The nutritional profile of 100 grams of raw kiwi fruit
Kiwi fruits or Chinese gooseberry, famously known as the Kiwi, is an oversized berry grown mainly in China. It has a brown color with an edible fur-like texture on the outside. These fruits with bright green or yellow flesh with tiny black seeds that are also safe for consumption. Kiwis are an excellent source of vitamin C, Vitamin K, Folate, and fiber and have significant health benefits. In one study, 41 people ate two golden kiwis per day for 12 weeks. They experienced higher vitamin C levels, a reduction in blood pressure, and 1.2 inches reduction in the waist. Kiwi fruit can help control sugar, improve cholesterol, and support health with additional weight loss benefits.
There are many ways to enjoy this healthy fruit, eat kiwis unpeeled or peeled and add them to salads, smoothies, or juices.
The high amount of vitamin C in Kiwis is the key factor in weight reduction. Vitamin C helps control blood pressure, manage cholesterol levels, support gut health, and improve immune function. It plays an important role in metabolizing facts. According to the latest studies, eating at least two Kiwis fruits a week can help bum belly fat and reduce your waist size. Due to low glycemic index, making them suitable for people and diabetes as well. As the kiwis have low calories, adding them to your diet can provide you with several health benefits without adding to your weight. One or two kiwi fruit a day can be a tasty treat to your diet system. Alternating kiwi fruit with other high-calorie foods can help you lose weight.
Vitamin C and antioxidants in kiwi can boost immunity and keep your body healthy as both these factors enhance the creation of white blood cells that can protect against infection. Further, Vitamin C is critical for skin health as it strengthens skin barriers with its antioxidant properties.
The kiwi fruit has both insoluble and soluble fiber which may boost digestive health. The soluble fiber helps in the production of healthy gut bacteria whereas insoluble fibers retain water and expand during digestion and bulk up your stool.
Antioxidants, potassium, and fibers remain in kiwis and can keep the heart healthy. Potassium helps to maintain blood pressure within normal range and lowers the risk of heart disease. This fruit has fiber which can reduce the risk of heart disease.
The cause of cancer is too many free radicals remaining in the body. Antioxidants in kiwis can eliminate free radicals and help with cancer prevention.
Fruits rich in Vitamin C can enhance skin health by increasing collagen, which helps tighten skin and fight the sign of aging. It also retains the moisture intact in your skin and its anti-inflammatory properties can also help combat acne by reducing swelling.
The ingredients found in kiwi like antioxidants and carotenoids help prevent eye diseases and can improve eye health.
The studies found that Vitamin K is critical for bone health. Kiwis contain vitamin k and small quantities of calcium and phosphorous, which can benefit bone. Consumption of kiwis can prevent osteoporosis.