Health Benefits of Kiwi – 15 Proven & Surprising Facts

Kiwi fruit, also known as Chinese gooseberry or Macaque peach, is the national fruit of China. The sweet fruit tastes like a combination of pineapple, banana and strawberry. Named after the flightless brown bird kiwi, the fruit is a delight to the taste buds and is loved by all.

Kiwis are small, but don’t let their size fool you. This super fruit is host to numerous nutrition benefits. In addition to its whole food form, kiwi can also be found as a supplement available as a powder or tablet.

Does thinking about kiwis make your mouth water? If yes, you sure are a kiwi lover. Like you love kiwi fruit yourself you sure must have thought of letting your baby enjoy its taste too.

Kiwifruit plant is a semitropical, deciduous, large woody vine belonging within the family of Actinidiaceae in the Genus, Actinidia. Scieintific name: Actinidia chinensis.

Kiwi Health Benefits

1. Strengthens The Immune System

Kiwifruit is a rich source of antioxidants, which help protect your fetus’s RNA and DNA from damage. It combats the free radicals in your body and keeps illness and diseases at bay. It also protects the cells from oxidative stress.

2. Prevent Stomach Ulcer 

Kiwi fruit has been shown to have several potential benefits for people with stomach ulcers. Here are some data points that support these benefits:

Kiwi fruit contains a proteolytic enzyme called actinidin, which has been shown to have a protective effect on the stomach lining. One study found that actinidin was effective at reducing the size of stomach ulcers in rats.

Kiwi fruit is also a good source of vitamin C, which has been shown to have anti-ulcer effects. One study found that supplementing with vitamin C reduced the severity of ulcers in rats.

Kiwi fruit is a good source of dietary fiber, which has been shown to have a protective effect against ulcers. One study found that a high-fiber diet reduced the incidence of gastric ulcers in rats.

H. pylori is a bacterium that is often associated with the development of stomach ulcers. Kiwi fruit has been shown to have antibacterial properties that may help prevent the growth of H. pylori. One study found that kiwi fruit extract was effective at inhibiting the growth of H. pylori in vitro.

Chronic inflammation is thought to play a role in the development of stomach ulcers. Kiwi fruit has been shown to have anti-inflammatory properties that may help reduce inflammation in the stomach lining. One study found that consuming kiwi fruit extract reduced the production of inflammatory cytokines in the stomach lining of rats.

3. Gives Smooth Skin

Mash half avocado and a kiwi fruit until it has acquired a smooth consistency. Add 1 teaspoon of honey to the paste and apply it on your face and neck. Wash it off after 15 minutes to get smooth and glowing skin.

• Kiwi fruit is an excellent source of vitamin C, which is essential for the synthesis of collagen, a protein that provides structure to the skin. Vitamin C also acts as an antioxidant, protecting the skin against damage from free radicals. One study found that consuming kiwi fruit for 16 weeks led to a significant increase in skin brightness and a decrease in the appearance of fine lines.
• Kiwi fruit contains a range of antioxidants, including vitamin E, polyphenols, and carotenoids. These antioxidants have been shown to protect the skin against oxidative stress and reduce the signs of aging. One study found that applying kiwi fruit extract to the skin led to a significant reduction in wrinkle depth and an improvement in skin elasticity.
• Kiwi fruit contains enzymes called proteases, which can help to exfoliate the skin and remove dead skin cells. One study found that applying a kiwi fruit enzyme mask to the skin led to a significant reduction in the number of dead skin cells and an improvement in skin texture.
• Kiwi fruit contains omega-3 fatty acids, which have been shown to promote skin health. One study found that consuming omega-3 fatty acids led to a significant improvement in skin hydration and a reduction in the appearance of fine lines.
• Kiwi fruit is also a good source of vitamin E, which is a potent antioxidant that can help protect the skin from UV damage. One study found that consuming vitamin E supplements led to a significant reduction in skin roughness and an improvement in skin hydration.

4. Natural Sugars

A kiwifruit contains natural sugars that help control your cravings for sweets. With its low glycemic index, kiwifruit does not lead to an insulin spike. Regulating the blood sugar levels is quite important, as gestational diabetes during pregnancy is quite common.

