Kiwi: According to the National Institute of Health, kiwi is listed as a low glycemic fruit. This means that this fruit helps in keeping blood sugar levels low and also helps in maintaining weight.
Kiwi Fruit: Kiwi, known as the 'gem' of New Zealand, is a very small fruit, but it is known for its unique texture and nutrients. This brown fruit with fibrous peel and green or golden pulp is not only delicious in taste, but is also very beneficial for health. Let us introduce you to the benefits of this fruit.
Where is kiwi grown?
The scientific name of kiwi is Actinidia deliciosa. This fruit grows on a woody vine, the outside of which is brown and covered with tiny hairs, while the inside is bright green or golden. This fruit originally became popular in New Zealand in the 20th century, due to which it was named kiwi. Today this fruit is grown in many countries including India, Italy, Australia.
There are two types of kiwi
There are mainly two types of kiwi. The first is green kiwi and the second is golden kiwi. Green kiwi is slightly sour in taste, while golden kiwi is sweet and juicy. Both kiwis are rich in nutrients and are very beneficial for health.
A treasure trove of nutrition
Kiwi is called a superfood, which is rich in vitamins, minerals and antioxidants. According to the National Institute of Health (NIH), a kiwi weighing about 75 grams contains a lot of vitamins and minerals.
- Vitamin C: A kiwi has twice the amount of vitamin C as an orange, meeting 70-100% of the daily requirement.
- Vitamin E: Very important for skin and heart health.
- Vitamin K: Necessary for blood clotting and bone health.
- Fiber: Improves the digestive system.
- Potassium: Controls blood pressure.
- Lutein and zeaxanthin: Important antioxidants for eye health.
- Calcium and Magnesium: Beneficial for bones and teeth.
Kiwi has a low glycemic index (GI), which means it does not increase blood sugar levels quickly. This is a very special fruit for patients suffering from type 2 diabetes and those who want to control their weight.
How beneficial is kiwi for health?
- Strengthens immunity: Vitamin C present in kiwi increases immunity. It helps prevent cold, flu and other infections. Regular consumption of kiwi keeps the immune system active.
- Better digestive system: The fiber and actinidin enzyme present in kiwi improve digestion. It gives relief from constipation, bloating and other stomach problems.
- Good for heart health: The presence of potassium, fiber, and antioxidants in kiwi makes it beneficial for the heart. It reduces cholesterol levels and controls blood pressure.
Also beneficial for these organs
Antioxidants like lutein and zeaxanthin present in kiwi protect the eyes from harmful UV rays and oxidative stress. This reduces the risk of cataracts and age-related macular degeneration (AMD). At the same time, the presence of calcium and vitamin C strengthens teeth and gums. Also, this fruit is beneficial for skin, eyes and bones.
