Doctors recommend eating one kiwi daily which can help enhance various sectors of your health in many ways
Kiwi—a green, fleshy, and fuzzy fruit—is known for its unique tart yet sweet flavour and immense health benefits. A kiwi is packed with fibre, vitamins, and other nutrients like protein, calcium, and magnesium—all of which are great for your well-being.
Doctors recommend eating one kiwi daily, which can help enhance various sectors of your health in many ways.
Health benefits of eating a kiwi daily
Enhances digestion
According to studies, kiwis help alleviate digestive issues like constipation, abdominal discomfort, and pain. They are also great for improving indigestion and treating acid reflux, which can be painful. Two small kiwis are packed with twice the fibre of an orange, so you can eat the skin and get a bigger fibre boost along with it, which is great for your gut health as well. Soluble fibre also creates a gel-like substance and works to slow digestion.
Promotes heart health
The phytochemicals and antioxidants protect your body from free radicals that are great for your heart. According to studies, consuming kiwi increases high-density lipoprotein, or HDL cholesterol. It is also helpful in lowering triglycerides.
Boosts immune system
The high vitamin C content in kiwis makes them an amazing food for your immune system. Studies say if you eat two small kiwis daily, they can help replace the need for vitamin C, a potent antioxidant well known for supporting the immune system, in some people.
It eliminates pathogens and protects against environmental oxidative stress as well.
Strengthens eyes and vision
Kiwis are packed with lutein - a carotenoid that is great for your eyes and has immense benefits. Studies say lutein improves or prevents macular disease - an age-related condition that causes blindness and impairs vision. It is also helpful in preventing and reducing the risk of developing cataracts.
Should you avoid eating kiwis?
Most people can benefit a lot from eating kiwis, but the following people should avoid them:
- Those who have an allergy to the fruit
- Those with pollen allergies
- Those with kidney stones or a history of them
Which is better—kiwifruit or juice?
While juiced kiwi is an excellent way to incorporate kiwi into your diet, studies also say comparing the bioavailability of fresh, raw kiwi juice to pasteurised kiwi juice gives high contents of total phenols, flavonoids, dietary fibre, and ascorbic acid. Pasteurised juice also has reduced total phenols and flavonoids.
You can make kiwi juice in a blender or a juicer by following these steps:
- Add the flesh of fresh, ripe kiwi to your blender.
- Add a sweetener, which is optional, like maple syrup or honey.
- Add some optional ingredients, like water, greens, other fruits, or herbs.
- Blend until it's liquid.
