Talking about kiwi fruit always reminds one about New Zealand. New Zealand has always been popular with kiwi fruit, but kiwi actually came from China. During the early 20th century, missionaries brought this fruit, called Yang Tao, from China to New Zealand. It was cultivated commercially in “land of the long white cloud”, and was renamed Chinese gooseberries. In 1960s, the fruit was introduced in the United States by an American fruit distributor who sees the potential of making known to the world this exotic fruit. She renamed the fruit “kiwi”, as it looks like the popular bird in New Zealand, the kiwi, with brown fuzzy coat. Now, kiwifruit, or Actinidia deliciosa, or Hayward kiwi, is produced by several countries worldwide, not just because of its striking and unusual appearance - skin that is warm and fuzzy and creamy flesh that is colored green filled with tiny black seeds, but also because it is nutritious and provides immense health benefits to humans. There are several varieties of kiwi, but all of them give that smooth texture similar to bananas, or melons, or strawberries, with unique flavors, and the nutrients that one can surely say the fruit is really good for them.

1. It is good for the heart

   Kiwi is indeed good for the cardiovascular health because mainly of its vitamin K content, which can help in reducing the risk of developing blood clots. Additionally, kiwi can lower the body’s triglyceride levels, which can protect the heart. In a research report presented at the American Heart Association scientific meeting, it pronounced that eating at least three kiwis daily can help in lowering the blood pressure. The study was conducted on more than a hundred volunteers who are diagnosed with high blood pressure. After eating three kiwis per day for several weeks, their systolic blood pressure decreased. When compared to those who ate apples, those who have daily dose of kiwis has lowered blood pressure. With normal blood pressure, the pumping function of the heart is also normalized, which maintains the health of the cardiovascular system.

2. It supports the immune system

   Kiwi has shown to have protective properties on the body’s immune system. Not only because the fruit is rich in vitamin C, but there are indications that the phytonutrients found in kiwifruits can actually protect the cells, particularly the DNA, from any attacks made by the free radicals. Clinical studies showed that individuals who are eating kiwifruits and other fruits rich in vitamin C have stronger immune system than those who do not focus on increasing these nutrients in their diet.

3. It helps prevent colon cancer

   This exotic fruit is being ranked as a very good source of dietary fiber. Just about 75 grams of kiwi can already provide the body with 8 percent of the required daily value for dietary fiber. With increased fiber, not only is cholesterol level managed, but the risk of developing colon cancer is reduced. This is because fiber can easily bind with the toxins and remove them from the intestines. Eating kiwi regularly reduces the body’s risk in developing gastrointestinal cancers.

4. It protects the eyes

   Many adults develop ARMD, or age-related macular degeneration, as they get pretty much older. In a research published in the Archives of Ophthalmology, it shows that those individuals who are eating more than three servings of fruits per day are more likely not to develop ARMD. When fruits, such as kiwi, is consumed, the body gets the required vitamins A, C and E, as well as carotenoids, which is important in protecting the vision. The study was conducted for a span of 12 to 18 years, by analyzing the diet of over 100,000 participants. Those who have increased consumption of fruits have lesser chance of developing diseases that destroys their vision. BY including kiwi, as part of the daily fruit servings, the eyes will be well-protected.

5. It helps in the management of respiratory problems

   The vitamin C in kiwi helps in managing the problems of respiration by many individuals. Vitamin C seem to be protective of the body’s respiratory organs. In a study published in Thorax magazine, it shows that children who are consuming 5 to 7 servings of citrus and kiwi fruits per week have fewer incidences of wheezing than those who are eating less. Other respiratory conditions, such as severe wheezing, night time coughing, chronic coughing, runny nose and shortness of breath, are also reduced on children who are eating high amounts of kiwi and other fruits rich in vitamin C. For individuals with asthma and other complicated respiratory problems, increasing the consumption of fruits rich in vitamin C, such as kiwifruits, can benefit so much in managing the disease.

6. It is rich in Vitamins C and K

   Kiwi is rich in vitamins essential for the body’s health. Kiwi has vitamins A, B1, B2, B3, B6, B9, C, E and vitamin K. The fruit is widely known because of its high vitamin C content. A piece of kiwi, or just about 75 grams, can already provide the body with 120 percent of the daily requirement of vitamin C. This makes kiwi one of the top fruits high in vitamin C. Vitamin C is necessary, especially in today’s world, because it protects the body’s cells from the damage caused by the free radicals. This therefore means that the risk of developing cancer is reduced. Moreover, vitamin C can help restore the body’s supply of vitamin E as well as enhance the body’s absorption of iron. Persons with fewer supply of vitamin C in the body are more prone to develop frequent colds, infections and lung problems. Their wound healing is also weak. With daily dose of kiwi fruit, one can be assured that health problems related to vitamin C deficiency is eliminated. Kiwi is also rich in vitamin K. Vitamin K is essential in the proper coagulation of the blood, which can sometimes result to calcification at the arterial level. Vitamin K is also important in preventing bone loss, especially in women at menopausal stage. Just 100 grams of fresh, raw kiwifruit can already provide the body with 38 percent of the required vitamin K.

7. It is packed with minerals like Potassium and Phosphorus

   Minerals are essential in proper body functioning, and kiwi is packed with the necessary minerals. Just by eating a piece of kiwifruit, calcium, iron, magnesium, phosphorus, potassium, sodium and zinc can already be obtained. Although not necessarily bursting with essential minerals, kiwi can still deliver healthfully considering that the fruit only has about 45 calories per 74 grams piece. About 7 percent of the required daily value of potassium, a mineral necessary for the proper functioning of nerves and muscles, can be obtained from one piece of this delicious fruit. And approximately 5 percent each of phosphorus and magnesium is already provided by kiwi. Adding kiwi to fruit salads or vegetable salads can help add to the body’s daily requirement of vitamins and minerals.

Sources
brighthealing.com
livestrong.com
whfoods.org