• Despite its natural sweetness, kiwi fruit is relatively low in calories. One medium-sized kiwi fruit contains only around 60 calories, making it a good choice for people who are watching their calorie intake.
• The glycemic index (GI) is a measure of how quickly a food raises blood sugar levels. Foods with a high GI can cause blood sugar levels to spike, while foods with a low GI are digested more slowly and cause a more gradual rise in blood sugar levels. Kiwi fruit has a low GI, which means that it is less likely to cause blood sugar spikes than high-GI foods like sugary snacks or processed foods.
• Kiwi fruit is a good source of dietary fiber, which can help slow down the absorption of natural sugars into the bloodstream. This can help regulate blood sugar levels and prevent blood sugar spikes. One study found that consuming kiwi fruit led to a significant decrease in blood sugar levels in people with type 2 diabetes.
• Kiwi fruit contains fructose, which is a natural sugar that is metabolized differently than other sugars like glucose or sucrose. One study found that consuming fructose led to a lower insulin response than consuming glucose or sucrose.
• Kiwi fruit is a good source of vitamin C, which has been shown to reduce sugar cravings. One study found that consuming vitamin C supplements led to a decrease in sugar cravings and an improvement in mood.

Above data points suggest that kiwi fruit can be a good choice for people who are looking for a naturally sweet food that is low in calories and has a low glycemic index. The high fiber content and presence of fructose may also help regulate blood sugar levels, while the vitamin C content may help reduce sugar cravings.

5. Repair Damaged Sperm

The rich vitamin C, an anti-oxidant, protects sperms from genetic damage that may cause a birth defect. When a couple are trying for a baby, both should prepare their overall health by increasing on this rich vitamin to increase their chances of conception and later a healthy baby.

• Kiwi fruit is a rich source of antioxidants, which can help to protect sperm from oxidative stress and DNA damage. One study found that consuming kiwi fruit for 12 weeks led to a significant increase in antioxidant activity in semen.
• Kiwi fruit contains the amino acid arginine, which has been shown to improve sperm motility and quality. One study found that supplementing with arginine led to a significant improvement in sperm concentration and motility.
• Kiwi fruit is also a good source of folate, which is an important nutrient for sperm health. Folate has been shown to improve sperm count and motility, as well as reduce the incidence of sperm DNA damage. One study found that supplementing with folic acid led to a significant improvement in sperm concentration and motility.
• A small study of men with fertility problems found that consuming kiwi fruit for 4 weeks led to a significant improvement in semen quality, including an increase in sperm concentration and motility.
• Another study found that consuming kiwi fruit for 4 weeks led to a significant improvement in sperm DNA integrity.

Above data points suggest that kiwi fruit may have potential benefits for repairing damaged sperm, due to its high antioxidant content, presence of arginine and folate, and potential to improve semen quality and sperm DNA integrity. However, more research is needed to confirm these findings and determine the optimal amount of kiwi fruit or specific kiwi fruit components needed to achieve these benefits.

6. Healthy and Glowing Skin

Kiwi is loaded with dietary fiber and antioxidants, making it an excellent laxative. Regular consumption of the kiwi fruit juice aids the body in eliminating toxins and wastes.

• Kiwi fruit is a rich source of vitamin C, which is a powerful antioxidant that can help to protect the skin from free radical damage caused by environmental stressors like pollution and UV radiation. Vitamin C also plays a crucial role in collagen synthesis, which is essential for maintaining skin elasticity and preventing wrinkles. One medium-sized kiwi fruit contains over 70% of the daily recommended intake of vitamin C.
• Kiwi fruit contains other antioxidants in addition to vitamin C, including polyphenols and carotenoids. These compounds can help to protect the skin from oxidative stress and damage.
• Kiwi fruit is also a good source of vitamin E, which is another antioxidant that can help to protect the skin from damage. Vitamin E has been shown to help prevent the formation of wrinkles and fine lines.
• One study found that consuming kiwi fruit for 16 weeks led to a significant improvement in skin texture and elasticity, as well as a reduction in skin roughness.
• Kiwi fruit contains anti-inflammatory compounds that may help to reduce inflammation in the skin. Chronic inflammation is associated with several skin conditions, including acne, psoriasis, and eczema.

