What is kiwi good for health – 11 facts based on science
Kiwi is a popular exotic fruit, which, due to its rich composition, is useful for the human body.
According to scientists, regular consumption of kiwi is associated with a reduction in the risk of cardiovascular complications, improvement of the digestive system, strengthening immunity and prevention of vision loss.
10 useful properties
Below are 10 arguments about the health benefits of kiwi, which are scientifically confirmed.
1. The content of valuable substances
Kiwi has a fairly low energy value – about 61 calories per 100 grams and has rich composition . The average weight of one fruit ranges from 60 to 95 grams.
Organic matter content:
| Name | Approximate content per 100 grams |
| proteins | 1.14 grams |
| fats | 0.52 grams |
| carbohydrates | 14.7 grams |
Vitamin and mineral content:
| Name | Approximate percentage of the daily requirement per 100 grams |
| Vitamin C | 150 % |
| Vitamin B1 | 5 % |
| Vitamin B2 | 4 % |
| Vitamin B3 | 12 % |
| Vitamin B6 | 40 % |
| Vitamin B9 | 4 % |
| calcium | 3 % |
| iron | 3,5 % |
| magnesium | 5,6 % |
| phosphorus | 3,7 % |
| potassium | 10,5 % |
| zinc | 0,5 % |
| manganese | 4,9 % |
2. Help with bronchial asthma
According to scientific data
, due to the high content of vitamin C and other antioxidant substances, kiwi has a positive effect on the mucous membrane of the bronchial tree.
With regular use, the severity of shortness of breath and the sonority of dry wheezing decreases against the background of bronchial asthma.
Kiwi also reduces bronchial hyperreactivity, which reduces the frequency of bronchial obstruction attacks. The effect is most pronounced in children.
Scientists recommend eating kiwi at least 1-2 times a week.
3. Improved digestion
One kiwi fruit contains about 2.5 grams fiber
, which is 10% of the daily requirement.
Dietary Fiber useful for a human. They not only normalize the motor activity of the digestive system (prevention of constipation), but also restore the natural microflora (inhibition of vital activity of pathogenic forms, activation of growth and reproduction of beneficial representatives of microbiocenosis).
Also, according to the data scientists from New Zealand, wiki contains a special proteolytic enzyme – actinidine, which helps the body break down proteins coming from food.
Against the background of regular consumption of fruit, there is an increase in the absorption of vitamin C, calcium and iron, which additionally prevents the development of anemia due to various causes (chronic kidney disease, heavy menstruation, etc.).
4. Strengthening the immune system
Kiwi is a valuable source of vitamin C. Ascorbic acid helps maintain The immune system works
(accelerates the proliferation of lymphocytes, increases the activity of T-link cells).
Proven that against the background of regular inclusion of kiwi in the diet, acute respiratory diseases are much less common, and their course is milder.
Kiwi extra protects the immune system during periods of extreme physical or thermal overload.
5. Antioxidant effect
According to the data
studies conducted in the UK, kiwi reduces the damaging effects of oxidative stress on all cells of the human body.
It is oxidative stress that is associated with damage to DNA structures and the development of diseases such as colon or breast cancer. The involvement of this pathological process in the early manifestation of type II diabetes mellitus, hypertension, rheumatoid arthritis is noted.
6. Lowering blood pressure
Norwegian specialists demonstrated
that eating three kiwi fruits per day for 8 weeks leads to a marked decrease in systolic and diastolic blood pressure.
The positive effect is presumably associated with improved functioning of the endothelium, which becomes more sensitive to local hormonal factors.
Additional role in blood pressure control contributes potassium, which is contained in kiwi in fairly large volumes.
7. Correction of dyslipidemia
Atherosclerosis is an extremely dangerous disease that leads to many complications (coronary heart disease and myocardial infarction, chronic cerebral ischemia, stroke).
Proven that kiwi lowers cholesterol in the blood , as well as its atherogenic fractions (LDL, VLDL, TAG), which play a key role in the formation of atherosclerotic plaques with subsequent obstruction of the arterial bed in any area.
It is noted there is also an increase in "useful" lipids – HDL, which reduce the risk of atherosclerotic damage to the vascular wall.
