Health benefits of kiwi: The superfood to manage blood pressure, keep heart healthy, boost immunity

Health benefits of kiwi fruit: Regular consumption of kiwi fruit helps in controlling blood pressure, and improve cardiovascular health, thanks to its potassium content (Image: Canva)

If you have ever tried this dull brown fruit, which when cut through reveals a bright green flesh dotted with tiny black seeds, there is every chance you've fallen for its sweet-tangy taste and added it to your list of favourite fruits. However, did you know that this fruit, called Kiwi, is not just visually appealing but also boasts a string of health benefits?

This fruit, both green and gold, stands out for its impressive array of vitamins — C, E, K, folate, carotenoids — along with potassium, fibre, and synergistic phytochemicals. When included in a healthy diet, kiwifruit promotes high-density lipoprotein cholesterol, reduces triglycerides, impedes platelet aggregation, and even regulates heightened blood pressure. Pairing gold kiwifruit with iron-rich meals is beneficial for addressing deficient iron status, while green kiwifruit promotes smooth digestion and laxation. The antioxidants in kiwifruit act as a defense against internal oxidative damage and improve your health.

From vibrant smoothie bowls to refreshing fruit salads, the versatility of kiwi allows for creative integration into various dishes. The succulent green or golden flesh adds a zing that complements both sweet and savoury preparations.

Benefits of consuming Kiwi fruit:

Enhances iron absorption: If you are looking to boost your iron absorption and also combat deficiencies, include the golden kiwi in your iron-rich meals.

Fights oxidative damage: Kiwi fruit is a rich source of antioxidants that protect you against endogenous oxidative damage. These antioxidants contribute to your well-being by neutralising harmful free radicals in the body.

Improves heart health: Research suggests that including kiwi fruit in your diet helps elevate high-density lipoprotein (HDL) cholesterol and keeps your heart healthy.

Regulates blood pressure: Regular consumption of this fruit helps in controlling blood pressure, and improve cardiovascular health. The potassium content in kiwi plays a role in maintaining healthy blood pressure levels.

Strengthens immune system: With its longs list of vitamins, including vitamin C, this fruit is a boon for the immune system. It aids in fighting illnesses and reduces the severity of cold or flu-like symptoms, particularly in vulnerable groups such as older adults and children.

Supports digestion: The green variety of kiwi, in particular, is known to aid digestion and promote laxation. Including it into your daily routine can be a natural way to keep your digestive system in top-notch condition.