Why Is Kiwi Healthy?

Botanically speaking, kiwi is classified as a berry Actinidia deliciosa and Actinidia chinensis are the two most commonly consumed types of kiwi.

Kiwi has an impressive profile of nutrients it contains Here's the nutritional breakdown for a 100-gram serving of raw, green kiwi: Calories: 64 Carbohydrates: 14 grams Fiber: 3 grams Fat: 0.

44 grams Protein: 1 gram Vitamin C: 83% of the recommended daily intake (DU) Vitamin E: 9 % DU Vitamin K: 34% DU Folate: 7% DU Copper: 15% DU Potassium: 4% DU Magnesium: 4% DU Kiwi is extremely rich in vitamin C, and a portion of 100 grams provides over 80% of the average daily need for vitamin C Vitamin C functions as a powerful antioxidant in the body, protecting cells from oxidative damage It is also involved in immune function and is needed by the human body to produce collagen and some neurotransmitters.

In addition, kiwi contains potassium, copper, vitamin K, folate and vitamin E, a fat-soluble nutrient that has antioxidant effects and plays an important role in maintaining immune health system.

Kiwi is low in calories, protein and fat and is a good source of fiber It is an excellent source of useful plant compounds In addition to containing antioxidant nutrients - vitamin C and vitamin E, kiwi is an excellent source of plant compounds that have antioxidant and anti-inflammatory effects in the body.

For example, kiwi contains carotenoids, which have numerous positive effects on human health The carotenoids present in kiwi include: lutein zeaxanthin beta carotene Studies show that a diet rich in carotenoids can help protect against certain diseases, including heart disease.

A review of 69 studies revealed that higher dietary intake and higher concentrations of carotenoids, vitamin C and vitamin E in the blood are associated with a lower risk of developing heart disease and malignancy Kiwi is rich in all these nutrients.

Kiwi also contains polyphenolic compounds, such as caffeic acid and chlorogenic acid, which exert anti-inflammatory effects in the intestines and throughout the body Some research suggests that the total antioxidant capacity of kiwifruit is greater than many popular fruits, including apples, grapefruit and pears.

May be beneficial for heart health A diet rich in vegetables and fruits such as kiwi is a good choice if you want to keep your deer healthy Studies show that eating kiwifruit can help reduce risk factors for heart disease, including high blood pressure.

In a 2012 study of 102 men who used tobacco products, participants ate three kiwis a day for 8 weeks This resulted in a reduction in blood pressure and the degree of platelet aggregation, or clotting of platelets in the blood, compared to the control group.

Hyperactive platelets can increase the risk of heart disease because platelets can stick to the walls of blood vessels, forming plaques When this happens, it is a condition known as atherosclerosis.

People who smoke have a higher risk of plaque build-up, so eating kiwifruit may help prevent platelet accumulation and reduce the risk of atherosclerosis in this population Moreover, some studies have shown that eating kiwifruit can help lower total cholesterol and triglyceride levels and increase HDL ("good") cholesterol, which protects the heart.

Contributes to the health of the digestive tract Kiwi contains both insoluble and soluble fibers Studies show that kiwi contains about one-third soluble and two-thirds insoluble fiber.

Soluble fiber found in kiwi can help regulate blood sugar and heart health and help maintain gut bacteria health, while insoluble fiber found in the fruit can help with regular bowel movements The fiber found in kiwi can retain water and swell more than other types of fiber, such as apple fiber and wheat bran, which means it is a good choice for improving stool consistency and reducing the time it takes for food to pass through the digestive system.

Because of this, kiwi can be a good choice for people who are constipated In fact, a study of 79 people with chronic constipation found that eating two kiwis a day for 4 weeks helped improve stool consistency and frequency and helped reduce straining during bowel movements.

An excellent source of vitamin C Kiwifruit is extremely rich in vitamin C, a nutrient that helps protect cells from oxidative damage and plays many other important roles in the body Research shows that eating kiwi can help you achieve optimal levels of vitamin C in your blood.

A 2012 study year on 15 men with low levels of vitamin C in the body showed that eating one kiwi a day for 6 weeks was enough to reach the "optimal" level of vitamin C, while consuming two kiwis a day resulted in vitamin C saturation.

Another study showed that eating two kiwis a day for 4 weeks increased vitamin C levels and also improved the function of immune cells called neutrophils in young men with low levels of vitamin C Neutrophils are white blood cells that help protect against pathogens and infections.

These cells accumulate high concentrations of vitamin C, which is thought to protect them and support their functioning Potential Risks Regular consumption of kiwifruit is beneficial for health and poses no risk to most people.

The main exception is for those who have a kiwi allergy Kiwifruit contains many potential allergens, including actinidin, which is the main allergen of kiwifruit.

Kiwifruit can cause minor to severe allergic reactions in some people, especially children Signs of a kiwi allergy can be: swelling of the tongue difficulty swallowing wheezing vomiting Instead of aspirin It has been found that if you eat kiwi every morning, it can have the same effect as aspirin, which is known to prevent blood clots.

Kiwi reduces the level of triglycerides in the blood by as much as 15% If you thought that was all, you were wrong: here is another irrefutable fact about kiwi - flavonoids and carotenoids that have an antioxidant effect protect the body from free radicals.

Free radicals can cause a number of diseases, including cancer Kiwifruit protects DNA from oxidative damage, which reduces the risk of cancer even more.

With the fig, Kiwi is one of the most well-known natural digestive regulators, because it is rich in fiber Fiber intake is a great way to rid your digestive system of toxins and prevent colon cancer.

Kiwi is also a rich source of the electrolyte potassium, which plays an important role in maintaining the balance of fluid levels in the body It also regulates heart rate and blood pressure, and counteracts the negative effects of sodium.

Proper potassium intake is essential for a healthy heart, and kiwi is one of the best sources of potassium And finally, you may not have known, but kiwi is also rich in serotonin.

Chocolate is not the only source of this happiness hormone Therefore, choose kiwi, you will eat healthier, get rid of excess weight because the serotonin in kiwi regulates appetite, among other things.

How to eat kiwi? Kiwi is green inside with black pits, while its bark is olive green with fine hairs The seeds are edible, and if you didn't know, even the peel is.

Namely, kiwi peel also contains fiber, vitamins and antioxidants, so it doesn't necessarily have to be thrown away, unless you don't mind its taste and texture You can remove the hair by rubbing with a paper towel.

Kiwi is the healthiest when eaten raw, but it is also excellent in smoothies, oatmeal, fruit salads, pies, cakes .

A drink that builds immunity The combination of carrots, apples, kiwi and other ingredients is full of vitamins and minerals that preserve health and protect against various virus.

This smoothie can be a great snack, and sometimes it can even replace breakfast Ingredients: carrot, orange, apple, a glass of squeezed apple juice, kiwi, a spoonful of apple cider vinegar, a little powdered ginger Preparation: Peel and chop the fruit.

Add apple cider vinegar and ginger to it, and put everything in a blender In a few seconds, you will get a delicious meal for the children, and you will enjoy it yourself.

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