More Health Benefits Of Kiwi (KiwiFruit)

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In the previous blog, I mentioned 12 health benefits of Kiwi. In this article, I am going to share some more health benefits of kiwifruit along with it's side-effects and risk factors which should be kept in mind while consuming this fruit.

So, without wasting much time, let's get started.....

   @@@@@ Nutritional Facts Of Kiwi  :- @@@@@

Nutritional value of kiwi fruit:

"N/A" indicates data unavailable
1.00 2 inches (69.00 g) GI: low
BASIC MACRONUTRIENTS AND CALORIES
NUTRIENT AMOUNT DRI/DV (%)

Nutrient Amount DRI/DV Chart

Macronutrients	Amount	DRI/DV
Proteins	0.79g	2
Carbohydrates	10.12g	4
Fat	0.36g	N/A
Dietary Fibre	2.07g	8
Calories	42.09	2

MACRONUTRIENT AND CALORIE DETAIL
NUTRIENT AMOUNT DRI/DV (%)

Nutrient Amount Daily Value Chart

Macronutrient Carbohydrates	Amount	DRI/DV (%)
Starch	N/A	N/A
Total Sugars	6.20g	N/A
Monosaccharides	5.95g	N/A
Fructose	3.00g	N/A
Glucose	2.84g	N/A
Galactose	0.12g	N/A
Disaccharides	0.23g	N/A
Lactose	0.00g	N/A
Maltose	0.13g	N/A
Sucrose	0.10g	N/A
Soluble Fibre	N/A	N/A
Insoluble Fibre	N/A	N/A
Other Carbohydrates	1.84g	N/A

Nutrient Amount Daily Value Chart

Fat	Amount	DRI/DV (%)
Monosaturated Fat	0.03g	N/A
Polyunsaturated Fat	0.20g	N/A
Saturated Fat	0.02g	N/A
Trans Fat	0.00g	N/A
Calories From Fat	3.23g	N/A
Calories From Saturated Fat	0.18g	N/A
Calories From Trans Fat	0.00g	N/A
Cholesterol	0.00g	N/A
Water	57.32g	N/A

MICRONUTRIENTS
NUTRIENT AMOUNT DRI/DV (%)

Nutrient Amount Daily Value Chart

Micronutrients	Amount	DRI/DV (%)
Water-Soluble Vitamins	________________	________________
B-Complex Vitamins	________________	________________
Vitamin B1	0.02g	2
Vitamin B2	0.02g	2
Vitamin B3	0.24g	2
Vitamin B3 (Niacin Equivalents)	0.41mg	N/A
Vitamin B6	0.04mg	2
Vitamin B12	0.00mcg	0
Biotin	N/A mcg	N/A
Choline	5.38mg	1
Folate	17.25mcg	4
Folate (DFE)	17.25mcg	N/A
Folate (Food)	17.25mcg	N/A
Pantothenic Acid	0.13mg	3
Vitamin C	63.96mg	85
Fat-Soluble Vitamins	__________	_______
Vitamin-A (Retinoids & Carotenoids)	____________	________
Vitamin-A International Units (IU)	60.03 IU	N/A
Vitamin-A mcg Retinol Activity Equivalents (RAE)	3mcg	0
Vitamin-A mcg Retinol Equivalents  (RE)	6.00mcg	N/A
Retinol mcg Retinol Equivalents  (RE)	0.00mcg	N/A
Carotenoid mcg Retinol Equivalents (RE)	6mcg	N/A
Alpha-Carotene	0.00mcg	N/A
Beta-Carotene	35.88mcg	N/A
Beta-Carotene Equivalents	35.88mcg	N/A
Cryptoxanthin	0.00mcg	N/A
Lutein and Zeaxanthin	84.18mcg	N/A
Lycopene	0.00mcg	N/A
Vitamin-D	___________	_________
Vitamin-D International Units (IU)	0.00 IU	0
Vitamin-D mcg	0.00mcg	N/A
Vitamin-E	____________	__________
Vitamin-E International Units (IU)	1.50 IU	N/A
Vitamin-E mg Alpha-Tocopherol Equivalents (ATE)	1.01mg	7
Vitamin-E mg	1.1mg	N/A
Vitamin-K	27.81mcg	31

MINERALS NUTRIENT AMOUNT DRI/DV (%)

Nutrient Amount DRI/DV (%)

