The health benefits of kiwi, also known as kiwifruit, are numerous. Kiwi is a type of edible berry that comes from various species of plants in the Actinidia genus, which is native to China. Its oval-shaped fruit has bright green or golden flesh filled with black seeds and is covered with a caramel-colored skin. The taste of kiwi can range from sweet, tart to bold, depending on its ripeness. It can be consumed raw on its own, added to fruit salads, used in smoothies and juices, or baked in cakes and pies, making it a versatile fruit with many health benefits..
Kiwis are a healthy fruit and an excellent source of vitamin C (92.7mg/100g) providing for 112% of the recommended daily value and vitamin K (40.3 μg/100g) providing for 38% of the recommended daily value. It also contains a good amount of fiber (3%) and moderate amounts of vitamin E (1.46 mg/100g) which provides 10% of the recommended daily value (2).
Additionally, kiwis are loaded with many bioactive compounds that together with its nutrient profile, bestow great health benefits to those who consume them. The following are some health benefits of kiwi fruits.
Boost the immune system
.The Vitamin C in Kiwi stimulates the migration of neutrophils to the site of infection, where they engulf invading bacteria, digesting and kill them consequently. Neutrophils are a type of white blood cell that act as the first line of defense of the immune system. Therefore, dietary intake of at least 100 – 200mg of vitamin C per day is prescribed as a prophylactic prevention strategy against infections (3).
Boost skin health
.Vitamin C also boosts the skin’s immunity by enhancing the production of collagen, which gives structure, rigidity, elasticity, and toughness to the connective tissues of the skin. Thus, a deficiency in vitamin C called scurvy, weakens collagen structures impairing the rapid healing of wounds and reducing overall immunity. Such people are highly susceptible to infections that are fatal like pneumonia (4).
Promote heart health.
.Kiwis contain several beneficial compounds such as choline, lutein, zeaxanthin, and vitamin C. These substances possess potent antioxidant and anti-inflammatory properties. Antioxidants prevent cells from being oxidized by capturing free radicals, which are unstable molecules produced during regular body processes like metabolism. The accumulation of free radicals is harmful because they promote more oxidation reactions that can stress out body cells and cause damage, leading to oxidative stress.
As free radicals increase, nitric acid’s availability drops, and blood vessels narrow (vasoconstriction) enhancing hypertension which is a risk factor for heart disease. Free radicals also cause plaque buildup in blood vessels resulting in atherosclerosis, another risk factor for heart disease (5).
Helps with digestion.
Kiwis are a good source of dietary fiber which pulls water from the intestines, increasing stool bulk and easing its passage through the gut. For this reason, people suffering from constipation are encouraged to eat kiwi. Studies carried out with healthy people who ate kiwis everyday reported that they all had increased stool frequency, as well as softer stool consistency (6).
Besides, kiwis contain an enzyme called actinidin, which accelerates the breakdown of proteins, easy their digestion and absorption in the intestines. This is the reason why kiwis are used to tenderize meats (7).
Promotes good vision.
Kiwis protect the eyes from macular degeneration, cataracts, and vision loss. The macular is located at the center of the retina of the eyes. It contains carotenoids like lutein and zeaxanthin, which the body uses to make vitamin A that is necessary for proper eye function. Lutein and zeaxanthin protect the eyes by directly absorbing ultraviolet light, which reduces its intensity and prevents potential eye damage due to oxidation. Kiwis contain lutein and zeaxanthin, making them a good dietary source of these carotenoids. These nutrients can supplement the macular stores, promoting a continuous stream of good vision.
The health benefits of kiwi are many, making it a great fruit to consume. While kiwis are generally considered safe to eat, some individuals may experience allergic reactions such as itching of the tongue or lips, rashes, or vomiting. However, life-threatening reactions to kiwis are rare.
REFERENCES
- Morton, J. (1987). Kiwifruit. Fruits of Warm Climates. Julia F, 293–300.
- FoodData central. (n.d.). Retrieved May 14, 2022, from Usda.gov website: https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/nutrients
- Carr, A., & Maggini, S. (2017). Vitamin C and immune function. Nutrients, 9(11), 1211. doi:10.3390/nu9111211
- Hemilä, H. (2017). Vitamin C and infections. Nutrients, 9(4), 339. doi:10.3390/nu9040339
- Senoner, T., & Dichtl, W. (2019). Oxidative stress in cardiovascular diseases: Still a therapeutic target? Nutrients, 11(9), 2090. doi:10.3390/nu11092090
- Wilkinson-Smith, V., Dellschaft, N., Ansell, J., Hoad, C., Marciani, L., Gowland, P., & Spiller, R. (2019). Mechanisms underlying effects of kiwifruit on intestinal function shown by MRI in healthy volunteers. Alimentary Pharmacology & Therapeutics, 49(6), 759–768. doi:10.1111/apt.15127
- Lewis, D. A., & Luh, B. S. (1988). Application of actinidin from kiwifruit to meat tenderization and characterization of beef muscle protein hydrolysis. Journal of Food Biochemistry, 12(3), 147–158. doi:10.1111/j.1745-4514.1988.tb00368.x
- Mares, J. (2016). Lutein and zeaxanthin isomers in eye health and disease. Annual Review of Nutrition, 36(1), 571–602. doi:10.1146/annurev-nutr-071715-051110