Kiwi – sources, health benefits, nutrients, uses and constituents at NaturalPedia.com

Wednesday, June 21, 2017 by

Kiwis, while more popularly associated with New Zealand, originally hail from northern China. They were called Chinese Gooseberry when introduced to New Zealand during the turn of the 20th century and then changed to kiwifruit to avoid high tax charges during export. These small brown fruits are not only delicious; they also offer a lot of health benefits.

List of known nutrients

  • Copper
  • Folate
  • Lutein
  • Magnesium
  • Potassium
  • Vitamin A
  • Vitamin B3
  • Vitamin C
  • Vitamin E
  • Zeaxanthin

Medicinal uses for kiwis

Kiwis are packed with vitamin C, which is essential in boosting the immune system to stave off diseases. One cup of kiwi has approximately 273 percent of the daily recommended value. One study showed that kiwis may minimize the chances for contracting flu-like illnesses by supporting immune function especially for young people and people over the age of 65.

Similarly, regular intake of kiwis can reduce wheezing symptoms in children, according to a 2000 study. It’s also useful in treating asthma.

Kiwis have a mild laxative effect which is why they’re a good supplement for constipated people. These are also high in potassium, which is helpful in countering the effects of sodium in the body to avoid high blood pressure. Also, it’s been found that eating three kiwis a day is actually better than consuming one apple because you’ll get more bioactive substances. This also reduces the probability of developing other conditions related to high blood pressure, like heart attacks and strokes.

High potassium intake has been found to help minimize kidney stone formation as well as prevent muscle mass loss and preserve bone mineral density. Regular consumption of kiwis can also lower the risk of blood clotting, according to one study from the University of Oslo. The nutritional content in kiwis help reduce fat content in the blood.

Three kiwis per day should be enough to help you save your sight. One study found out that regular intake can decrease macular degeneration by 36 percent because kiwis contain high levels of zeaxanthin and lutein.

Kiwis can also help reduce the risks of other health conditions by preventing oxidative stress, which leads to DNA damage.

Body systems supported by kiwis

Eating kiwis regularly can do your body wonders. One of the most obvious effects of eating this superfood is healthier, stronger, and more beautiful skin. Vitamin C protects the skin from the harmful effects of the sun and pollution. Those who have sleeping problems will also benefit from regular kiwi consumption.

According to Mark Houston, MD, MS, an associate clinical professor of medicine at Vanderbilt Medical School and director of the Hypertension Institute at St. Thomas Hospital in Tennessee, increasing potassium intake is the most important change a person needs to make for a healthy heart. One study showed that people who consumed 4069 mg each day experienced a 49 percent reduced risk of death caused by ischemic heart disease unlike those who only consumed 1000 mg each day.

You can also do your digestive system a lot of good by adding kiwis to your diet. They’re a good source of fiber, which helps treat constipation and other intestinal problems by removing toxins. By cleaning out toxins from the body, you should also be able to help keep your bladder and kidney healthy.

Ways to use kiwis

One thing that makes kiwis so great is they can satisfy your cravings in different ways. Kiwis are great as smoothies, on salads, or as the main ingredient for pies. You can also them to enhance the flavors of other foods like pasta, salsa, and even pizza. Looking for delicious kiwi recipes?

Where to learn more

Summary

Kiwis improve the immune system, protecting you against various diseases.

Kiwis can reduce wheezing symptoms in kids as well as other respiratory conditions, like asthma.

Kiwis provide relief from constipation.

Kiwis reduce the risk of heart attacks, strokes, and kidney stone formation.

Kiwis prevent macular degeneration.

Kiwis protect cells from DNA damage.

Sources include:

AllRecipes.com

NCBI.NLM.NIH.gov

CalHarvest.com

Thorax.BMJ.com

MedicalNewsToday.com

WHFoods.com

HealthLine.com

Food.NDTV.com

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