Mineral Nutruent	Amount	DRI/DV (%)
Boron	N/A mcg	N/A
Calcium	23.46mg	2
Chloride	26.91mg	N/A
Chromium	N/A mcg	N/A
Copper	0.09mg	10
Fluoride	N/A mg	N/A
Iodine	N/A mcg	N/A
Iron	0.21mg	1
Magnesium	11.73mg	3
Manganese	0.07mg	4
Molybdenum	N/A mcg	N/A
Phosphorus	23.46mg	3
Potassium	215.28mg	6
Selenium	0.14mcg	0
Sodium	2.07mg	0
Zinc	0.10mg	1

 @@HEALTH BENEFITS OF KIWI@@ 

1). Can Control Diabetes :- @@@

Kiwi is good for patients with diabetes. It has a low glycemic index (GI) which makes it suitable for people suffering from diabetes.
A study showed that intake of this fruit helps in regulation of adipogenesis which is critical for the prevention of diabetes. Dysfunction of adipose tissues in the body is strongly implicated in the development of insulin resistance and diabetes. Kiwis are good for the health of diabetic patients due to their high fiber content and amount of fructose contained in it.
The glycemic index of kiwi is quite low which is only 53, and this prevents the quick rise in blood sugar levels. Kiwifruit also contain inositol, an enzyme that helps keep the blood sugar levels in control.

2). Treat Kidney Stones :-@@@

Intake of high potassium is  associated with the reduction in the formation of kidney stones.

3). Helps In High Blood Pressure :- @@@

kiwi has high potassium content which helps in balancing the electrolytes by counteracting the effects of sodium on our body.

Kiwifruit can be good for individuals suffering from high blood pressure.
Due to their high potassium content, kiwifruit can help reduce high blood pressure. You might be already aware of this fact that high sodium intake is risky for people with high blood pressure. And even a low potassium intake is also a risk factor.

A study of year 2014 suggests that the bioactive substances in three kiwis a day can lower blood pressure more than one apple a day. This may also mean a lowered risk for conditions that can be caused by high blood pressure, like strokes  or heart attacks.

Beautiful pattern of seeds
in Kiwifruit

4). Helpful In Pregnancy :- @@@

Kiwi contains folate in good quantity. This makes Kiwi beneficial for a pregnant woman. Folate is helpful in preventing the occurrence of neural tube defects in unborn babies and is required essentially for the growth of brain and cognitive growth of unborn babies. Important and much essential nutrients like vitamin C, E, and K along with flavonoids present in the fruit are also beneficial for the overall health and development of the fetus and the mother.

5). Protect Against Macular Degeneration :- @@@

Fruits like Kiwifruit when incorporated  in the diet can reduce the risk of macular degeneration. Macular degeneration can cause loss of vision and kiwis can help in protecting your eyes from it.
Studies have demonstrated it.

Kiwifruit contains huge amount of lutein. Every 100 g of kiwifruit contains 171 mg of lutein in it. Lutein is an essential carotenoid antioxidant which is helpful in promoting eye health. The amount of lutein present in kiwifruit is much higher as compared to most of the other fruits. Thus, it makes kiwifruit an essential eatable for maintaining eye health.

Kiwifruit is abundant in vitamin A. Every 100 g of kiwi contains 1 g in and it is good for the eyes. Deficiency of Vitamin A can cause eye disorders like night blindness. Consumption of kiwi can fulfill the need and requirement of Vitamin A.

One study found that by eating three servings of fruit a day, macular degeneration was decreased by 36 percent. Kiwis’ high levels of zeaxanthin and lutein are thought to be helpful to give this effect.

6). Shield Against Sickness :-  @@@

Kiwifruit lowers down the risk of other diseases and health conditions. It serves as a protecting agent against diseases and therefore prevents you from falling ill feeling sick.
Oxidative stress can be harmful as it can damage our DNA. This can be a cause of various health problems. Kiwifruit contains antioxidants and they can help in this situation.
An old study had said that regular consumption of kiwi or kiwi extract can reduce the unwanted process of oxidative stress. Oxidative DNA damage can lead to colon cancer.  By adding kiwi to your diet regularly, you could lower down the risk of colon cancer.

