Kiwi health benefits: Kiwi fruit contains vitamin C and kiwi increase immunity due to its high Vitamin C content. Eating kiwi fruit has several health advantages. This fruit contains vitamins, antioxidants, fiber, and minerals. These minerals protect you from illnesses and relieve numerous ailments. Kiwi fruit health advantages will be revealed.
Nutritional Profile of Kiwi
Nutrient | Amount | % Daily Value (DV) |
---|---|---|
Calories | Approximately 42 | – |
Protein | 0.8 grams | – |
Fat | 0.4 grams | – |
Carbohydrates | 10 grams | – |
Sugars | 6 grams | – |
Dietary Fiber | 2.1 grams | – |
Vitamin C | 64 milligrams | About 71% |
Vitamin K | 31 micrograms | About 26% |
Vitamin E | 1.0 milligram | About 7% |
Folate (Vitamin B9) | 17 micrograms | About 4% |
Potassium | 215 milligrams | About 5% |
Copper | 0.1 milligrams | About 11% |
Magnesium | 13 milligrams | About 3% |
How Kiwi increase immunity ?
Kiwi is a nutrient-rich fruit that can contribute to a stronger immune system in several ways. Here are some of the ways kiwi can boost immunity:
- High Vitamin C Content: Kiwi is very high in Vitamin C, which is essential for the growth and repair of body tissues, helps the body absorb iron, and promotes the health of the immune system. Vitamin C acts as an antioxidant to protect the body against free radicals and supports the functions of the immune system.
- Rich in Antioxidants: Besides Vitamin C, kiwis are rich in other antioxidants such as vitamin E and polyphenols. These compounds help protect the body from oxidative stress, reduce the risk of chronic diseases, and enhance immune response.
- Source of Dietary Fiber: The high dietary fiber content in kiwi helps improve digestive health. A healthy gut is crucial for a strong immune system because a large part of the immune system is located in the gut. Dietary fiber promotes the growth of beneficial gut bacteria, which play a key role in maintaining your immune health.
- Nutrient Dense: Kiwi is not only rich in vitamins C and E but also contains a good amount of vitamins K and A, potassium, and folate. These nutrients work together in synergy to support the immune system and overall health.
- Anti-inflammatory Properties: Chronic inflammation can suppress the immune system. The anti-inflammatory properties of kiwi can help reduce inflammation in the body, thus potentially improving the efficiency of the immune system.
- Zinc Content: While not as high in zinc as some other foods, kiwi does provide a small amount of this essential mineral, which is important for immune function. Zinc is crucial for the development and function of many immune cells.
Vitamin C Content: Kiwi vs. Other Fruits
Vitamin C, commonly known as ascorbic acid, helps maintain skin, blood vessels, bones, and cartilage. A powerful antioxidant, it protects cells from free radical damage. Vitamin C boosts white blood cell synthesis and function, which fights infections. It boosts skin protection, improves cell function, and speeds wound healing.
Kiwis are among the best providers of vitamin C when compared to other fruits. The estimated vitamin C concentration per 100 grams of different fruits is:
- Kiwi (Green): About 92.7 mg of vitamin C
- Orange: Approximately 53.2 mg of vitamin C
- Strawberries: About 58.8 mg of vitamin C
- Papaya: Approximately 60.9 mg of vitamin C
- Guava: About 228.3 mg of vitamin C (one of the highest sources)
- Lemon: Approximately 53 mg of vitamin C
- Pineapple: About 47.8 mg of vitamin C
- Mango: Approximately 36.4 mg of vitamin C
Other Immunity-Boosting Nutrients in Kiwi
Vitamin E: An Antioxidant Ally
Vitamin E is a potent antioxidant that protects cells, tissues, and organs from free radical damage. Especially in elderly folks, it’s essential for immunological function. Antioxidants like vitamin E reduce oxidative stress and inflammation, which can impair the immune system. Kiwi has a little vitamin E, which boosts immunity.
Potassium and Its Role in Immune Health
All cells, tissues, and organs in the body need potassium. It controls fluid equilibrium, muscular contractions, and nerve messages. Potassium helps the heart and kidneys operate, which might indirectly affect the immune system. Kiwis are high in potassium, which helps the immune system work properly.
