Kiwi Fruit Benefits, Side Effects, and Uses | DocIndia.org

Doctors and health care professionals usually recommend that people take in a lot of fruits in their diet. Kiwi is one such type of fruit, which, when consumed, can help the body to absorb some of the most vital nutrients that are necessary for healthy physiological functioning. Kiwi fruit consists of high amounts of essential nutrients such as vitamins, minerals, antioxidants, and plant-based nutrients that can help you get rid of health issues and stay healthy.

This article will help you to get a idea about the health benefits that you may enjoy after having kiwi fruits, certain side effects of the fruit, and other necessary details.

Why do you need to have kiwi fruit in your diet?

Kiwi is a fruit that stores a lot of essential nutrients, such as vitamins and minerals, which help you to stay healthy and develop a healthy immune system. Kiwis are rich sources of major nutrients such as proteins, fiber, and healthy fats. Apart from being low in calorie content, kiwis are good sources of vital vitamins such as vitamins C, E, K, folate, or folic acid, and some of the key minerals that are necessary for the body, such as potassium, copper, magnesium, and so on.

You must also consider having kiwis chopped or sliced in your diet, be it in your breakfast or during snack time, as a healthy alternative because these fruits are rich in plant-based components. Some of the major plant-based compounds that are found in kiwi fruits include beta-carotene, lutein, zeaxanthin, and many others, which are proven to boost the immune system and help to keep the body healthy. Moreover, the caffeic acid and chlorogenic acid that are present in kiwi are anti-inflammatory, which help to prevent the occurrences of chronic diseases in the gut and throughout the body.

List of health benefits to derive from kiwi fruits:

One can enjoy multiple health benefits from the different types of essential nutrients that are present in kiwi fruits. Some of the most common types of health benefits that you may get after adding kiwi fruits to your daily diet may include the following:

1. Kiwi helps lower asthma symptoms:

If you are a person suffering from asthma or have symptoms of similar respiratory diseases, then many doctors and health care professionals may suggest that you have kiwi in your daily diet. This is because kiwi fruit can act as a natural component for curing asthma symptoms. This fruit is rich in high amounts of antioxidants and vitamin C extracts (which can also act like antioxidants), and all these nutrients help to improve the overall lung functioning. Thus, this can be beneficial for those who suffer from the symptoms of asthma. The nutrients in kiwi are also known to prevent wheezing and other respiratory problems among children.

Here is a word of caution: Many people can develop negative effects after having kiwi and more research is required to claim that kiwi is beneficial for curing asthma. So, to avoid the risks of side effects, it is always better to consult with your doctor first before you add kiwi to your diet for asthmatic cure.

2. Kiwi helps to boost your immune system:

The essential vitamins, minerals, antioxidants, and plant-based compounds that are present in kiwi fruits are beneficial for boosting the immune response system in your body and thus help to get rid of the diseases that are caused by infections from harmful microbes. The health extracts in kiwi, according to many professionals, are known to regulate the innate and adaptive immune systems of the body. Moreover, the nutrients in kiwi also help to fight the risks of developing various types of seasonal infections due to its antimicrobial and antifungal activities.

Many doctors also note that the nutrients in kiwi fruits help to prevent the growth of bacteria in the body without destroying them against various pathogens including the bacteria of the genus Staphylococcus. Kiwi can also be used as a natural component for treating the symptoms of cold and flu and infections in the upper respiratory tract.

3. Kiwi helps to improve digestion:

The healthy nutrients in kiwi fruits are proven to improve the functions of the digestive system and improve overall digestion. This is mostly because kiwi consists of high amounts of soluble and insoluble fiber, which help to improve your gut health and allow for easy movement of the bowels. This reduces the chances of developing digestion-related conditions like constipation. Moreover, the rich fiber content in kiwi is powerful enough to retain water and swell more than other types of fibers, which helps in improving stool consistency and decreasing the amount of time taken for food to go through your digestive system.

4. Nutrients in kiwi make gut health better:

Apart from improving digestion and getting rid of digestive problems, the nutrients that are present in kiwi fruits are also beneficial in maintaining the healthy functioning of the gut and improving the health of the gut microbiome. This also helps to improve your overall intestinal health. The nutrients in kiwi help to stimulate the bowel system. Moreover, kiwi consists of nutrients in the form of natural laxatives, which help to add bulk to the stool and make it soft. The rich sources of proteolytic enzyme actinidin in kiwi fruit are also known for improving the digestion process.

5. Kiwi helps to reduce the risk of blood clotting:

Doctors often recommend that people add kiwi fruits to their daily diet as a natural method for improving their circulatory system and reducing the risks of blood clotting. Clotting of blood in your body can be a severe condition, which can lead to some major diseases such as thrombosis. The natural ingredients in kiwi help in reducing the platelet aggregation response or the risk of blood clotting. Moreover, kiwi fruit consists of major components like vitamins and minerals, which help to create a fibrinolytic effect on your blood vessels. Such an effect is beneficial for preventing the risk of developing serious health problems, such as thromboembolic and various types of cardiac disorders.

6. Kiwi fruit is beneficial for your heart health:

The nutrients that are present in kiwi help to take good care of your heart by reducing the risks of developing various types of cardiovascular conditions. Kiwi fruits are rich in polyphenols, which are known to improve your heart health. Alongside these, the nutrients like vitamins C, E, K and and potassium help to regulate healthy functioning of the heart. These nutrients in kiwi fruits also help to reduce the levels of triglycerides in the blood, which can reduce the risks of cardiac arrest, heart attack, stroke, and various types of cardiovascular diseases. Moreover, the rich bioactive compounds that are present in kiwi fruits are known to help in lowering blood pressure levels in the body.

7. Kiwis can help manage diabetes:

If you are somebody who has type 2 diabetes or problems of high blood pressure levels, it is important to add kiwi in your diet. This is because kiwi fruits are low in glycemic index (GI), so it is suitable to be consumed by people who have diabetes.

What are the side effects of having kiwi fruit?

Having kiwi fruits in your daily diet is otherwise good for your health. But some are known to develop side effects after having kiwi. For instance, kiwis contain many potential allergens, including actinidin, which can cause major allergic reactions. Though the symptoms of these side effects may differ from one person to another, some of the most common types of side effects include the following:

• itchy throat

• swollen tongue

• tendencies of nausea and/or vomiting

• formation of hives

• problems while swallowing food

• wheezing

• abdominal pain.

Conclusion:

Adding kiwi fruit to your daily diet can provide you with a lot of health benefits. You can enjoy the rich, juicy taste of the green kiwi pulp and develop major health benefits such as an improved immune system, better digestion, heart health, low risk of blood clotting, and so on. Having kiwi fruits can be healthy because of the rich amounts of nutrients that are present in them. Your body is more likely to absorb all the essential nutrients, such as vitamins, minerals, antioxidants, and plant-based nutrients, when you have kiwi fruit. But you also need to remember that if you feel that you are developing side effects from having pumpkin seeds, it would be advisable for you to discontinue having them, and you must also consult with a doctor if necessary.