7). Reduces Blood Clotting :- @@@

According to a study performed in the University of Oslo consumption of two to three kiwis per day lowered the risk of blood clotting. It was revealed that kiwi reduced the amount of fat in the blood. Researchers had concluded that these effects were similar to those of a daily dose of aspirin to improve heart health.

8). Skincare And Haircare :- @@@

Kiwifruit is beneficial for healthy and smooth skin. This is due to its attributes of help in the process of collagen synthesis. It has higher content of vitamin C which is helpful to keep the skin firm and beautiful and increases the speed of healing of cuts, wounds and abrasions. Vitamin E in kiwi aids in reducing the fine lines and avoids the appearance of wrinkles. It is helpful in reducing the harmful effects of ultraviolet radiation on the skin. Kiwis have antioxidants present in them. These antioxidants are perfect anti-aging agent and protects the skin from early degeneration, and keep it rejuvenated. So, to rejuvenate skin, you can incorporate kiwifruit in your diet.
It can treat acne and protects you against skin diseases.

It aids in cell degeneration thus giving you a supple and youthful skin.

Kiwi is good for hairs too.
Beautiful, long and non-frizzy hair can be achieved by consumption of kiwi. It treats hair loss and is good for dry hair. It is helpful in treating premature greying of hair.

9). Mood Booster :- @@@

Kiwifruit serve as a mood booster.
If you are in bad mood and feeling frustrated,  you can have a bowl of kiwifruit and it will boost your mood.

High serotonin content is present in kiwifruit which can help in boost memory too. It increases learning capability too. Kiwi if consumed daily can control your appetite and facilitate sleep. Even kiwifruit is beneficial for patients suffering from depression. Eating kiwifruit can keep the depression away.

A study stated that the serotonin is present in kiwi. It has increased the sleep efficiency by an impressive 15% Hence, kiwi is not only helpful in the treatment of insomnia,  it can also keep you alert and you can opt for it instead of tea and coffee.

10). Aids In Bone Repair & Maintenance:- @@@

Kiwifruit is helpful in repairing bones and aids to their maintenance.
People with weak and fragile bones should incorporate kiwis to their diet.

It contains good amount of vitamin K and calcium. These are the minerals which are essential for keeping and maintaining bone health. Kiwis contribute in reducing the risk of bone injuries and osteoporosis too.

11). Antifungal & Antibacterial Properties :- @@@

Kiwifruit including it's seeds posses antifungal and antibacterial properties making this fruit special.
Many studies have already proved this.

Actinidin is a protein which is found in the flesh of kiwifruit. Due to the presence of Actinidin, the fruit acquires antifungal properties.

Bacteria 

Bad bacteria

Fungi

Fungal infection

12). Babies Friend :- @@@

Kiwifruit can be good for babies.
As it is highly content with vitamin C and has loads of other essential minerals like calcium, magnesium, iron, and sodium, it can be beneficial to the children.

One serving of kiwi gives 230% of the daily vitamin C requirement for babies. This helps in boosting the immune system, increasing iron absorption, and also helps in healing wounds expeditiously.

Kiwi helps in getting rid of constipation due to its high fiber content. Antioxidants are present in it in abundance which prevent diseases. This attribute of kiwifruit further decreases the risk of several chronic illnesses like heart diseases etc. Essential phytonutrients are present in kiwis. These phytonutrients are helpful in repairing DNA and therefore, can protect body from cancer. Eating kiwi regularly can help decrease the chances of contracting asthma. Kiwi lowers down the fat levels in the blood. Kiwifruit is beneficial for a healthy body.

You can give kiwi to your babies when they are  8-10 months old. Risk factor is that kiwi is very acidic in nature. This can harm their delicate system if precaution is not taken.

13). Friend To Liver@@@

Kiwi is good for those suffering for liver disorders.
This fruit with Vitamin C helps protect our liver from potential damage. Vitamin C is a strong antioxidant which attacks on the harmful free radicals thus helping in cell regeneration. The liver is the only organ that is capable of replacing the damaged tissues with newer and healthier cells. Therefore, it is very important.

14). Helps In Recovery From 

Dengue:- @@@

Kiwifruit miraculously helps in recovery from dengue. It fight against effects of dengue fever.

A study proved that dengue patients who consumed at least two to three kiwifruits daily showed a drastic increase in their platelet count as compared to those having low consuption or those having no kiwis intake.