7. Connective Tissues Health

Vitamin C is essential for the synthesis of collagen, thus its high content in kiwifruit is highly beneficial to connective tissues health, especially for bone, tooth and gum health. Not only kiwifruit can help maintain the integrity of bone tissue by enhancing the synthesis of collagen, but it also promotes its mineralization (thereby preventing osteoporosis) due to its content in calcium and phosphorous.

• Kiwi fruit is a rich source of vitamin C, which is essential for the production of collagen. Collagen is a protein that is found in connective tissue and plays a crucial role in maintaining its strength and integrity. Vitamin C is also a powerful antioxidant that can help to protect the connective tissue from damage caused by free radicals.
• Kiwi fruit contains an enzyme called actinidin, which has been shown to have anti-inflammatory effects. Inflammation is a common cause of joint pain and stiffness, and reducing inflammation may help to improve joint health.
• Kiwi fruit is also a good source of several minerals that are important for bone health, including calcium, magnesium, and potassium. These minerals play a crucial role in maintaining bone density and strength.
• The high vitamin C content in kiwi fruit may also help to improve wound healing. Collagen is essential for the formation of new tissue and blood vessels during the healing process, and vitamin C is necessary for collagen synthesis.
• As mentioned previously, kiwi fruit’s high vitamin C content can help to promote collagen synthesis, which is important for maintaining skin elasticity. This can be beneficial for connective tissue health, as skin is a type of connective tissue.

8. Balances Hormones

Hormonal fluctuation is quite common during pregnancy. One moment you are too emotional, and then suddenly, you become edgy. Depression, tiredness, and stress are not good for you as an expecting mom. Eat a serving of kiwifruit to keep these problems at bay.

• Kiwi fruit is also a good source of folate, which is important for hormone balance. Folate is necessary for the production of neurotransmitters like serotonin and dopamine, which can impact mood and hormonal regulation.
• Kiwi fruit contains anti-inflammatory compounds, which may help to reduce inflammation in the body. Chronic inflammation is associated with several hormonal imbalances, including insulin resistance and thyroid disorders.
• Kiwi fruit contains fiber and prebiotics, which can help to promote the growth of healthy gut bacteria. The gut microbiome plays a crucial role in hormone balance, as it is involved in the production and metabolism of several hormones, including estrogen and cortisol.

9. Prevent Muscle Cramps

The richness in minerals such as magnesium and potassium, help alleviate muscle fatigue, prevent muscle cramps and improve muscle strength.

• Kiwi fruit is a rich source of potassium, a mineral that is important for muscle function. Potassium helps to regulate muscle contractions and can help to prevent muscle cramps.
• Kiwi fruit has a high water content, which can help to improve hydration levels. Dehydration is a common cause of muscle cramps, and staying hydrated can help to prevent them.
• Kiwi fruit contains several antioxidants, including vitamin C and polyphenols. Antioxidants can help to reduce oxidative stress and inflammation, which can contribute to muscle cramps.
• Kiwi fruit contains a compound called serotonin, which is important for sleep regulation. Getting adequate sleep is essential for preventing muscle cramps, as fatigue and lack of sleep can increase the risk of muscle cramps.
• Some studies have suggested that kiwi fruit may have potential benefits for exercise performance. One study found that consuming kiwi fruit before exercise helped to reduce muscle soreness and improve muscle strength.

10. Promotes Digestion

As an expecting mom, you know that constipation and hemorrhoids are quite normal during pregnancy. Kiwi is one of the best prebiotics around. Prebiotics contain enzymes, dietary fiber, and phenolic compounds. These nutrients feed the probiotic bacteria in the digestive system. Eating kiwifruit helps prevent constipation, diarrhea, gastritis, bloating and abdominal pain.

