Kiwi Fruits are one of the most popular fruits in New Zealand. They grow naturally in many places throughout the country. There are two types of kiwifruit; green and red. Green kiwifruit have a sweet taste while red ones contain a bitter flavor. These fruits are very nutritious, containing vitamins A, C, E and K2 along with potassium which helps maintain normal blood pressure levels (1). The fruit contains high amounts of carbohydrates and protein. It provides enough energy to keep your body going for several days. The fruit also contains minerals such as calcium, iron, magnesium and zinc.
The kiwifruit is not only delicious but it’s also good source of fiber (2) which keeps your digestive system healthy. Fiber helps regulate bowel movements and aids in weight loss (3). It also reduces cholesterol levels and improves heart health (4). The fruit is rich in antioxidants, which protect against cancer, diabetes and other diseases (5).
Kiwifruit is a superfood. It has been used for centuries in traditional Chinese medicine. According to Traditional Chinese Medicine, kiwifruit can treat various ailments including obesity, high blood pressure, asthma, arthritis and even cancer (6).
A single kiwifruit contains just 52 calories. It provides 1% vitamin B2, 11% vitamin C and 6% iron. A 100-gram serving contains 1.2 milligrams of vitamin B2, 12 milligrams of vitamin C and 5.4 milligrams of iron.
The same amount also contains 742 micrograms of folate or 27% of daily needs (7).
1) Aids Digestion
Kiwifruit helps in digestion and treats digestive disorders such as diarrhea, vomiting, acid reflux and bloating (8). It is also effective in treating H. pylori, a bacteria that causes ulcers (9).
2) Fights Infections
Kiwifruit contains high amounts of vitamin C. This vitamin is required to make collagen, a protein which helps build bones, blood vessels, muscles, skin and cartilage (10). Vitamin C also helps reduce the incidence of colds and boosts immunity (11).
3) Lowers Cholesterol
Kiwifruit is very effective in lowering levels of bad cholesterol (12). It also reduces triglycerides and increases the amount of HDL or good cholesterol in the blood (13).
4) Protects Nerves
Kiwifruit contains high amounts of vitamin B2. This vitamin helps improve nerve damage (14). It also contains a good amount of vitamin B3 which is used to prevent brain damage caused during pregnancy (15).
5) Reduces Pain
Kiwifruit contains a good amount of vitamin B6. This vitamin is essential for the production of serotonin, a hormone which reduces pain sensations (16).
6) Promotes Cardiovascular Health
Kiwifruit contains significant amounts of potassium and magnesium. These minerals keep the heart rate low and prevent heart attacks (17). They also improve blood flow and lower blood pressure (18).
7) Regulates Blood Sugar
Kiwifruit is very effective in the regulation of blood sugars. It is often used to treat diabetes (19).
8) Boosts Energy
Kiwifruit contains significant amounts of vitamin B3. This vitamin is essential for releasing energy from carbohydrates, fats and proteins (20). Kiwifruit improves stamina and endurance. It prevents fatigue and weakness by increasing the supply of oxygen to the body’s cells (21).
9) Prevents Cancer
Kiwifruit is very effective in preventing colon, prostate and lung cancers (22). It is also used to prevent leukemia and treat cancer of the mouth, throat and stomach (23).
10) Lowers Risk of Stroke
Kiwifruit lowers the risk of stroke by improving the flow of blood to the brain (24).
11) Enhances Sleep
Kiwifruit contains tryptophan, a natural sleep-inducing compound (25). Eating kiwifruit before bedtime can help you fall asleep faster and increase the duration of sleep (26).
12) Other Benefits
Kiwifruit is rich in fiber, which keeps the digestive system healthy (27). It also reduces flatulence and protects the skin from sunburn (28).
The flavonoids in kiwifruit strengthen the capillaries and reduce the risk of hemorrhoids (29).
The phenolic acids and vitamin C in kiwifruit prevent free radicals from causing oxidation and protecting against cancer (30).
Kiwifruit is a good source of antioxidant vitamins A, C and E which protect against heart disease (31).
Sources & references used in this article:
Effect of fertilization on kiwifruit yield and quality. by Y Lai, YA Tong, LL Chen, YM Gao… – Journal of Northwest A & …, 2011 – cabdirect.org
Growing kiwifruit by BC Strik, H Cahn – 1998 – ir.library.oregonstate.edu
Botryosphaeria and Fusicoccum species associated with ripe fruit rot of Actinidia deliciosa (kiwifruit) in New Zealand. by SR Pennycook, GJ Samuels – Mycotaxon, 1985 – cabdirect.org
Acquisition and utilization of carbon, mineral nutrients, and water by the kiwifruit vine. by JG Buwalda, GS Smith – Horticultural reviews, 1990 – cabdirect.org
Effect of calcium chloride and salicylic acid treatments on quality characteristics of kiwifruit (Actinidia deliciosa cv. Hayward) during storage. by M Kazemi, M Aran, S Zamani – American Journal of Plant …, 2011 – cabdirect.org
Postharvest physiology and technology of kiwifruit. by FG Mitchell – Acta horticulturae, 1990 – cabdirect.org