Kiwifruit has ideal calorie count and a flavorful taste making it more beneficial and tasty for dengue patients. Eating kiwi helps regaining the lost energy. In this way, it expedite the recovery process from dengue in less time.

15). Treat Canker Sores & Mouth Ulcers:- @@@

Canker sores and mouth ulcers are really annoying. Due to pain, it feels very uncomfortable and even you are unable to eat.
People who are suffering from serious and chronic canker sores are advised to consume kiwi. People facing this condition have boils appearing on the inner walls of the mouth or tongue which causes pain. Due to which, it is hard to eat anything and to drink water.

Kiwifruit is good in such condition. The vitamin C content in it makes it a recommendable fruit as it soothes the boils and helps in healing from mouth ulcers giving fast relief.

16). Increases Haemoglobin In The Blood :- @@@

Kiwi can increase haemoglobin in the Blood. Deficiency of iron in the blood causes anaemia. Less haemoglobin leads to anaemia in people which can further lead to many severe problems.
Kiwifruit is extremely good for anemics. It can help anaemic patients in improving their hemoglobin levels in the blood.

A total of 0.56 mg. of iron is present in a cup of kiwi. This fulfills the 3% of the suggested daily requirement of iron needed for a healthy woman.
Iron is an important mineral required in our body not only for the production and maintenance of red blood cells, maintaining haemoglobin levels but it is also required for energy metabolism. It is quite beneficial in neurological development.

Red blood cells

Kiwi

Also read 12 health benefits of kiwifruit kiwi.

Beauty benefits of kiwifruit (kiwi).
Face packs of kiwifruit for gorgeous skin.

  Side-Effects & Risks In Consuming Kiwis :- @@@@@

No doubt kiwifruit is a healthy fruit and many studies have shown positive results about it. But still it can cause side - effects and there can be risks in consuming this fruit. Certain risk factors can lead to health risks.

 1). High Potassium Content :- @@@

High intake of kiwi can lead to too much potassium levels. It can be dangerous for those who have kidney  problems. It can cause harmful effects to such people whose kidney have functional problems or their kidneys are properly functional.
Kidney's function includes removal of excess potassium from the blood. If kidneys are lacking in proper functioning, they can't remove this excess potassium causing serious condition.

Heart disease patients are often prescribed by doctors with a type of medication known as Beta-blockers.
Kiwifruit should be consumed only after consulting your doctor when a person is undergoing such medication. It is also recommened to take foods and fruits other than kiwi like banana to be consumed in moderation when taking beta-blockers.

2). Can Be Allergic :- @@@

I always recommend that you should be aware of factors which can cause allergy to you. I had already mentioned in my blogs that fruits, veggies even herbs, nuts and grains can cause allergy to you. So, it is better to take precautions while consuming anything. The same condition applies to this tangy fruit.

Most people find kiwifruit safe to consume but few people certainly not  who are allergic to this fruit.
Consumption of kiwifruit can cause allergy sysptoms such as itchy throat, swollen tongue, trouble in swallowing, vomiting, nausea and hives in the people who are allergic.
It is seen that people who are allergic  allergic to hazelnuts, avocados, latex, wheat, figs, or poppy seeds show allergic symptoms in regard with consumption of kiwis.

Take precaution in consuming kiwi
as it can be allergic to you 

3). Can Effect Blood Clotting :- @@@

Kiwis can slow down the blood clotting process thus effecting it.
It can increase bleeding which takes the form of a disorder. People who are having bleeding disorder and those whose surgery date is just very close,  should not eat kiwi. Such people should avoid this fruit to avoid certain complications and fatal situation.

You can include kiwi in your diet to achieve it's health benefits. Either add to your salad or make a smoothie,you can even try other recipes to enjoy it's flavour along with health benefits. Just keep in mind the risk factors and allergies, you can gain most out of this fruit in keeping yourself healthy.

For more, keep visiting my blog and keep reading.

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                        A Post By Admin.

Author ~ Swatti Sharrma ß

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Disclaimer - This blog is not intended to any advice or prescription.Always keep an eye on allergies you have.Keep check on your health conditions and allergies.Always do a patch test or allergy test before using any product or tip.Consult doctor and dermatologist if needed.Results may vary person to person and it depends on your skin type and health condition.Use any tip or products on your own wisdom with precaution. Always consume any product or ingredient after consulting your Doctor.

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Swatti Sharrma ß