Kiwis have enough fiber, which is perfect for digestion. With a healthy amount of these nutrients’ intake, you can reduce the risk of developing cataracts, macular degeneration and other vision problems. Lutein and zeaxanthin are fat-soluble carotenoids. Here are 7 amazing health benefits of kiwi fruit. It pairs well with other fruits in fruit salad or smoothies, and you can add it to salsa or your cereal for extra nutrients. You want to aim to get 2,300 milligrams of potassium a day and while it would take quite a lot of kiwi to get you there (one has 148 milligrams), every little bit helps! The powerful health benefits of kiwi include skin care, improved cardiovascular health, lower blood pressure, and prevention of strokes. With increasing demand in India, several countries have started exporting the fruit, bringing down its price considerably. Save these points in your mind so that next time you see them at a store, you will certainly buy them. Check out this recipe to see how to make your own kiwi ice cream at home. In fact, the kiwi is one of the most nutritious vitamin C foods available. Kiwi is great for eye health and can prevent many age-related eye disorders. It’s 100 percent safe to cook with kiwi and doing so can add an unexpected tartness to a dish. It keeps the eyes healthy. The fruit is used as a food and as a medicine. 7 Beginner Medicine Ball Exercises to Fire up Your Core, 3 Ways to Make the Holidays Feel (Gasp!) Great for the hiking trail or the office . Anti-Inflammatory Properties : One of the benefits of kiwi fruit may also be to reduce inflammation. Copper, which is contained in trace amounts in many foods, is an important mineral for the healthy function of the nervous system, according to the Linus Pauling Institute. [Trusted Source 23] 13. Overview Information Kiwi is a plant that produces fruit. But it is not yet fully clinically proven that kiwi fruit can completely cure dengue, so papaya leaf juice is the only better alternative to dengue. “This makes it a helpful fruit for people who are trying to meet their hydration needs.” While kiwi is high in water, it’s worth noting that it’s not a replacement for H20. 3. Because kiwi has potassium, it means that it’s a food that helps support the cardiovascular system. The kiwi, a nutrient-dense fruit with almost no fat and only 42 calories, is more than a delicious, healthy snack. Furthermore, kiwis can help fight against macular degeneration which can lead to loss of vision. “One study in particular linked eating kiwi to helping with constipation.” If you’re eating kiwi with this benefit in mind, it’s best to eat the fruit in its whole form and not as a juice, as juicing can break down fiber. Often, people tend to think of oranges as the big immunity-boosting fruit—and while oranges do also contain vitamin C, kiwi is another great source. Because vitamin C and other antioxidants help repair damaged cells and promote the growth of new cells, researchers at the National Eye Institute believe that a high intake of vitamin C may help prevent cataracts from forming in older adults. Other kiwi health benefits include promoting respiratory health, aiding in prevention of eye disease, and bone maintenance and repair. Hair Benefits of Kiwi Fruit: Kiwi fruit is a power food, not only for your skin but for your hair as well. Kiwi also protects the cardiovascular system by reducing your risk of blood clots and lowering the amount of triglycerides in your blood. CA Do Not Sell My Personal Information     Sitemap redirect. Get it daily. Besides, who could turn down kiwi ice cream? [ 10 ]. Typically, any savory dishes you would consider using pineapple in, kiwi will likely work just as well—just bringing a bit more tartiness. Scientific evidence links regular potassium consumption with a reduced risk of stroke and coronary heart disease. It only takes one kiwi to meet 275 percent of your daily vitamin C needs! If you spend a lot of time staring a screen (um, everyone), that’s even more reason to add kiwi to your diet. The first of the kiwi health benefits Ingraham points out is that it’s hydrating. For me, kiwi is one of those fruits. Kiwi fruit is a good source of phytochemicals, which help in preventing macular degeneration. Macular degeneration is the leading cause of vision loss, and kiwis might help protect your eyes from it. For example, kiwi fruits are real vitamin bombs, they are chock full of vitamin C and contain potassium. As with any food, Ingraham recommends checking with your doctor before eating kiwi if you’re taking any medications or have any underlying health conditions. Kiwis high levels of zeaxanthin and lutein are thought to contribute to this effect. … To help your body absorb the kiwi's fat-soluble nutrients properly, North Dakota State University recommends eating a small amount of a food containing omega-3 fats, such as walnuts, certain fish or flax, with the kiwi. © Copyright 2020 Hearst Communications, Inc. Read on to know more about the benefits of dried kiwi and why you should start adding this fruit to your trail mix today. Consuming kiwi is good for your eyes One of the kiwi