6 Health Promoting Qualities Of Kiwifruit

Striking the perfect balance between sweet and tart with a juicy yet crunchy bite to it, it was no surprise that kiwi became an instant hit among the people of New Zealand – so much so that the country adopted the fruit as its own and renamed it kiwi due to its uncanny resemblance to their national bird of the same name.

Kiwi is essentially an edible berry about the size of a regular egg. The fuzzy brown peel envelops a vibrant lime green fruity flesh, speckled with black seeds in an oval pattern around a creamy white center. This unique appearance makes kiwifruit a cut above regular berries and a treat for the eyes as well.

Moreover, it’s also pretty easy on the taste buds, all thanks to its juicy texture and scrumptious flavor that’s tangy and sweet in just the right proportions.

Sliced and chilled slices of kiwi can be used to add a whole new dimension to your regular desserts, smoothies, cereals, salads, and fruit bowls in terms of flavor, texture, and color.

# Aids in Digestion

Frequent sufferers of digestive problems can benefit greatly from increasing their intake of kiwifruit. Not only is it replete with dietary fiber, but this fruit also contains a proteolytic enzyme called actinidin, which helps in the quick breakdown of protein, much like papain in papaya or bromelain in pineapple.

This is particularly favorable for people with regular bouts of irritable bowel syndrome.

This property was expounded upon by a 2010 study published in the Journal of Agricultural and Food Chemistry, which reports that under simulated gastric conditions, kiwifruit extract containing actinidin enhanced the digestion of some, but not all, food proteins.

Another 2013 study published in Advances in Food and Nutrition Research further confirmed the positive influence of kiwifruit on protein digestion. Kiwifruit extract alone can help in the metabolism of some proteins present in foods, particularly those in yogurt, cheese, fish, and raw eggs.

# Boosts the Immune System

The high vitamin C content in kiwifruit can help strengthen your immunity. This antioxidant helps bolster your immune system to ward off diseases and protect the body against harmful pathogens.

A 2007 study published in the Nutrition Research journal was found that the body can absorb certain antioxidants more effectively from kiwifruit than from other antioxidant-rich fruits, such as spinach and red pepper.

A 2013 study published in the Canadian Journal of Physiology and Pharmacology reports that, as a rich source of antioxidants, kiwifruit may protect the body from endogenous oxidative damage, support immune function, and reduce the incidence and severity of cold or flu-like illnesses in at-risk groups, such as older adults and children.

# Improves Vision Health

Kiwifruit is beneficial for your eyesight because it contains vision-promoting compounds known as lutein and zeaxanthin.

Lutein helps increase pigment density in the macula, the oval-shaped yellow spot near the center of the retina, which in turn protects the retina and lowers the risk of macular degeneration.

On the other hand, zeaxanthin helps protect your eye’s macula from harmful ultraviolet (UV) light that can cause eyestrain and vision problems.

Also, kiwifruit is rich in vitamin C, which aids in preventing cataracts.[15] In addition, kiwi’s high vitamin A content benefits the eyes by protecting the cornea.

# Supports Cardiovascular Health

Kiwifruit is loaded with vitamin C and E, polyphenols, and a good amount of potassium. All these nutrients contribute to maintaining optimal cardiovascular health.

The antioxidants, such as vitamin C and E, aid in removing free radicals from the blood and help prevent cell damage that has been linked to cardiovascular disease such as atherosclerosis.

Further, kiwis may help reduce the risk of blood clots and lower the amount of fat content in the blood. Parallels have been drawn between the anticlotting effects of kiwi consumption and a daily dose of aspirin, wherein the fruit was found to be as conducive for a healthy heart as the drug.

Moreover, kiwi is devoid of any of the harmful side effects commonly associated with aspirin use, such as intestinal bleeding and inflammation.

# Improves Blood Sugar Control

Not only is kiwi safe to be consumed by diabetics, but it may also be useful in managing their sugar levels. It has a low glycemic index that ranges from 47 to 58, which implies that it will not raise your blood sugar level instantly or drastically.

Being high in fiber and low in carbohydrates, kiwi aids in controlling blood sugar levels and lowering cholesterol. Also, it helps treat complications associated with diabetes, such as neuropathic diabetic foot ulcers.

A 2014 study published in the Journal of Research in Medical Sciences reports that natural compounds in kiwifruit, including protein-dissolving enzymes, aid in improving different aspects of the wound-healing process. Based on these benefits, researchers concluded that kiwifruit aids in the treatment of neuropathic diabetic foot ulcers.

# Induces Better Sleep

People who have difficulty enjoying sound sleep can eat a few kiwifruits to help solve this problem. This tangy and sweet fruit contains many medicinally useful compounds, including antioxidants and serotonin, that may be beneficial in the treatment of sleep disorders.

In a 2011 study published in the Asia Pacific Journal of Clinical Nutrition, researchers analyzed the effect of kiwifruit consumption on sleep quality in adults with sleep problems. They found that kiwifruit consumption may improve sleep onset, duration, and quality in adults with self-reported sleep disturbances.