8. Eye protection from damage
One of the main causes of vision loss is macular degeneration. Foreign research show
that kiwis, like many other fruits, with regular use, reduce the risk of developing this pathology by 36%.
The fruit also normalizes the tone of the oculomotor muscles, which prevents the appearance of strabismus and improves the tolerance of prolonged loads on the organs of vision (reading books, working at the computer).
9. Weight Loss Aid
Kiwi is rich in water and fiber, and also has a fairly low calorie content. After consumption, it causes the rapid development of a feeling of fullness of the stomach and hunger quenching for several hours (from 4 to 6).
Additional positive effect contributes ascorbic acid. It increases the activity of oxidative processes in adipose tissue, slows down the formation of new adipocytes.
Kiwi depressing chronic inflammation (due to its pronounced antioxidant potential) and normalizes metabolism in general, which is also a method of preventing the formation of excess fat deposits.
10. Maintaining bone strength
The fruit is rich in vitamin K and calcium – important components that are extremely important for maintaining bone mineral density
.
American scientists proved that kiwi reduces the risk of osteoporosis (decreased bone density) and pathological fractures, which is especially important for men and women after the age of 50, as well as during menopause.
Kiwi, as already mentioned, increases the bioavailability of calcium. Therefore, it is recommended to use it in conjunction with calcium-rich foods (dairy products, cheese, nuts).
Contraindications
In some situations, eating kiwi can cause harm to the body. It is not recommended to use kiwi in the presence of the following contraindications:
- Allergic reactions. If you have a history of kiwi allergy, as well as hypersensitivity to hazelnuts, avocado, latex, wheat, figs, poppy seeds, kiwi is strictly contraindicated (cross-allergy). Allergopathology manifests itself in different ways, more common: isolated itching, urticaria, angioedema.
- Pathology of blood clotting. Kiwi reduces blood clotting and may increase the risk of bleeding. It is not recommended to consume the fruit in the pre- and postoperative period, as well as in diseases such as hemophilia, Willebrand's disease.
It is important to note that kiwi is recommended for women during pregnancy. It is rich in calcium, manganese, vitamin C and other nutrients that are extremely important for fetal development and maintaining adequate uterine tone.
Additionally, the fruit prevents the development of anemia in pregnant women and gestational diabetes mellitus. Of course, it is necessary to take into account the range of possible contraindications.
The recommended daily allowance for pregnant women is 1-2 fetuses. With good tolerance, you can consume up to 2-3 fruits.
Answers to popular questions
The most common and controversial issues regarding the use of kiwi are discussed below:
- Can I eat it with the peel? Yes! Kiwi peel contains a lot of antioxidants and substances with antiseptic properties. Before use, it is necessary to thoroughly rinse the fruit in order to remove possible chemicals used in cultivation.
- Is it possible to eat on an empty stomach? In the absence of diseases from the oral cavity, esophagus and stomach – kiwi can be eaten in the morning on an empty stomach. In the presence of gastritis, peptic ulcer of the stomach and duodenum, GERD (regardless of the phase of the course), kiwi is contraindicated on an empty stomach.
- How many children can I have? Fruit should be introduced into the diet, starting from 3 years old – ¼ fruit 1 time a week, from 7 years old – ½ fruit, from 10 years old – 1 fruit per week, from 14 years old – up to 1 fruit per day.
- Is dried fruit useful? Yes! Dried kiwi is used to alleviate diseases of the digestive system and musculoskeletal system, to improve the condition of the skin. The only drawback is the extremely high sugar content, which is a contraindication in the presence of diabetes mellitus or obesity.
- Is it worth eating candied fruits? No! Kiwi candied fruits are characterized by a high sugar content, which in itself is harmful, and is also a contraindication in the presence of overweight or glycemic disorders.
Conclusion
- Thus, kiwi is a valuable exotic fruit that contains in its composition a lot of substances necessary for the normal functioning of the body: vitamins (C, group B), iron, potassium, manganese, etc.
- With systematic use, it improves the health of the cardiovascular, digestive, musculoskeletal, respiratory and immune systems.
- Kiwi also helps to reduce body weight and prevent malignant cell transformation.
- The fruit is recommended during gestation in order to reduce the risk of pregnancy complications.
- At the same time, it should be remembered that the fruit has a number of contraindications.
