinese gooseberry. The name of the Kiwi fruit has come from a brown flightless bird kiwi, native of New Zealand. This extensively recognized and superbly unique fruit is the most nutrient dense of all major fruits and is indigenous to eastern Chinese "Shaanxi" province. In china, kiwi fruits are named "macaque peach". A sweet taste of the fruit, resembling a combination of banana, strawberry and pineapple, is liked by almost all people. These mouth-watering fruit offers wide variety of health benefits as they are fully packed with health promoting nutrients such as phyto-chemicals, minerals and vitamins.

Kiwifruit: Health Benefits & Nutrition Facts

The fruit has a hairy brown peel with green flesh and white pulp in the center. The fruit’s green creamy flesh and tiny black seeds give it a unique appearance. It contains very high amount of vitamin C than any other fruits. Fruits are ripened to eat when they yield to gentle pressure. Immature fruits have a hard central part and a harsh taste. Additionally to consume these fruits raw, they are used as appetizers, in fish, salads, fowl and meat dishes, in puddings, pies, and prepared as cake-filling. However, lots of people are unknown about the fruit and its health benefits as it is produced in extremely few countries.

Kiwifruit: Nutrition Facts

The kiwifruit is
  • High in vitamin C, dietary fiber, potassium and magnesium
  • Low in saturated fat, sodium and cholesterol
Nutrition of kiwifruit per serving size 177 g
  • Calories - 108
  • Vitamin C - 133 mg
  • Carbohydrate - 26 g
  • Dietary fiber - 5 g
  • Protein - 2 g
  • Sodium - 5 mg  
  • Sugar - 16 g
  • Calcium - 6%      
  • Vitamin E - 3%
  • Iron - 3%
Due to its nutritional value and health benefits, kiwi fruit is ideal for
  • Weight loss
  • Good general health

Health Benefits of Kiwifruit

Protect from Age-Related Macular Degeneration (ARMD)
An anti-oxidant fruit, kiwi fruit has most typical anti-oxidant vitamins C, A and E in high amount. Few studies published by the Archives of Ophthalmology proved that eating 3 or more servings of fruit in a day can decrease the risk of developing an eye-related disease named ARMD up to 36%, in comparison to people who only eat 1.5 servings of fruit per day. ARMD is the prime cause of vision impairment in adults.

Helps in Weight Loss
Each kiwi fruit has approximately 45 calories, 11 grams of carbohydrates, 3 grams of fat, 2.5 grams of fiber and 1 gram of protein. While losing weight, kiwifruit is an excellent to eat as it is lowest in calories. Additionally, its dietary fiber helps to feel fuller for long period of time.

Acts as an Anti-aging
The vitamins A, C, and E content of the kiwi fruit helps to fight against the damage caused by the free radicals in body. Thus, it helps to battle off against the signs of aging. Free radicals have demolishing effect on the cells and are responsible for early aging signs as well as various illnesses, such as cardiovascular disease and cancer.

Lowers Cholesterol
Dietary fibers of the kiwi fruit have been proved to reduce the cholesterol level in the body. Thus, it improves the health of individuals who are suffering from the cardiovascular diseases. By lowering the cholesterol levels, it also helps to reduce the risk of heart attack. An adequate sodium to potassium ratio is required for healthy heart, which is excellent in the kiwifruit.

Aids in Diabetes
Kiwifruits are rich source of fibers. The fibers have good digestive property and also help to improve diabetes. Kiwi also contains inositol, a natural occurring sugar alcohol that may have a positive effect to regulate diabetes. Inositol also helps in nerve conduction velocity, a symptom of diabetic neuropathy.

Respiratory Health
Like all other vitamin C-rich foods, kiwi also promotes the respiratory tract health. Some studies have shown that eating of vitamin C rich foods like kiwifruit, even in small amount, may decrease respiratory related health problems including shortness of breath, wheezing and high coughing.

Other Health Benefits

  • Consumption of kiwi fruit makes metabolism stronger as well as improves the nerve function
  • Prevents wheezing and coughing, particularly in children
  • Helps to prevent colon cancer
  • Boosts the immune system of the body so helps to fight cold and flu
  • Provides vitamins and antioxidants in a healthy amount
  • Prevents asthma
  • Helps people with impotence
  • Rich source of minerals such as magnesium, potassium and copper
  • Also acts as a natural blood thinner
  • Assists people suffering from depression
  • Great for pregnant women as it contains folate which is necessary for cell development
  • An anti mutagenic component present in kiwifruit helps to prevent the mutations of DNA that may start the cancer process


this a super healing fruit for all sickness and especially to a highblood patient

I eat 1 kiwi every day and never get cold or flu

Just had my first...very good. I have a lot of food allergies, this helps in getting the vitamins and minerals, plus fiber my body needs. Will eat one a day from here forward! I enjoy a smoothie every day with greens and other citrus fruits!

Its almost a wonder drug i eat kiwi and a banana every morning........

I have just added this fruit to my break fast. I am sure it would help me to reduce blood suger & Chlestrol. The result be communicated after a month or so

I eat 1 a day and they always get stuck in my throat. I've died 4 times

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