The 10 Amazing Health Benefits of Kiwi Fruit
New to the kiwi fruit? Here are three of the benefits of the kiwi fruit that you may not have known about before.
1) Keeps your teeth healthy
If you’re looking for a quick way to keep your teeth healthy, eating kiwis is a good place to start. Many fruits and vegetables contain natural acids that promote tooth decay but kiwis are packed with vitamin C, which creates an alkaline environment in your mouth. This inhibits bacteria growth, fights cavities and promotes gum health. Not only does eating kiwis improve dental health, it also reduces plaque buildup—something that can lead to bad breath and further tooth decay. To reap these benefits every day, eat at least two kiwis a day or snack on some dried slices before bedtime.
2) Aids in eye health
Your eyes need healthy levels of lutein and zeaxanthin, two carotenoids found in large quantities in kiwi fruit. Research has shown that lutein and zeaxanthin are essential for macular function, i.e., protecting your vision from damage. This small green fruit is especially good at keeping your vision sharp because it contains ten times more of these nutrients than many other fruits and vegetables. Studies have suggested that just one serving of kiwi fruit per day can lead to better eye health. Of course, it also helps to eat a healthy diet as a whole, but adding kiwi into your regular meal plan will certainly benefit you over time.
3) Builds strong bones
Kiwis are a great source of both vitamin C and vitamin K, two essential nutrients for building strong bones. For people who don’t get enough calcium through their diet, consuming adequate amounts of these nutrients may help prevent bone loss associated with osteoporosis. Kiwis are also rich in magnesium, which plays an important role in bone health by keeping our bones healthy and strong. When choosing your kiwis, look for ones that have darker green skin to indicate that they contain more nutrients than fruit with lighter-colored skin. Use them to make your own smoothies or add slices to salads for a healthy snack on-the-go.
4) Lowers bad cholesterol levels
Not all fats are created equal, and an increasing body of research suggests that omega-3s may help lower triglycerides. One study, published in The Journal of Nutrition, found that omega-3s in kiwifruit can decrease low-density lipoprotein cholesterol by up to 20%. So what's the most ideal way to get your day to day portion? One medium kiwifruit (just over a half a cup) has more than 250% of your recommended daily intake. If you’re like most people, though, it’ll take more than one fruit per day to meet that quota.
5) Helps fight cancer
Both animals and humans have benefitted from kiwi fruit consumption when it comes to cancer prevention. The flavonoids found in kiwis can destroy free radicals in our bodies and cells, thus promoting healthier growth. Free radicals are known to cause cancerous tumors, so avoiding them is one way we can lower our risk of developing that disease. If you’re trying to ward off cancer or prevent a recurrence, adding more kiwis to your diet might be a good idea. In addition to their antioxidant content, they are also high in vitamin C and fiber.
6) Regulates blood sugar levels
Did you know that kiwis are low in calories and carbohydrates? In fact, kiwis have fewer calories than many other fruits such as bananas. This means that adding a few slices to your breakfast cereal or as part of your morning smoothie won’t dramatically affect your blood sugar levels. Not only that, but kiwis are also rich in fiber, which slows down digestion. The result is lower blood sugar spikes and lower insulin levels. All these factors combined can help to regulate blood sugar levels, particularly for those with diabetes . Eating kiwis may help you lose weight by keeping you fuller for longer, too!
7) Cleanses your kidneys
One kiwi fruit contains almost 50% of your daily recommended amount of vitamin C. Vitamin C also helps flush toxins from your kidneys and urinary tract, keeping them clean and healthy. The vitamin also protects against kidney stones by preventing calcium from binding with other compounds in your body, which can lead to stone formation. The average kidney stone is one inch long, but they can grow as large as three inches! (3) Having an ample supply of vitamin C may help reduce your risk for kidney stones if you are at high risk for developing them. The more likely you are to develop them, the more vitamin C you should consume.
8) Fights inflammation in your body
Inflammation is a silent killer—it’s responsible for many common health conditions and can even lead to death. The good news is that anti-inflammatory foods like kiwis can help lower your chances of getting sick. Eating two servings of kiwi each week is a great way to fight inflammation in your body and enjoy better overall health. It also helps lower blood pressure, which might help prevent heart disease (though research on kiwis and heart disease has been mixed). You’ll feel less pain during surgery: If you ever have to undergo surgery, you might want to ask your doctor if eating some kiwis before hand will make it easier on you during and after surgery.
9) Boosts brain function
Kiwis aren’t just great for your digestive health—they also give your brain a boost. A recent study published in Phytotherapy Research found that eating two kiwis per day can help protect against Alzheimer’s disease, Parkinson’s disease, and other neurodegenerative diseases. It seems that anthocyanins—which are found in kiwis—help improve cognitive function. The key is to eat two servings per day; aim for a combination of whole fruits and juices. (12)
10) Reduces symptoms of arthritis
Eating just two kiwis a day for three months has been shown to significantly reduce joint pain and inflammation in patients with rheumatoid arthritis. The researchers believe it’s because they are rich in vitamin C, which helps cartilage retain its elasticity and strength. Remember, vitamin C is one of those nutrients you don’t have to have too much of because your body doesn’t store it. In other words, there’s no benefit to eating more than two fruits a day! And don’t forget that it’s best to eat them whole or blended into a smoothie.
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