Kiwi can also be found in supplement form. One study from found that there was a beneficial effect on the lung function among those who consumed fresh fruit regularly, including kiwis. Fresh fruit like kiwi may reduce wheezing in susceptible children. Kiwis have plenty of fiber, which is already good for digestion.
They also contain a proteolytic enzyme called actinidin that can help break down protein. One study recently found that kiwi extract containing actinidin greatly enhanced the digestion of most proteins. Kiwis are nutrient-dense and full of vitamin C. In fact, just 1 cup of kiwi provides about percent of your daily recommended value. Vitamin C is an essential nutrient when it comes to boosting your immune system to ward off disease.
One study even found that kiwis may support immune function and reduce the likelihood of developing cold- or flu-like illnesses. This is especially true in at-risk groups like adults over the age of 65 and young children.
Oxidative stress can result in damage to our DNA. This can lead to health problems. Partially thanks to its antioxidants, there is some evidence from an older study that regular consumption of kiwi or kiwi extract reduces the likelihood of oxidative stress. Since oxidative DNA damage is strongly linked to colon cancer , regular kiwi consumption could lower your risk of colon cancer, too.
Not only can kiwi fruits provide an extra boost to our immune system, they can also help us to manage our blood pressure.
A study found evidence that the bioactive substances in three kiwis a day can lower blood pressure more than one apple a day.
Long term, this may also mean a lowered risk for conditions that can be caused by high blood pressure , like strokes or heart attacks. In addition to helping us manage our blood pressure, kiwis can actually reduce blood clotting. Which other foods are good sources of antioxidants? Vitamin C contributes to the production of collagen , a key component in cells and organs throughout the body, including the skin. A review of studies found that taking oral collagen supplements may help boost skin elasticity and hydration and reduce wrinkles.
Taking supplements is not the same as consuming vitamin C in kiwis, but eating the fruit may still help keep the skin healthy. One kiwi weighing 69 grams g provides 64 milligrams mg of vitamin C.
Kiwifruit also provides vitamin E, or tocopherol. The antioxidant properties of vitamin E and its ability to help protect the skin from sun damage may help prevent skin disorders. Learn more about skin-friendly foods. A study looked at the effects of kiwifruit on sleep quality in adults with sleep problems. The researchers found that eating kiwis improved sleep, according to self-reported measures.
The scientists suggested that this benefit may stem from the antioxidant and serotonin contents of kiwis. Kiwis contain fiber, potassium , and antioxidants, all of which may support heart health. The American Heart Association AHA encourage people to increase their potassium intake while reducing their consumption of added salt, or sodium. Potassium relaxes the blood vessels, which helps manage blood pressure, and people with low blood pressure tend to be less likely to develop cardiovascular disease.
A review published in found that people who consume high amounts of fiber have a lower risk of developing cardiovascular disease. Which foods may help manage high blood pressure? According to the Office of Dietary Supplements , a high potassium intake may also help prevent kidney stones from forming. The National Cancer Institute note that high levels of free radicals in the body can cause damage to DNA that can result in various types of cancer.
Kiwis provide a range of antioxidants that help remove free radicals from the body. This is one way in which the fruit may help prevent cancer. In addition, research has shown that people who eat plenty of fiber — especially fiber from fruits and cereals — are less likely to develop colorectal cancer than those who eat little fiber. Product Reviews. Home Ideas. United States. Type keyword s to search. Today's Top Stories. The Rise of the Cleanfluencer. Flavia Morlachetti Getty Images. Joy Skipper Giphy.
Related Story. Typically, only the flesh of the kiwi fruit is eaten, but the skin is also edible. One kiwi fruit flesh only contains just 34 calories. Kiwi fruits are very low in protein and fat 0. Kiwi fruit is well-known for its high vitamin C content, with 53mg per kiwi — more than is found in the same quantity of orange. Vitamin C plays plenty of important roles in our health, including keeping cells healthy and helping with wound healing. The health benefits of bananas The health benefits of cherries The health benefits of apples The health benefits of grapefruit.
Nicola Shubrook is a nutritional therapist and works with both private clients and the corporate sector. Find out more at urbanwellness.
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