9 good reasons to eat the exotic kiwi fruit

From inducing good sleep to preventing cancer, reap all the benefits of the kiwi fruit

By: Shraddha Rupavate | | Updated: September 25, 2014 4:23 pm

Kiwifruit is the national fruit of China and one on the most popular exotic fruits available in India throughout the year. The kiwifruit may look small and dull in external appearance but internally its green flesh embedded with artistically arranged black seeds is loaded with nutrients. Its unique flavour is a treat for the taste buds that will remind you of strawberries and melons. Here are top reasons you should eat kiwifruit: Also Read - Reach for these comfort foods to stay healthy this spring

1. Packed with antioxidants: Although researchers are trying to figure out the key players behind the powerful antioxidant property of kiwifruit, the richness of vitamin C it holds cannot be ignored. One cup of kiwi contains 164 mg of Vitamin C, which is equivalent to 273% of your daily recommended vitamin C intake. Vitamin C is a very potent antioxidant that protects your cellular DNA against damage caused by free oxygen radicals. A study by Iwasawa H and colleagues suggests that antioxidant effect of kiwi is stronger than that of grapes and oranges. Also Read - Have blackcurrants daily to control your diabetes: A few interesting ways of adding it to your diet

2. Reduces inflammation: Being rich in vitamin C, kiwi is a great fruit for those suffering from inflammatory diseases like osteoarthritis, rheumatoid arthritis and cancer. Also Read - Black raisins: Just a handful every day will keep the doctor away this winter

3. Prevents recurring infections: Vitamin C in kiwi also helps you stay away from recurring bouts of common cold or ear infections. It boosts the immune system and helps the immune cells to work faster and better.

4. Treat sleep disorders: Are you struggling with sleepless nights? It’s a good time to have fresh kiwi because it’s rich in serotonin. A study by Lin HH and colleagues showed that after 4 weeks of consuming kiwi, participants with sleep disorders experienced phenomenal effects. Their waking time after sleep and time taken to fall asleep (sleep latency) reduced significantly (28.9% and 35.4% respectively). Their total sleep duration and quality of sleep also improved greatly.

5. Improves lipid profile: Along with Vitamin C, kiwi is also a good source of vitamin E and some polyphenolic compounds that together help in protecting the heart. In cardiovascular patients who had kiwi fruit for 28 days, the lipid profile was improved significantly. Their triglyceride levels lowered by 15 % along with reduction in bad cholesterol (LDL), both of which are bad for people with heart disease.

6. Boosts good cholesterol (HDL): Another study found that along with lowering bad cholesterol levels, kiwi worked towards improving the good cholesterol level in heart patients within 8 weeks of consumption.

7. Treats constipation: Living with irritable bowel syndrome (IBS) can be frustrating. But kiwi can help you get rid of the stomach pain, diarrhea, constipation and all other irritating symptoms of IBS. In a study published in Asia Pacific Journal of Clinical Nutrition, participants with IBS who consumed kiwifruit were almost relieved of all IBS symptoms. Their colon transit time reduced and the frequency of bowel movement increased.

8. Good for asthma patients: If you’re asthmatic, you should have kiwi on a regular basis. Scientists believe that kiwi might have a protective effect against respiratory symptoms like wheezing in asthma patients. A study that appeared in the journal Thorax found that children who ate kiwi fruit at least 5-7 times in a week had 44% reduced incidence of wheezing symptom compared to those who didn’t consume it at all. Along with wheezing, other symptoms like breathlessness, cough at night, runny nose were also reduced greatly.

9. Protects your eyes: Age related macular degeneration (ARMD) is a threat to the older group people. But if you start eating kiwi today, you chances of suffering from it later on will be reduced. Kiwi has antioxidants and vitamins that protects your vision from long-term damage and also slows down the progression of ARMD.

Note: Some people might be allergic to certain compounds in kiwi fruit. If you know you’re allergic, it’s better to stay away from it.

References:

Iwasawa H, Morita E, Yui S, Yamazaki M. Anti-oxidant effects of kiwi fruit in vitro and in vivo.
Lin HH et al. Effect of kiwifruit consumption on sleep quality in adults with sleep problems.
Duttaroy AK1, Jørgensen A. Effects of kiwi fruit consumption on platelet aggregation and plasma lipids in healthy human volunteers.
Chang CC et al. Kiwifruit improves bowel function in patients with irritable bowel syndrome with constipation.

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Published : May 29, 2014 11:42 am | Updated:September 25, 2014 4:23 pm

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