Kiwi Fruit: A Superfood That Can Improve Your Digestion, Immunity, and Sleep
Kiwis are small, fuzzy fruits that have many health benefits. They are rich in vitamin C, fiber, antioxidants, and other nutrients that can help your body function better.
Kiwis are a type of berry originating from China and are now grown in many parts of the world. They have green or yellow flesh with tiny black seeds and brown skin that can be eaten or peeled off. Kiwis are known for their high vitamin C content, which is essential for the immune system, skin health, wound healing, and iron absorption. One kiwi can provide over 80% of the daily vitamin C needs for an adult1. Vitamin C also helps fight fatigue and infections and acts as an antioxidant that protects the cells from damage caused by free radicals.
Kiwis are also a good source of fiber, which is important for the digestive system. Fiber helps prevent constipation, bloating, and other digestive problems by adding bulk and softening the stool. Fiber also feeds the beneficial bacteria in the gut, which are called probiotics. Probiotics help maintain a healthy balance of microorganisms in the gut, which can improve immunity, hormone regulation, and mood. Kiwis contain fiber called prebiotics, which are the food source for probiotics. Kiwis also contain a natural enzyme called actinidin, which helps break down proteins and improve digestion.
Another benefit of kiwis is that they can help lower blood pressure and improve heart health. Kiwis are rich in potassium, a mineral that helps regulate the fluid and electrolyte balance in the body. Potassium also helps relax the blood vessels and lower the blood pressure, which can reduce the risk of stroke and heart attack. Kiwis also contain vitamin E, which is another antioxidant that helps prevent the oxidation of cholesterol and the formation of plaque in the arteries. Vitamin E also supports the immune system and protects the cells from damage.
Kiwis may also have some benefits for blood sugar control and diabetes prevention. Kiwis have a low glycemic index, which means they do not cause a rapid spike in blood sugar levels after eating. This can help prevent insulin resistance and diabetes complications. Kiwis also contain a natural sugar called inositol, which may help improve insulin sensitivity and glucose metabolism.
Kiwis can also help create an acid-base balance in the body, which is important for overall health and well-being. The pH level of the body fluids affects the functioning of the enzymes, hormones, and cells. A balanced pH level is around 7.4, which is slightly alkaline. However, many factors, such as stress, diet, and medications, can make the body more acidic, which can lead to inflammation, disease, and aging. Kiwis are alkaline-forming foods, which can help neutralize the excess acid and restore the pH balance.
Kiwis can also promote healthy kidney function, which is vital for the elimination of waste and toxins from the body. Kiwis have a diuretic effect, which means they can increase the urine output and flush out the excess water and salt from the body. This can help prevent kidney stones, urinary tract infections, and edema.
Kiwis can also help you sleep better, essential for your physical and mental health. Kiwis contain a natural serotonin hormone, which regulates the sleep cycle, mood, and appetite. Serotonin also helps reduce stress and anxiety, which can interfere with sleep quality. Eating two kiwis before bed can increase serotonin levels and improve sleep duration and quality.
Kiwis are delicious, nutritious, and easy to eat. They can be enjoyed as a snack, added to salads, smoothies, desserts, or baked goods, or used to make jams, sauces, or chutneys. Kiwis can also help prevent cancer, as they contain phytochemicals that can inhibit the growth and spread of cancer cells. Kiwis are a superfood that can boost your health and well-being in many ways.
Source:
Kiwi Benefits: Heart Health, Digestion, and More (healthline.com)
Kiwi Health Benefits – Cleveland Clinic
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