Kiwifruit has long been known as one of the world’s healthiest fruits. Some people have even called it a superfood. What has kiwifruit done to earn these high praises?
Kiwifruit Health Benefits
Find out today in our review of kiwifruit health benefits.
Kiwifruit Boosts Digestion
Kiwifruit has been shown to improve digestion because it contains a unique enzyme called actinidain. This enzyme is specially designed to dissolve protein. If you’ve ever eaten a meal with a lot of protein and felt sick, bloated, or cramped afterwards, then actinidain may be able to help. Papain, which comes from papaya, and bromelain, which comes from pineapple, have similar effects.
Kiwifruit actually benefits digestion in two ways. It also contains high levels of fiber (3 grams of dietary fiber per serving), which can boost your digestive health even further.
Kiwifruit For Weight Loss
Kiwifruit has two things that make it a good weight loss compound: high fiber content and a low glycemic index. Unlike other fruits, kiwifruit doesn’t give you an insulin rush (which tells the body to store fat). If you’re looking for a healthy fruit to complement your weight loss routine, then kiwifruit might be the answer.
Reduce High Blood Pressure
Looking for a natural way to lower your blood pressure? Kiwifruit may be the answer. Kiwi is rich with potassium (312mg per 100 gram serving). This potassium counteracts the effects of sodium, which balances your electrolytes and can keep your blood pressure in check.
Protect DNA Damage
Your DNA, like the rest of your body, experiences oxidative damage over time. Some scientists believe that oxidative DNA damage is what causes a higher risk of cancer as we get older. A study published in Nutrition Journal in 2011 showed that the unique combination of antioxidants in kiwifruit actually safeguards the DNA against oxidative damage. By extension, this research suggests that kiwifruit can help prevent cancer.
Kiwifruit Boosts your Immune System
Kiwifruit may reduce your risk of sickness because it contains an almost ridiculous amount of vitamin C. Each 100 gram serving of kiwifruit contains a whopping 154% of your daily recommended amount of vitamin C. Vitamin C has a proven ability to boost the immune system.
Some people argue that you should eat the whole kiwifruit, including the skin. The skin is completely edible and filled with nutrients. There’s also some evidence that the fuzzy fiber on the outside of the kiwi helps bind to toxins in the body, which means more toxins are moved out of your intestinal tract and out of the body.
Reduce your Risk of Heart Disease
One of the most frequently-cited kiwi studies on the internet today discusses the benefits of kiwis on heart disease. Specifically, eating 2-3 kiwis a day has been shown to reduce the potential of blood clotting by 18% and reduce triglycerides by 15%. Unfortunately, the original source for that information appears to be lost – although many websites gleefully share these benefits regardless.
What we do know about kiwis is that the antioxidant effects can reduce free radical damage in your body, which reduces your risk of blood clotting. Less blood clotting means a lower risk of heart disease, heart attack, and stroke.
Diabetics need to pick foods based on their glycemic index. Kiwi has a glycemic index of 4, which means it’s safe for diabetics to eat. It does not raise your blood sugar quickly. If you’re looking for an easy snack and are sick of eating other diabetic-friendly fruits like grapes and apples, then kiwi can be a good alternative.
Promotes Healthy Alkaline Balance
Kiwi is one of the most alkaline fruits you can buy. That means it has high levels of alkaline minerals. This is important because high-alkalinity foods balance out the high-acidity foods many of us eat every day. A better alkaline balance is attributed to more youthful looking skin, healthier sleep patterns, better physical energy, and a healthier immune system.
Kiwifruit Can Prevent Eye Damage
Many kiwi supporters cite this study as evidence that kiwifruit protects your eyes from damage. That study didn’t exactly involve kiwis: it involved a general assortment of fruits or vegetables. Researchers analyzed the health records of 110,000 men and women and determined that those who ate 3 or more servings of fruit per day experienced decreased macular degeneration by 36%.
Kiwi does have some unique properties that may make it particularly valuable for preventing eye damage, however. It contains lutein and zeaxanthin, both of which are natural chemicals found in the human eye and purported to play a critical role in eye health.