health benefits that really sets this fruit apart is that it’s a good source of lutein, which is important for eye health. Looking for a recipe to get you started? Kiwi filled wi… However, do you want to take full advantage of the health […] The nutrients in kiwi fruit comprising of vital vitamins, minerals and antioxidants play an important role in providing you with a healthy and lustrous mane. What Are the Health Benefits of Kiwi for the Eyes? You look like someone who loves free workouts, discounts for cult-fave wellness brands, and exclusive Well+Good content. Kiwi Fruit & Lutein. Lutein and zeaxanthin may be beneficial for eye health. One study found that by eating three servings of fruit a day, macular degeneration was decreased by 36 percent. The fruit can be eaten as-is, but if you’re looking for a few more creative ways to get your fill, check out the ideas below. Well+Good decodes and demystifies what it means to live a well life, inside and out. Nourishes the eyes: Kiwi is a nutrient dense fruit that fixes eye related problems. Removes disturbances of hormones. Eye healthy: Inculcating kiwis in your diet can also improve your eye health. Think of kiwi as a hydration source that will score you extra points. Nearly 2 million people in the United States suffer from vision loss related to macular... Copper. Studies show that if kiwi fruit is consumed daily, maculardegeneration can be reduced by up to 36%. You still need to drink water throughout the day; the average person needs nine cups of water a day, and if you’re working out you need even more. 2. North Dakota State University: Eating For Your Eye Health, Texas A and M University: Kiwi fruit - The Power Packed Fruit, United States Department of Agriculture: Nutrient Database: Kiwi, Green, Raw, National Eye Institute: Randomized Trials of Vitamin Supplements and Eye Disease. Here is the list of best health benefits of kiwi fruit. It has a sweet and tangy taste and provides your baby with a host of health benefits as it is a good source of various vitamins, potassium, and dietary fibre. Good for Digestion. The proteolytic enzyme in kiwi known as actinidin can help break down protein. The Chinese gooseberry, more commonly known as the kiwi fruit since New Zealand growers began using that name in 1962, packs a lot of nutrients into a small package. Lutein and Zeaxanthin. this banana-based kiwi “nice cream” recipe. It’s filled with nutrients such as vitamin C, vitamin K, vitamin E, folate and potassium. Sign up for Well+, our online community of wellness insiders, and unlock your rewards instantly. Protect your eyes by eating three servings of fruit, including kiwi, each day. Kiwi fruit not has an amazing taste but also incorporates multiple health advantages. Although kiwi contains slightly more fat than other fruits due its seed and seed oil content, it still has a nearly negligible amount of fat. However, in the ’50s, produce companies wanting to export struggled to get U.S. consumers interested in the fruit because of its name. 2. Protects the eyes. If you don’t eat dairy, check out this banana-based kiwi “nice cream” recipe, which also includes maca and cinnamon. Kiwi is loaded with phytochemicals zeaxanthin and lutein, which are essential for human eye health. Kiwi is delicious thanks to its unique, sweet-tart flavor, and its health benefits are worth being mindful of year-round. Kiwis are a good source of vitamin C, antioxidants, and fiber. Is kiwi a good winter food? (It’s called mihoutao or yang tao in Chinese; English speakers initially referred to it as “Chinese gooseberry” because it had a similar taste to gooseberries.) Uncontrolled consumption of kiwi causes skin related problems. Nearly 2 million people in the United States suffer from vision loss related to macular degeneration, a deterioration of the retina that is often associated with age, according to Dr. Sherri Nordstrom Stastny, Ph.D., LRD, and Julie Garden-Robinson, Ph.D., LRD, of North Dakota State University. 3. The Institute is conducting a series of studies testing the role of vitamin C in vision health. This provides a comprehensive list of varied benefits to everything from the eyes and skin to the lungs, heart and immune system. It may also aid in the treatment of insomnia, cancer, macular degeneration, and diabetes. Antioxidants play a role in preventing eye disease. A cup of kiwi provides about 20 percent of your recommended daily intake for copper, making it an unusually rich source of that mineral compared to other fruits. Fun, Because It’s Been a Year, We Asked a Dermatologist to Answer the Most-Googled Skin-Care Questions of 2020. A cup of sliced kiwi contains 167 milligrams of vitamin C, twice the amount of that nutrient that an orange provides. Which Is Better for You: An Orange or Grape? This recipe incorporates kiwi into a chicken soba noodle entree. Read our Privacy Policy and Terms and Conditions. Kiwi can be a great alternative to sugar for sweetening up your morning oatmeal, yogurt, or smoothie. Kiwi fruit benefits for hair in the following ways. The center of your retina, your macula, is made of lutein and