Amazing Health Benefits of Eating Kiwi

One of the amazing and outstanding health benefits of eating kiwi lies in the fact that it is a healthful food for infections. Apart that amazing health benefit, it helps to increase resistance and helps to prevent anemia.

The reason I use the word “amazing” is that the greatest of the surprises from kiwi is its richness in vitamin C which is above citrus. Although, kiwi seems unattractive and having fuzzy skin. This wonderful food has over two hundred tiny edible black seeds.

In essence, they are good source of vitamin C especially in winter. Good thing is that kiwi stays quite well in the refrigerator for months.

Other names: Chinese gooseberry, Kiwifruit, Yang tao

French:       Kiwi

Spanish:     Kiwi

German:    Kiwi

The kiwi is the actinidia fruit (‘Actinidia chinensis’ Planch). The tree belongs to the botanical family Actinidiaceae. They have the same shape and size similar to an egg, however; somewhat cylindrical. It has a brown peel which covers a green juicy pulp.

This healthful fruit is native to China and requires a humid climate and temperatures lower than 25C. Kiwi does not do well in Mediterranean regions. The primary producing nations are New Zealand and California.

Kiwi Composition

Based on per 100 grams of kiwi

Energy                  =                 61.0 kcal = 254 kj

Carbohydrates     =                 11.5 g

Protein                  =                 0.990 g

Fiber                     =                 3.40 g

Vitamin A            =                 18.0 µg RE

Vitamin B₁           =                 0.020 mg

Vitamin B₂           =                 0.050 mg

Niacin                   =                 0.500 mg NE

Vitamin B₆           =                 0.090 mg

Folate                   =                 38.0 µg

Vitamin B₁₂          =                 ___

Vitamin C            =                 98.0 mg

Vitamin E             =                 1.12 mg α-TE

Calcium                =                 26.0 mg

Magnesium           =                 30.0 mg

Phosphorus          =                 40.0 mg

Iron                      =                 0.410 mg

Potassium            =                 332 mg

Zinc                      =                 0.170 mg

Saturated Fat       =                 0.029 g

Total Fat              =                 0.440 g

Cholesterol           =                 ___

Sodium                 =                 5.00 mg

This is based on % daily value provided 100 grams of kiwi (“Encyclopedia of Foods and their healing powers)

Percentage Composition

Fiber                     =                 3.40%

Carbohydrates     =                 11.5%

Fat                        =                 0.440%

Protein                 =                 0.990%

Minerals               =                 0.640%

Water                   =                 83.1%

Properties of Kiwi

The kiwi fruit contains amount of carbohydrates that is quite moderate and in form of sugars (11.5%). It holds 1% protein and then less fat, about (0.5%). The following are the components that are noteworthy.

1. Vitamin C
2. Folates
3. Fiber
4. Minerals

Vitamin C

As stated above regarding health benefits of eating kiwi, it is noteworthy and quite beneficial that this food contains almost double of oranges and lemons vitamin C content. It is only acerolas and guava with more than a gram per 100 g (1,000 mg per 100 g) of their edible portion surpasses kiwi terms of vitamin C content.

In essence, one kiwi makes available the RDA (Recommended Dietary Allowance) of this vitamin C, in particular. Other vitamins include:

1. Vitamin E which is all also on the high level
2. Vitamins B6, B2, Niacin, B1 and A

Folates

The amount of folate content in kiwi is close to that of an egg. The folate content is noteworthy for their 38 mg per 100 g. Its folate content is greater than that of meat (5 – 13 mg per 100 g) or even milk which is about 5 mg per 100 g.

As a matter of fact, this food is among the richest fresh fruits with high folate content.

It holds some important substances that are considered as another vitamin and together with other substances they perform beneficial functions like blood cells production and the maintenance of the immune system.

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Fiber

If we are to give clearer health benefits of eating kiwi, just note that this food contains 17 times more vitamin C, 5 times more protein, 6 times more magnesium and double the iron as compared to an apple.

