If you are making healthy dietary changes in your diet, you cannot miss this exceptionally tasty and healthy fruit, ‘kiwi’. It is considered an incredibly nutritive food that can make your body free from various illnesses.
A healthy body goes along with a healthy diet, which means taking care of your diet more precisely. For that, it is necessary to include healthy food in your platter daily.
Kiwi fruit is sweet and tangy in taste. It is a Rich Source of vitamin C, vitamin K, vitamin E, and folic acid. One medium kiwi provides 47calories. It is considered a superfood for a patient suffering from low platelet.
Kiwi fruit has important functions in the body, including:
- Kiwi is an excellent source of folate, vitamin K and iron that helps in Hb and platelet growth.
- Contain significantly high potassium which is good for maintaining blood pressure.
- The antioxidant present in it rejuvenates skin cells.
- It reduces bad cholesterol and purifies the liver.
- Actinoden, a proteolytic enzyme present in kiwi improves digestion.
- Protects DNA in the nucleus.
Edible Parts Of Kiwi
The entire kiwi is edible you can eat it with skin, some people prefer to remove its skin due to its soft hairy texture.
- Seed oil- Alpha-linolenic acid and omega 3 fatty acid are present in it.
- Kiwi pulp- It is a rich source of carotenoids.
When to have a kiwi?
To work efficiently, we need good food to energize our bodies accordingly. For that, the best time to have a kiwi is in the morning or an empty stomach to get desired health benefits. these are:
- Complete water demand also refreshes the body
- Clears intestinal toxicity and maintains healthy digestion.
- Purifies liver
- Removes toxins present in the blood.
You can also have it as a snack in mid-morning or mid-evening. But early morning empty stomachs will give a variety of health benefits as our body needs are different we should serve our body accordingly.
Nutrients Present In Kiwi
Nutritional value per 100gm kiwi fruit:
- Water 84%
- Energy
- Fat
- Protein
- Carbohydrate
- Calcium
- Iron
- Magnesium
- Potassium
- Vitamin A, Vitamin C, Vitamin B, Vitamin E and Vitamin K
How much is good for health (Per Day/Per Diet)
1 kiwi daily is advised and the maximum we can have is 3 kiwis a day. It can complete our daily requirement of essential vitamins and minerals.
Health benefits of kiwi
- Increase digestion
Studies have shown that the body absorbs nutrients more from fruit than supplements as it is easy for our body to digest the fruit. Kiwi fruit offers plenty of vitamin c which is good for intestinal cleaning, fiber aids digestion. Furthermore, kiwi contains an Actinidin enzyme that helps in the digestion of protein.
2. Prevent asthma
Vitamin c, present in kiwi helps improve lung function and reduces asthmatic symptoms such as wheezing, breathlessness significantly.
Vitamin c is a rich source of antioxidants that is good for repair and healing purposes.
3. Supports immune function.
For high immunity it is necessary to include vitamin C-rich food in your diet, kiwi contains 100mg of vitamin C per 100 g, which is undoubtedly higher than oranges.
4. Treatment of dengue
In some studies, kiwi supports a preventive role in the treatment of dengue. Kiwi reduces blood plaque stickiness and helps in the production of healthy platelet cells. In addition to vitamin C, kiwi is also a good source of vitamin K, which is, required for the growth of platelet cells.
5. Beneficial for foetal growth
Experts believe eating kiwi during the first trimester of pregnancy is good for foetus growth as it is a natural source of folic acid, which is essential for the production of RBC, also decreases foetal birth defects.
6. Improves eyesight
If you are looking for ways to improve your eyesight, then kiwi is excellent fruit as it is a rich source of essential vitamins that are necessary for maintaining eyes health.
7. Boost skin health
Nowadays, kiwi is used in cosmetic preparation, making of face masks, creams, lotion, etc. Generally, it provides a moisturizing, rejuvenation, and cleansing effect on the skin. Besides that, oral intake removes toxins from the body and makes skin glow internally.
8. Improve high BP and maintain heart health
Kiwi fruit is rich in antioxidants, which decreases oxidative stress & remove toxin present in the arterial wall, making blood flow smoothly and normalizing blood pressure. It also decreases cholesterol which is good for heart health.
Not to eat with?
(Virodhahar)
Raw kiwi is not good when taken with milk or other dairy product due to the Actinidin enzyme, as it will digest milk protein.
Possible side effect of kiwi?
Kiwi fruit is generally considered safe. But, a high dosage of vitamin C can cause side effects to some people. Food act as a drug to our body the right dosage depends on many factors. So, moderate intake is advised. Common side effects of kiwi are:
- Heavy bleeding women should ask a doctor before taking it.
- High intake may cause diarrhoea.
How to include kiwi in diet?
There are numerous ways you can enjoy kiwi in your diet.
- Smoothies- add kiwi, orange, banana, and other fruits of your choice, you can also add spinach leaves.
- Kiwi lemonade- simply the best beverage you could ever try at your home.
- Cake and kiwi muffin- kiwi is a selected ingredient for fruit cake, it gives an elegant look and increases the taste of cake and muffin.
- Kiwi pudding- it is great for breakfast
- Fruit jam- makes a delicious healthy jam with kiwi and other Fruit.
- Fruit chat- just simply cut kiwi with your favourite choice of fruit add a pinch of Himalayan salt and enjoy!