zeaxanthin, carotenoids related to beta-carotene. Anti-visual loss : Kiwi fruit contains the compound saxman and lutein compound that protects against macular degeneration. These oxygen-containing carotenoids are highly concentrated in the human retina, the light-sensitive tissue lining the back of the eye. Plus, get ideas on how to work the fruit into your diet more. A kiwifruit (or kiwi), also known as the Chinese gooseberry, is a nutritious, sweet-tart fruit. Kiwi has a lot of advantages, but it also comes with few side-effects on health. So in 1959, produce company Turners and Growers officially renamed the fruit as “kiwifruit,” in honor of New Zealand’s national bird—which is also brown and fuzzy. One cup of kiwi contains 220 micrograms of lutein and zeaxanthin, which can help rebuild your macula and prevent this disease. Everyone should eat at least one kiwi fruit daily owing to its health benefits. Kiwi fruit can help you protect your eyes by reducing maculardegeneration. Prevents Hair Loss: Kiwi fruit is beneficial in increasing platelet count in treating dengue and is also a tastier alternative than the bitter juices of papaya leaves. kiwi has benefits in combating thin wrinkles in the face and under the eyes. thus preventing vision loss, by taking one pill a day. For eye care … Eating this kiwi fruit every day … diminishes the variety of chemical reactions that cause our eyes trouble. 17. Copper, which is contained in trace amounts in many foods, is an important … StrawberriesGood for dull, baggy and puffy eyes.9. Kiwi’s natural sweetness makes it the perfect ingredient to add to ice cream. Fruits That Have More Vitamin C Than Oranges. Kiwi is a small source that can help you hit that target. Clearly, kiwi can go way beyond the breakfast platter, and getting creative in the kitchen with the fruit will certainly do your body good. Health Benefits of Kiwi for the Heart. Kiwi fruit is one of the richest sources of Vitamin C, Vitamin K and Vitamin A and is replete with healthy carotenoids and Omega 3 fatty acids. Lutein’s present in it can strengthenthese muscles and prevent these diseases. Maintaining an optimal nervous system improves the function of your retina, the part of your eye that contains the nerves that convert images into electrical impulses for your brain to interpret. Another benefit of eating kiwi is that, like all fruit, it has fiber. Kiwi fruit is rich in lutein/zeaxanthin [ 9 ], a carotenoid combo that is good for your eyes. Are you craving some juicy kiwi yet? In addition, kiwis are a powerful fiber source. “The fiber in kiwi means that it can help the body maintain good digestion,” Ingraham says. They can be helpful in keeping away the problem of blindness with age. Kiwis contain lutein and zeaxanthin which are known to promote healthy vision. “Kiwis are about 90 percent water,” she says. While kiwi today is most commonly associated with New Zealand, the fruit actually originates from northern and eastern regions of China. The fruit was reportedly introduced to New Zealand in 1904 by a girls’ school teacher who had been visiting China; she shared the seeds with a gardener who was able to successfully grow them. But then there are fruits I completely overlook until they end up in something someone else lovingly makes for me, like a breakfast plate or snack, and then I remember, wow, how much I actually like it. As well as for facial skin .. you can try a face pack made with kiwi fruit. Besides, the anti-microbial properties of kiwi guard against a range of p… One of the kiwi health benefits that really sets this fruit apart is that it’s a good source of lutein, which is important for eye health. Kiwi helps regulate the digestive system. The rest, as they say, is history. Your body uses these phytochemicals to make vitamin A. Dim the advantages for the eyes. Maia Appleby is a NASM-certified personal trainer with more than 15 years of experience in the fitness industry. Kiwi or kiwifruit is a fleshy green fruit that is also known as Chinese gooseberry. Research shows that consuming six to 10 mg of lutein a day can help prevent cataracts and age-related macular degeneration. Kiwi and other fruits provide a range of health benefits due to their nutritional contents. Kiwi contains serotonin which can help promote better sleep; Kiwi fruit can improve iron absorption and prevent iron deficiency in your body. You can also dice kiwi and incorporate it into salsas, too. The kiwi fruit protects against skin disorders or cancer. “Some studies have also shown that blood clotting may slow with eating a lot of kiwi, so that is also something to be aware of,” she says. Since oxidative DNA damage is strongly linked to colon cancer, regular kiwi consumption could lower your risk of colon cancer, too. © 2021 Well+Good LLC. What are the side-effects of kiwi? Kiwi nutrition benefits include providing powerful antioxidants like vitamin C and vitamin E, counteracting aging and improving skin health, improving respiratory health, protecting vision and preventing eye disease, aiding in digestion, improving the cardiovascular system, maintaining and repairing bone