Nutritional Value Of Kiwi Fruit:
Here is the nutritional profile of 100g of raw kiwi fruit:
- 61 calories
- 0.5 g fat
- 3 mg sodium
- 15 g carbohydrates
- 9 g sugar
- 3g dietary fiber
- 1.1g protein
Health Benefits of Kiwi Fruit:
Can help treat asthma
It’s thought that the high amount of vitamin C and antioxidants that kiwis contain can actually help treat people with asthma. One study from 2000 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 foundTrusted Source that kiwi extract containing actinidin greatly enhanced the digestion of most proteins.
Boosts the immune system
Kiwis are nutrient-dense and full of vitamin C. In fact, just 1 cup of kiwi provides about 273 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.
Can help manage blood pressure
Kiwis can help reduce high blood pressure and prevent diseases such as heart attack and stroke. A study showed that those who ate 3 kiwis a day for 8 weeks had a reduction in their diastolic and systolic blood pressure. Kiwis contain an antioxidant, lutein that may be the cause of its blood pressure regulating ability. Vitamin C in kiwis can also contribute to a reduction in blood pressure.
Reduces blood clotting
In addition to helping us manage our blood pressure, kiwis can actually reduce blood clotting. A study from the University of Oslo found that eating two to three kiwis a day significantly lowered the risk of blood clotting. They were also found to reduce the amount of fat in the blood. Researchers said that these effects were similar to those of a daily dose of aspirin to improve heart health.
Protects against vision loss
Kiwis can prevent macular degeneration and ultimately, vision loss. Kiwi contains zeaxanthin and lutein (or the “eye vitamin). These two compounds perform the same function as antioxidants and help to form vitamin A, an essential nutrient for your eyes. They also absorb excess light that may damage our retinas and protect the eye from cataracts and other eye-related diseases.
A healthy nervous system can have positive effects on your retina, which contains the highest concentration of nerves and is essentially the center of communication of the eye. Kiwis also contain a good amount of copper, which is an essential nutrient that supports the nervous system and therefore supports the healthy functioning of the eyes.