Kiwi usually gets overlooked when it comes to superfoods. However, it's small, fuzzy frame is filled with nutrition that can positively impact your health and wellness. Don't let its size fool you! With its bright green flesh and sweet and tart flavour, kiwi isn't just a refreshing fruit to consume; it's brimming with vitamin C, antioxidants, fibre, and key minerals that facilitate all sorts of physiological processes involved in health, from digesting food to glowing skin.
As noted by Dr. Meenal Joshi, a nutritionist and integrative wellness professional based in Pune, "Kiwi is a nutritional powerhouse. One kiwi a day can make a difference to your immune system, digestive health, and even your sleep." It's low-calorie, high-fibre profile shows that preserved as a staple part of the diet, kiwi can "do wonders" for kids and adults alike. Here are 7 miraculous ways kiwi can help you overall:
1. Strengthens Your Immunity : Naturally Kiwi is one of the highest concentrations of vitamin C, even higher than that of oranges! One medium kiwi gives you over 100% of your daily needed vitamin C. Dr. Joshi explains: "Vitamin C is important for improving white blood cell function which helps your body fight against viruses and infections. It is a must-have vitamin especially in cold and flu season."
2. Aids Digestion and Gut Health : Kiwi is high in dietary fibre and the natural enzyme actinidin, which helps to break down protein molecules and supports digestion, as well as prevent constipation by aiding bowel movements. Recommended: Eat kiwifruit with the skin (after washing well) for more fibre and digestive health support.
3. Promotes Heart Health : Kiwi provides potassium, antioxidants, and folate - which collectively support heart health, while helping lower blood pressure, and better circulation. Dr. Joshi says: "Consuming 2 kiwis a day can minimize levels of LDL (bad cholesterol), with a decreased risk for blood clotting; naturally supporting cardiovascular health."
4. Increases Skin Radiance: Kiwi also has a high vitamin C and E content to help the body produce collagen, which is said to be the protein of skin elasticity and youthful glow. Natural tip: To achieve an all-natural glow, apply a mashed kiwi mixed with honey as a face mask at least once a week.
5. Helps You Sleep Better: Kiwi has serotonin in it, which is a compound that helps regulate your sleep cycle. Studies show that eating kiwi before bed can help improve the length and quality of sleep. Dr. Joshi recommends: "If you are someone who struggles with insomnia or disrupted sleep, having 1-2 kiwis before bed may help you improve your sleep patterns naturally."
6. Helps with Weight Management: Kiwi has a low calorie content, and it is high in water and fibre, making it a great fruit to snack on while you are trying to lose or maintain weight. "It keeps you full longer, helps satisfy your sweet tooth, and it does not spike blood sugar," says Dr. Joshi
7. Bolsters Vision and Eye Health: Kiwi contains large amounts of lutein and zeaxanthin, which are nutrients that help protect the eyes against age-related macular degeneration and blue light damage.
Try incorporating kiwi into smoothies with other yellow, green fruit for a long-term eye health boost.
Kiwi is a small, but powerfully magical fruit that should be part of your everyday diet. Whether you eat it whole, chopped in a salad or pureed in juice, kiwi is a fantastic way to support holistic wellness in the most natural ways.
Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis
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