Need of the Hour: Kiwi's 12 Health Benefits, Nutritional Value, and Expert Advice

Known as one of the most nutritious fruits in the world, the kiwi fruit originates from China where it was once called 'Chinese Gooseberry'. Packed with Vitamin C, fiber, potassium, and antioxidants, this small egg-shaped fruit is a powerhouse of nutrition. In this report by The FreeLance, senior dietitian Amrita Mishra from Delhi explains the 12 major health benefits of kiwi, its impact on digestion, blood sugar, and precautions to keep in mind.

Superfood Status, Nutritional Value, and Health Benefits

According to Amrita Mishra, studies over the years have shown positive results regarding kiwi's impact on digestion, constipation, blood pressure, and heart health. A 2022 study published in the 'National Library of Medicine' found that eating two kiwis daily improves bowel movement in people suffering from constipation.

• Nutrient Powerhouse: 100 grams of kiwi contains essential vitamins, minerals, and antioxidants like Vitamin C, fiber, and potassium.
• Anti-inflammatory Properties: Contains polyphenols like caffeic acid and chlorogenic acid that help reduce inflammation.
• Improves Digestion: Rich in dietary fiber and actinidin, an enzyme that aids in protein digestion.
• Safe for Diabetics: Low glycemic index (GI) ensures it does not cause a sudden spike in blood sugar levels.
• Heart Health: Helps in managing cholesterol levels and blood pressure.

Precautions and Recommendations

While kiwi is generally safe and beneficial during pregnancy due to its folate and Vitamin C content, individuals with specific fruit allergies or those on blood-thinning medications should consult a doctor before adding it to their daily diet. Experts recommend consuming up to two kiwis a day for optimal health benefits.