• Kiwi fruit is a good source of fiber, which is important for digestive health. Fiber helps to promote regular bowel movements and can prevent constipation.
• Kiwi fruit contains several digestive enzymes, including actinidin and proteases. These enzymes can help to break down proteins and improve digestion.
• Kiwi fruit contains anti-inflammatory compounds, which may help to reduce inflammation in the digestive tract. Chronic inflammation can lead to digestive issues like irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD).
• Kiwi fruit contains prebiotics, which can help to promote the growth of healthy gut bacteria. A healthy gut microbiome is essential for proper digestion and can prevent digestive issues like bloating and gas.
• Some studies have suggested that kiwi fruit may have potential benefits for preventing acid reflux. One study found that consuming kiwi fruit before bedtime helped to reduce acid reflux symptoms in adults with gastroesophageal reflux disease (GERD).

11. Healthy Blood Pressure

Kiwis are loaded with potassium and a low content of sodium. They are well known because of its high potassium content. One cup of kiwis contains 688 milligrams of potassium, compared to 3.3 milligrams of sodium. This helps the blood vessels relax and maintains proper blood pressure.

• Kiwi fruit is a good source of potassium, which is important for regulating blood pressure. Potassium helps to counteract the effects of sodium, which can raise blood pressure.
• It contains flavonoids, which may help to improve endothelial function. The endothelium is the inner lining of blood vessels, and dysfunction in the endothelium can contribute to high blood pressure.
• Kiwi fruit contains anti-inflammatory compounds, which may help to reduce inflammation in the body. Chronic inflammation can contribute to high blood pressure.
• Some studies have suggested that kiwi fruit may have potential benefits for improving lipid profiles. High cholesterol levels can contribute to high blood pressure.
• Kiwi fruit contains antioxidants, which can help to reduce oxidative stress. Oxidative stress can damage blood vessels and contribute to high blood pressure.

12. Prevent Mental fatigue

The high magnesium content in kiwifruit enhances energy production within the brain, thereby increasing concentration and relieving mental fatigue.

• Kiwi is a good source of vitamin C, which is an important antioxidant that can help to reduce oxidative stress in the brain. Oxidative stress can contribute to mental fatigue.
• Kiwi fruit contains flavonoids, which may help to improve cognitive function and reduce mental fatigue. Flavonoids have been shown to have potential benefits for improving blood flow to the brain and reducing inflammation.
• Kiwi fruit contains serotonin, which is a neurotransmitter that plays a role in regulating mood and sleep. Serotonin has been shown to have potential benefits for reducing mental fatigue and improving cognitive function.
• Some studies have suggested that kiwi fruit may have potential benefits for improving sleep quality. Poor sleep can contribute to mental fatigue.
• Kiwi fruit is high in fiber, which can help to regulate blood sugar levels and prevent energy crashes that can contribute to mental fatigue.

13. Anti-Oxidant Effect

Several nutrients contained in kiwifruit, including iron, copper and vitamins C and E, have antioxidant properties and are responsible for neutralizing free radicals which can cause premature aging, inflammation, as well as many degenerative diseases.

• Kiwi fruit is an excellent source of vitamin C, a powerful antioxidant that can help to neutralize free radicals in the body. Free radicals are unstable molecules that can damage cells and contribute to oxidative stress.
• Kiwi fruit also contains flavonoids, which are plant compounds with antioxidant properties. Flavonoids have been shown to help protect against oxidative damage to cells.
• Kiwi fruit contains carotenoids, which are also antioxidants that can help to reduce oxidative stress in the body. Carotenoids have been shown to have potential benefits for reducing the risk of chronic diseases.
• Some studies have suggested that kiwi fruit may have potential benefits for reducing lipid peroxidation, a process in which free radicals attack lipids in the body. This can lead to inflammation and other negative health effects.
• Some research has shown that consuming kiwi fruit may help to improve overall antioxidant status in the body, potentially reducing the risk of chronic diseases.

14. Improving Bone Health

One cup of kiwis contains 71 mcg or 89 percent of vitamin K. Vitamin K improves calcium absorption, reduces urinary excretion of calcium, and acts as a modifier of bone matrix proteins and possibly contribute to preventing bone disorders like osteoporosis.

