The Kiwi fruit is also known as the Chinese gooseberry. The kiwi is actually a native of Chine but is grown commercially in other countries, especially New Zealand but is rarely called Kiwi as that’s the name of their national bird.
Kiwi fruit has a brown outer peel and is oval in shape. The approximate weight of each fruit is 125 grams and it has soft and juicy green coloured pulp inside. Kiwi is rich in several vitamins, minerals, antioxidants as well as omega 3 fatty acids. A kiwi fruit of average weight has about sixty calories in it.
There are many health benefits of Kiwi that most of us are not aware of. It helps in the prevention of asthma and protects the DNA from mutation. Here is a brief review about the nutritional content of Kiwi which will help you understand why it is considered as a healthy food.
Vitamin C: Kiwi is a rich in Vitamin C and it can provide around 103 % of the everyday suggested intake. As kiwi is rich in Vitamin C it helps in fighting against many ailments by building up your immune system. The health benefits of Kiwi when included in your diet will help you fight with the harmful effects of free radicals.
Vitamin E: Kiwi fruit is rich in Vitamin E and having kiwi fruit reduces the chances of getting heart ailments and cancer. Kiwi helps in graining the health back from oxidative damage which is caused due to exercising. Also, kiwi fruit does not have high fat content which makes it even healthier for health.
Potassium: Kiwi fruit has rich sources of electrolyte potassium which is a significant part of cell as well as fluids of the body. Potassium counters the negative effects of sodium which is helpful in managing the heart rate as well as blood pressure.
Flavonoid Antioxidants: Kiwi fruit has Flavonoid antioxidants like lutein, xanthin and carotene. Lutein is helpful in lowering the chances of getting cancer and heart ailments. The health benefits of kiwi is also helpful in lowering the risks of health problems like macular degeneration which is the cause of blindness.
Omega 3 Essential Fatty Acids: The fruit of kiwi and the small black seeds in it is rich in omega 3 fatty acids. This helps in lowering the risk of strokes and heart troubles. Studies have indicated that having Omega 3 essential fatty acids reduces the risks of developmental problems in children like autism.
Fiber: hundred grams of kiwi fruit has about 3.8 grams of dietary fiber in it. This soluble fiber is a good natural food fiber. The fiber also reduces the time of exposure to toxic elements and shields the colon mucous tissue layer.
Minerals: Kiwi fruit is also known to have minerals like manganese. It also has magnesium which is helpful in making the bones strong. Kiwi fruit is known to have good amounts of copper which is helpful in the growth of children. Copper makes the bone strong and helps with the development of the brain.
In addition to these health benefits, due to the presence of some elements in this fruit, it helps in stopping blood clot formation in the blood vessels. If you have this fruit on regular basis then the health benefits of kiwi can help your body become less prone to ailments associated with respiratory system like coughing at night and breathing problem.