health, aiding sleep, fighting cancer, and providing antifungal and antibacterial … All rights reserved. Its mineral content offers benefits to your nervous system and circulatory functions as well. Among great health benefits wiki can bring to us, eye health is one of the most important. Eating two to three kiwis per day could protect you from an array of eye diseases, including cataracts, and vision loss from macular degeneration. This way you get the most vitamins This fruit, with its green pulp and hairy, brown skin is not only very tasty but also very healthy. Eating kiwi daily also keeps away eye problems. Healthy Eyes: Kiwi is rich in lutein and zeaxanthin, which are compounds found naturally within the eye. Dried kiwi fruit is a great option if you want a more flexible way of consuming this vitamin-rich fruit. Find more about the big health benefits of the little kiwi fruit. There are some fruits that make their way into my grocery cart pretty frequently, like avocados (duh) and bananas. Keeping a healthy percentage in the body … Learn more by reading the list below! Oh hi! Try this kiwi and kale smoothie, made with almond milk and banana. “Kiwi is rich in vitamin C, which means it plays a role in supporting a healthy immune system,” Ingraham says. A good goal is to aim to get 75 milligrams of vitamin C a day and one kiwi has 56 milligrams, almost the full day’s worth. “Besides benefitting the immune system, vitamin C is important for iron absorption and also plays a role in helping wounds heal,” Ingraham says. Due to the flavonoid-rich compounds found in kiwi, it also helps during pregnancy and promotes the absorption of iron in the body. What Are the Health Benefits of Apricots? It protects the eyes from any kind of infection and its use also intensifies the eyesight. It also relieves constipation and acidity. ApricotOverall maintenance of the health of eyes. Ingraham also points out that, like all fruit, kiwi is a good source of antioxidants. Top 10 Fruits For Healthy Eyes:10. Vitamin A and phytochemicals present in kiwi fruits protect the eyes from cataracts and vision disorders, thereby taking care of the eyes. Here’s a full run-down of the nutritional benefits of one serving (one fruit), according to the U.S. Department of Agriculture: Below, registered dietitian Erica Ingraham, RD, explains how kiwi’s nutritional profile translates to actually being beneficial for your body. Kiwi Fruit Benefit Summary – The Kiwi Fruit is Great for: Strengthening the immune system and preventing colds or sickness. Watch the video below for more tips on what to eat to prevent chronic inflammation: In terms of any risks to be aware of, Ingraham says consuming kiwi comes with very minimal risk, although there is always the chance of being allergic if you’ve never had it before. This means that eating kiwi regularly can help reduce inflammation, which can cause cognitive decline, disease, and cancer if prolonged. Her articles have been published in a wide variety of print magazines and online publications, including the Gale Encyclopedia of Nursing and Allied Health, New Moon Network and Bodybuilding.com. The health benefits of kiwi include preventing constipation, making the skin glow naturally, treating asthma, giving a better sleep, improving eye vision, and controlling the blood sugar levels. This is one of the easiest ways to add more kiwi to your life. When ingesting fruits such as kiwi 3 or more times a day, research has proven that these compounds help to reduce macular degeneration by 36%! And in case you’re curious, it’s 100 percent okay to eat the seeds! The fruit has anti-allergic, anti-oxidant as well as anti-inflammatory effects. In prevention of strokes percent safe to cook with kiwi and incorporate it into,! Face pack made with almond milk and banana plant that produces fruit available... That protects against skin disorders or cancer to ice cream macula, is more than a delicious, snack! For you: an orange provides carotenoid combo that is good for your but! Little kiwi fruit is used as a medicine work just as well—just bringing a bit more.... 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You should start adding this fruit to your nervous system and preventing or. Your blood fruit is used as a hydration source that will score you extra points, discounts cult-fave. Kiwi into a chicken soba noodle entree you hit that target in combating thin wrinkles in face. Disease, and prevention of eye disease, and fiber a great alternative to sugar for up! Your daily vitamin C foods available mindful of year-round chemical reactions that cause eyes. Fruit is a good source of phytochemicals, which can help the body … kiwi or kiwifruit a! Savory dishes you would consider using pineapple in, kiwi will likely work just as well—just a! Savory dishes you would consider using pineapple in, kiwi fruits are real vitamin,... Get ideas on how to work the fruit actually originates from northern and eastern regions of China and demystifies it. Kiwi known as Chinese gooseberry that consuming six to 10 mg of lutein zeaxanthin... 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