• It an excellent source of vitamin C, which is important for the production of collagen, a protein that provides strength and structure to bones. Adequate vitamin C intake has been associated with higher bone density and reduced risk of fractures.
• Kiwi contains calcium and other minerals: Kiwi fruit is also a good source of calcium, a mineral that is essential for building and maintaining strong bones. It also contains other minerals like magnesium and potassium, which are important for bone health.
• May improve calcium absorption: Some research has suggested that kiwi fruit may have potential benefits for improving calcium absorption in the body, potentially leading to stronger bones.
• Osteoporosis is a condition in which bones become weak and brittle. Some studies have suggested that consuming kiwi fruit may have potential benefits for reducing the risk of osteoporosis

15. Healthy Heart

Due to its high potassium and low sodium content, kiwifruit helps maintain blood pressure within normal ranges and prevent hypertension. In addition, potassium plays a critical role in regulating and improving heart function, while vitamin C helps lower blood cholesterol, thereby preventing atherosclerosis and related heart disease.

• Kiwi fruit contains several nutrients that have been associated with a reduced risk of heart disease, including vitamin C, vitamin E, potassium, and fiber.
• High blood pressure is a risk factor for heart disease. Some research has suggested that consuming kiwi fruit may have potential benefits for reducing blood pressure.
• High cholesterol levels are another risk factor for heart disease. Some studies have suggested that consuming kiwi fruit may have potential benefits for improving cholesterol levels, potentially reducing the risk of heart disease.
• Chronic inflammation is a risk factor for heart disease. Some research has suggested that kiwi fruit may have potential benefits for reducing inflammation in the body.
• The endothelium is the inner lining of blood vessels. Impaired endothelial function is a risk factor for heart disease. Some studies have suggested that consuming kiwi fruit may have potential benefits for improving endothelial function.

Here’s the brief history of Kiwi fruit

Origin and cultivation in China: The kiwi fruit is believed to have originated in the Chang Kiang Valley of China. It was first cultivated by farmers in the area in the early 12th century. The fruit was prized for its flavor and medicinal properties, and it was commonly used to treat a variety of ailments.

Introduction to New Zealand: In the early 20th century, seeds of the kiwi fruit were brought to New Zealand by a schoolteacher named Isabel Fraser. She gave the seeds to a local farmer, who planted them and began cultivating the fruit on a small scale. The fruit quickly gained popularity in New Zealand, and by the 1950s it was being exported to other countries.

Commercial cultivation: In the 1960s, commercial cultivation of kiwi fruit began in earnest in New Zealand. The fruit was first marketed under the name “Chinese gooseberry,” but in the 1960s the name was changed to “kiwifruit” in honor of the national symbol of New Zealand, the kiwi bird.

Global popularity: Kiwi fruit has since become popular around the world, with New Zealand remaining a major producer and exporter of the fruit. Other countries, such as Italy, Chile, and the United States, have also begun to cultivate and export kiwi fruit.

Overall, kiwi fruit is a nutritious and delicious addition to a healthy diet and offers numerous health benefits.

The fruit’s popularity has grown significantly in recent years, with New Zealand remaining a major producer and exporter of kiwi fruit, followed by Italy and Chile. Today, kiwi fruit is enjoyed by millions of people around the world for its unique flavor and numerous health benefits.

See Also:

15 Proven & Surprising Health Benefits of Peanuts
13 Proven & Surprising Health Benefits of Wine !
13 Proven & Surprising Health Benefits of Drinking Beer !
12 Proven & Surprising Health Benefits of Beetroot
12 Proven & Surprising Health Benefits of Avocado | Healthiest Fruit in World
15 Amazing & Proven Health Benefits of Carrot !
15 Amazing & Proven Health Benefits of Onion | World’s Oldest Neurosurgeon
17 Proven & Surprising Health Benefits of Garlic !
13 Proven & Surprising Health Benifits of Ginger
17 Proven & Surprising Health Benefits of Turmeric !

 

If you like this post, Then please, share it in different social media. Help our site to spread out.