18.health benefits of kiwi fruit by Allah Dad Khan

2. 18. Health benefits of Kiwi Fruit By
Allah Dad Khan

4. Kiwi Fruit
• Kiwi fruit (Actinidia chinensis) originated in the Chang Kiang valley
of China. Botanists renamed the commonly used fruit variety as A.
deliciosa in 1984 and reserved the name A. chinensis for the yellow-
fleshed kiwifruit.
Since ancient times, Chinese used it as a health tonic, especially, for
women after childbirth and for children to enhance immunity. In
the early 1900, kiwi fruit was first exported to Asia as an
ornamental vine. Americans tasted the fruit in the year 1904 and it
reached New Zealand in 1906. The potential nutritional benefits of
the exotic fruit were identified by the New Zealanders and they
started cultivating it commercially.

5. Nutrition
• A serving of 177g of kiwi fruit contains -
Calories - 108
Carbohydrate - 26g
Dietary fiber - 5g
Vitamin C - 133mg
Protein - 2g
Sodium - 5mg
Sugar - 16g
Calcium - 6 percent
Vitamin E - 3 percent
Iron - 3 percent

6. Helps Your Digestions with Enzymes
• Raw kiwi contains
actinidain, a protein-
dissolving enzyme that
can help digest a meal
much like the papain in
papaya or bromelain in
pineapple.
•

7. Helps Manage Blood Pressure
• Kiwi’s high level of
potassium helps keep
our electrolytes in
balance by
counteracting the
effects of sodium
•

8. Protects from DNA Damage
• A study by Collins, Horska
and Hotten showed that
the unique combination
of antioxidants in Kiwi
fruit helps protect the cell
DNA from oxidative
damage. Some experts
conclude this can help
prevent cancer
•

9. Boosts Your Immunity
• Kiwi’s high vitamin C content along with other
antioxidant compounds has been proven to boost
the immune system.
•

10. Smart Carb for Weight Loss
• Kiwi’s low glycemic index
and high fiber content
means it will not create a
strong insulin rush like
other fruit with high
sugar contents — so the
body will not respond by
storing fa
•

11. Improves Digestive Health
• Kiwis are a great source
of fiber. This prevents
constipation and other
intestinal problem
•

12. Helps Clean Out Toxins
• The fuzzy fiber of Kiwi helps bind and move toxins
from your intestinal tract.
•

13. Helps Fight Heart Disease
• Eating 2-3 kiwis a day has been shown to reduce the
potential of blood clotting by 18% and reduce
triglycerides by 15%. Many individuals take aspirin to
reduce blood clotting, but this causes many side
effects including inflammation and intestinal
bleeding. Kiwi fruit has the same anti-clotting
benefits with no side effects, just additional health
benefits!
•

14. • Suitable For Diabetics
• Kiwi is in the ‘low’
category for glycemic
index, meaning it does
not raise your blood
sugar quickly. It has a
glycemic load of 4
which means it is safe
for diabetics.
•

15. • Protects Against Macular
Degeneration and Other Eye
Problems
• Macular degeneration is the leading
cause of vision loss in older adults.
A study on over 110,000 men and
women showed that eating 3 or more
serving of fruit per day decreased
macular degeneration by 36%. This is
thought to be associated with the
kiwi’s high levels of lutein and
zeaxanthin — both of which are
natural chemicals found in the
human eye. Although both fruits and
vegetables were studied, this same
effect was not shown for vegetables.
•

16. • Create Alkaline Balance
• Kiwi is in the ‘most alkaline’ category for fruits,
meaning it has a rich supply of minerals to
replace the excess of acidic foods most
individuals consume. A few of the benefits of a
properly acid/alkaline balanced body are:
youthful skin, deeper sleep, abundant physical
energy, fewer colds, less arthritis, and reduced
osteoporosis.
•

17. Great for the Skin
• Kiwis are a good source
of vitamin E, an
antioxidant known to
protect skin from
degeneration.
•

18. • . Exotic Taste and Look for Food
Variety
• Kiwis look and taste great. Kids
often love them because they are
so different from most fruits.
• For nutritional balance it is always
good to eat a variety of foods.
Each food has its own unique
qualities and powers. The trouble
with most people’s diet is that we
eat such a limited number of
foods. It increases our chances of
not getting enough of important
nutrients.
•

19. • Naturally Organic
• Kiwi fruit is on the list of foods
that are generally safe from a
lot of pesticide residues. For
2012 it came in with the top
10 safest foods. While it is
always good to support
organic when you can as a
matter of principle, it’s also
good to know whether there is
a big danger if organic is not
available or viable for yo
•

20. Protection against Macular
Degeneration
• Further adding to kiwi fruit benefits, your eyes are
also boosted by the fruit! Containing famous
vision-promoting compounds lutein and
zeaxanthin, kiwi seems to be the perfect fruit for
maintaining vision and protecting against macular
degeneration.

21. Kiwi for Pregnancy
• We know today more than ever before how
important it is to maintain a healthful diet during
pregnancy, and one of the well-known important
nutrients for mom’s-to-be is folate – also known as
folic acid (the syntehtic form). An extremely
important B vitamin for producing and maintaining
new cells, folate is an essential compound for
optimal pregnancy.
•

22. Immune Booster, Chases the Common
Cold Away
• – The kiwi fruit may be small, but it packs a powerful
immune-boosting punch. Packed with vitamin C, D,
B6, B12, K, zinc, folate, fiber, and other nutrients, the
Golden kiwi fruit is perfect for boosting the immune
system and preventing a cold or sickness.