Folate in Immune Function
Folate, or vitamin B9, is needed for cell division, DNA and RNA production, and tissue development and repair. The immune system relies on it too. White blood cells, which fight infections, require folate. Kiwis have enough folate to maintain immunological health and prevent birth abnormalities in pregnant women.
Health benefits of eating kiwi fruit daily
Vitamin C is found in kiwi. Its high Vitamin C content makes Kiwi fruit an immunity-boosting food. Kiwi fruit has several health advantages. This fruit has vitamins, antioxidants, fiber, and minerals. These minerals prevent and relieve numerous illness symptoms. Inform us about kiwi’s health advantages.
Weight Loss
Including kiwi in your regular diet can help you in weight loss. Dietary fiber is found in it which accelerates metabolism. This speeds up the fat burning and calorie burning process and helps in reducing obesity.
Overcome weakness
Consumption of kiwi fruit is also said to be very beneficial for people suffering from anemia, dengue or malaria. Because its consumption increases the number of white blood cells in the body. It increases immune power and also increases digestive power.
Improve Digestion
People who have weak digestion power or who often have problems with acidity, constipation and stomach gas should eat kiwi fruit. Eating this fruit improves digestion which also reduces stomach related problems. You can consume kiwi fruit for breakfast in the morning or as a snack in the evening.
Make bones strong
Eating kiwi fruit daily makes your bones strong. The minerals present in it help in increasing the strength of bones and keeping them healthy.
Good for sugar patients
The glycemic index of kiwi fruit is low and hence it is considered good for diabetic patients also. By eating kiwi fruit, the blood sugar level increases slowly, due to which diabetes related complications do not become serious.
Eye Health
Kiwi is a good source of lutein and zeaxanthin, two powerful antioxidants found in the retina of the eyes. These nutrients can protect against macular degeneration, a leading cause of vision loss, by filtering out harmful blue light and combating oxidative stress.
Kiwi-Based Recipes for Immune Health
Smoothies and Juices
Kiwi-Strawberry Spinach Smoothie
- Ingredients:
- 2 ripe kiwis, peeled and sliced
- 1 cup fresh strawberries, hulled
- 1 cup baby spinach leaves
- 1 banana, peeled and sliced
- 1/2 cup plain Greek yogurt
- 1/2 cup orange juice or water
- Ice cubes (optional)
- Directions:
- Combine all ingredients in a blender.
- Blend until smooth. Add ice cubes if you prefer a colder drink.
- Serve immediately for a refreshing and immune-boosting smoothie.
Green Kiwi Juice
- Ingredients:
- 3 ripe kiwis, peeled
- 1 green apple, cored and sliced
- 1/2 cucumber, sliced
- A handful of spinach
- 1 tablespoon honey (optional)
- Water or ice cubes, as needed
- Directions:
- Put the kiwis, apple, cucumber, and spinach in a blender.
- Add a little water or ice cubes to adjust consistency.
- Blend until smooth, then strain if desired.
- Stir in honey if you want some sweetness.
- Serve immediately to kickstart your day with a nutrient-packed juice.
Salads and Desserts
Kiwi and Avocado Salad
- Ingredients:
- 2 ripe kiwis, peeled and diced
- 1 ripe avocado, peeled, pitted, and diced
- 2 cups mixed salad greens
- 1/2 red onion, thinly sliced
- 1/4 cup chopped walnuts
- For the dressing:
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
- Directions:
- In a large bowl, combine the kiwis, avocado, salad greens, red onion, and walnuts.
- In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper.
- Drizzle the dressing over the salad and toss gently to combine.
- Serve immediately for a refreshing and immune-boosting meal.
Kiwi Lime Sorbet
- Ingredients:
- 4 ripe kiwis, peeled and chopped
- Juice and zest of 1 lime
- 1/2 cup sugar or honey
- 1/2 cup water
- Directions:
- In a saucepan over medium heat, combine the sugar (or honey) and water until the sugar has dissolved. Let it cool.
- Blend the kiwis and lime juice until smooth.
- Mix the kiwi-lime blend with the cooled syrup, then stir in the lime zest.
- Pour the mixture into a shallow dish and freeze until firm, stirring every 30 minutes to break up ice crystals.
- Once set, serve the sorbet as a refreshing and nutrient-rich dessert.