The vibrant green slices of the Kiwifruit, speckled with tiny black seeds have always worked wonders in sprucing up desserts and fruit bowls. Kiwi is an exotic fruit which is native to north, central and eastern China but is now available across the world due to it’s renowned superfood qualities. Commonly known as Chinese gooseberry, this fruit is loaded with dietary fiber and nutrients, which helps in the prevention of numerous diseases. The average Kiwifruit is sized about 5-8 cm in length and looks almost like a fuzzy brown egg. It is packed with vitamins A, K, E and B, along with minerals like potassium and copper. Due to this powerhouse quality of the fruit, its myriad health benefits are known to translate into managing diabetes, preventing eye problems, maintaining heart health and also helps with weight management. Read on to know more about this superfruit:
Given it’s low glycemic index (GI), the kiwifruit helps to reduce blood glucose more than any food with the same or higher GI. Many people who are diagnosed for diabetes are prone to diabetic neuropathy. Given the high level of sugar in the blood, this condition affects the nerves and interferes with the blood circulation and velocity conduction of the nerves. Kiwi being a source of Inositol, a sugar which is crucial in preventing chronic diseases like diabetes, is pretty advantageous for patients suffering from this disease since it also has a low glycemic index.
Healthy bones and heart
Kiwi is one of the few sources of potassium which helps in curtailing the loss of calcium from the bones. In the long run this can help prevent ailments like osteoporosis and can further regulate the development of healthy bones. When it comes to your heart, kiwis are shown to have a prophylactic effect on the cardiovascular health. It is noted that by consuming 2-3 kiwis a day, it can reduce blood clotting by 18 percent and also considerably reduce the triglyceride count
Kiwifruit is also low on carbohydrates and has zero fat. Combined with it’s high fiber content, not only does it slow down absorption of sugar it also decreases the chances of a sugar spike. Unlike soluble fibers, kiwi is made up of insoluble fibers which don’t dissolve in water, and are considered very gut-healthy as they add bulk to the diet and have a laxative effect. This keeps the bowel movements in check, which helps with digestion and reduces issues like bloating and constipation.
Promotes Eye Health
This wonder fruit contains lutein (a type of phytochemical) that helps in preventing eye problems and macular degeneration in adults. As macular degeneration is one of the leading causes for loss of vision in older adults, experts believe that consuming 3 servings of kiwi a day can reduce the risk of degeneration by 36 percent.
And as goes in the case of any citrus fruit, kiwi also helps to build up your immunity. The presence of Vitamin C and E along with other antioxidants, reduces the incidence and severity of flu-like symptoms in adults as well as children. It has also been shown to help people who suffer from respiratory disorders like asthma, chronic cough, and wheezing. However due to the presence of actinidain in the fruit, a number of cases of allergic reactions have been reported with symptoms such as itchiness and weezing.