18. Health benefits of Kiwi Fruit ByAllah Dad Khan

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.

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

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.

Helps Manage Blood Pressure

• Kiwi’s high level of potassium helps keep our electrolytes in balance by counteracting the effects of sodium

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

Boosts Your Immunity

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

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

Improves Digestive Health

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

Helps Clean Out Toxins

• The fuzzy fiber of Kiwi helps bind and move toxins from your intestinal tract.

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!

• 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.

• 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.

• 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.

Great for the Skin

• Kiwis are a good source of vitamin E, an antioxidant known to protect skin from degeneration.

• . 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.

• 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

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.

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.

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.