In fiber content, kiwi contains 3.4 g per 100 g and almost soluble (pectin & mucilage). Its fiber content is higher than the one of apple which is about 2.7 g per 100 g and plum too (1.5 per 100 g).

Minerals

Mineral-rich food like kiwi contribute so much to the health, and among the health benefits of eating kiwi is that the amount of minerals it contains come in significant amounts.

Kiwis are rich in potassium, iron and magnesium. Kiwi is rich in copper, a trace element that combines well with vitamin C to facilitate absorption of iron in the intestine.

Indications regarding Health benefits of eating Kiwi

Health benefits of eating kiwi have to do with its nutritional benefits. The following are some of the amazing health benefits of eating kiwi.

1. Stimulation of the Immune system
2. Beneficial to Pregnant Women
3. Increases Stamina
4. Reduces Excess Cholesterol
5. Relieves Constipation
6. Fights Anemia

Stimulation of the immune system

The vitamin C content triggered by other vitamins and minerals present the effective working of this amazing fruit better than pharmaceutical preparations.

Among the health benefits of eating kiwi is that it is quite beneficial in preventing flu and colds. This is the reason I stated earlier that it is one of the foods for infections.

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However, it is not the vitamin C in kiwi that prevents viruses neither does it destroy viruses. Consequently, the vitamin C in kiwi helps or strengthens the body’s resistance.

Vitamin C helps in mitigating the effect of the disease thereby making it less severe.

Therefore, one of the amazing health benefits of kiwi at least one a day is quite healthful and beneficial to individuals suffering from certain or various types of infections regardless of the phase in which the disease currently occupies.

Beneficial to Pregnant Women

Kiwis offer healthful benefits to mother and fetus during pregnancy. This is because they act to stimulate the immune system and also facilitate production of blood.

Therefore, they are quite recommended for pregnant women.

In essence, health benefits of eating kiwi in terms of its folate content help prevent spinal column birth defects like spinal bifida.

Increases stamina

Athletes benefit a lot from kiwi according to an experiment conducted at the University of Beijing. It shows that athletes who consume kiwi display a 24% increase in stamina over other group that didn’t participate.

The result is dues to its richness in vitamin C and minerals.

Reduce Excess Cholesterol

It is noteworthy here that among the health benefits of eating kiwi is its capabilities in reducing excess cholesterol and even arteriosclerosis.

This is due to the soluble vegetable fiber content in kiwi which acts to reduce the cholesterol absorption.

This food helps to reduce or eliminate the causes of arteriosclerosis: excess cholesterol in the blood.

Since kiwi is highly rich in antioxidant vitamins like vitamin C and E, they prevent cholesterol from sticking to the arterial walls and at the same time forming atheroma plaque.

Again, their great potassium content and low sodium content help to prevent high blood pressure (hypertension).

Relieves Constipation

High soluble fiber in kiwi presents a mild laxative that promotes fecal movement via intestine.

Fights Anemia

Kiwi helps to enrich the blood thereby halting anemia. They are quite beneficial in cases of anemia. This is because of their vitamin C, iron and copper content.

Since, the assimilation of iron is great, it is particular recommended for those with iron deficiency condition.

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Preparation and Use

Fresh: They are eaten fresh and that’s their natural state. Since, they ripe well off the tree; they are usually harvested while they are still green, and hard. And this contributes to ease of transportation.

According to webmd.com, kiwi is packed with vitamins and dietary fiber that provide various health benefits.

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Fidel Perez

A graduate of Computer Science and Information Management Technology. Diploma – Caregiving, Certificates – Dementia and Diabetes Awareness and Management. A researcher, blogger, songwriter, singer and acoustic guitarist. Born in an environment where natural talents such as healing are imparted at our natural birth. This natural talents of healing is the result of our genetic inheritance and the training from family environment.