Kiwi is known as Chinese gooseberry .It is right up there with Indian Gooseberry and guava, when it comes to Vitamin C superpowers.
What superpowers does Kiwi have ?
Kiwi fruits are very high in vitamins C, E, K, folate, carotenoids, potassium, fibre, and antioxidants .
How will Kiwifruit in your diet benefit you?
Blood lipids and heart health
It increases good fat(HDL/ high-density lipoprotein cholesterol) and reduces triglycerides ,the bad fat.Helps decrease platelet aggregation, and reduces blood pressure.
In this study, it was seen that after 8 weeks of eating kiwifruit, the HDL-C was significantly increased and the LDL cholesterol/HDL-C ratio and total cholesterol/HDL-C ratio were significantly decreased. Cardiovascular disease(CVD) is the most important adult health problem in the world. Epidemiological studies and laboratory experiments show that fruits and vegetable in your diet help protect against CVD.
Digestive aid and prevents constipation
Kiwifruit helps as a digestive aid ,especially in protein digestion.It has a significant effect as laxative and has a role to play especially in the elderly suffering from bowel motility problems .Kiwifruit improves bowel function in people with irritable bowel syndrome with constipation.
Fruits which improve bowel motility in constipation are:
Banana, green kiwifruit, prune (plum), pear, grape, apple with the peel.These are all fruits rich in fibre.
It is a rich source of antioxidants and protects the body from endogenous oxidative damage due to free radicals.Kiwifruit boost immune function.It helps reduce the incidence and severity of flu-like illness in at-risk people like older adults and children.
Helps improve sleep
Kiwi has an interesting effect on sleep.It contains serotonin ,a neurochemical which if decreased in our brain, leads to a disruption of circadian rhythm(sleep -awake cycle ) .This study suggests kiwifruit improves sleep onset, duration, and efficiency in adults with self-reported sleep disturbances.
What is the scare about Kiwi
- The serotonin in Kiwi , makes it prone to produce, an allergic response in some people.It may be mild with a little itchiness or as severe as life threatening anaphylaxis.If you have allergies ,you may need to be careful about eating Kiwi.
- Too much of the fruit and you may have diarrhoea due to the laxative effect of the fruit.
(Disclaimer : This information is meant to promote health but is not to be taken professional medical advice.Kindly consult your personal physician, before making any changes in your diet, if you are on chronic medicines or have medical conditions).
This week health tip, to remember
How much Vitamin C do you need daily?
The normal daily need of vitamin C for a healthy person is 50–100 mg per day(6)
In order from highest to lowest (approximately ):Aamla, guava , red and green chillies.red bell pepper(7, 8 ),yellow bell pepper,green bell pepper ,kiwi,oranges,strawberry,raspberry,leafy greens like Kale.
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