HEALTHPLAN MAGAZINE

The kiwi, or kiwifruit, is a large berry that grows on a woody vine in the Actinidia genus. Originally from eastern China, it gained popularity through cultivation in New Zealand.

Shaped like an oval, it's about the size of a chicken egg with camel-coloured, fibrous, edible skin. The bright green flesh has a unique texture and tiny black seeds. Kiwis are known for their sweet, tart taste, making them a common choice for a healthy breakfast or lunch. Rich in Vitamin C and dietary fibre, kiwis offer health benefits, supporting heart health, digestion, immunity, improved lung function, and mental well-being.

With its tart flavour, pleasant texture, and low-calorie count, the kiwi is a practical and healthy option for snacking, sides, or dessert.

Read on to find out how a kiwi can benefit your health.

Mental Well-being:
Kiwi fruit, long associated with relieving constipation, extends its benefits beyond digestive health. According to a study in the Nutrients Journal, consuming two kiwis daily can significantly enhance mood and contribute to an overall sense of well-being.

High in Vitamin C, kiwi also helps prevent brain cells from becoming damaged and supports overall brain health.

Immunity:
Rich in Vitamin C, kiwi stimulates the body's immune response, offering approximately 230 percent of the daily recommended intake of this essential vitamin. With each bite, the kiwifruit delivers a potent dose of immune-boosting nutrients.

Additionally, kiwis are abundant in antioxidants, actively working to eliminate free radicals and alleviate oxidative stress within the body. This dual powerhouse of Vitamin C and antioxidants not only fortifies the immune system but also plays a pivotal role in shielding the body from inflammation and potential diseases.

Weight Management and Nutrient Boost:
Kiwis prove to be an excellent ally in weight management due to their low-calorie content and satiating effect. Packed with vitamin C, antioxidants, fibre, Iron and carotenoids, kiwis offer a nutritional powerhouse that aids in weight loss. This vibrant fruit's nutrients contribute not only to weight management but also to improved lung function, immune health, and reduced oxidative stress.

Cardiovascular Benefits and Blood Health:
The kiwifruit is recognised for its properties that contribute to lowering blood pressure. By promoting and sustaining healthy blood pressure and offering a significant dose of Vitamin C, the kiwifruit plays a role in minimising the risk of stroke and heart disease.

Furthermore, kiwi boasts a substantial content of dietary fibre. This fibre is instrumental in mitigating risk factors associated with heart disease by reducing LDL, or bad cholesterol levels. Preventing an excess of cholesterol is crucial, as it can potentially lead to atherosclerosis, a condition characterised by the hardening of arteries in the heart.

Digestion:
Kiwi's reputation for aiding digestion goes beyond its association with treating constipation. Uncover the role of actinidin, a natural proteolytic enzyme present in kiwi, in promoting better protein digestion and intestinal transit.

In its tough skin and flesh, the kiwifruit contains high amounts of dietary fibre, which can help reduce constipation and a variety of other gastrointestinal issues and discomfort.

Treatment of Asthma:
The ample presence of Vitamin C in kiwis has been associated with alleviating wheezing symptoms in certain asthma patients, with children demonstrating particular benefits from consuming kiwis. This correlation suggests that the inclusion of vitamin C-rich citrus fruits, including kiwi in the diet, may play a significant role in improving lung function and reducing wheezing episodes, particularly in paediatric asthma cases.

Eye Health:
When integrated into a diet alongside other vitamin and mineral-rich fruits and vegetables, the kiwis' elevated levels of antioxidant vitamins and carotenoids have the potential to contribute to the prevention of eye diseases and the overall enhancement of ocular health.

Potential Allergies and Safety Precautions:
While kiwis offer a plethora of health benefits and eating them regularly does not pose any risk for most people, the exception is for those who have a kiwi allergy.

It is essential to be aware of the potential allergens that kiwis contain, including actinidin, kiwi’s major allergen. Kiwis can cause minor to severe allergic reactions in some people, particularly in children.

Below is a list of some mild and severe symptoms of kiwi allergies, ranging from itching or discomfort to more severe reactions, that will require medical attention.

Mild symptoms might include:

• Itching or discomfort of the tongue, lips, or mouth after eating kiwi.
• Visible skin rash.

Severe symptoms: Contact emergency services if you experience any of the following

• Difficulty breathing or any other asthma symptoms
• Swelling of throat, lips, or mouth
• Abdominal pain
• Dizziness
• Vomiting

Disclaimer

The information provided in this article is for educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. It is important to consult with a qualified healthcare professional for personalised guidance regarding your specific health situation. Never disregard professional medical advice or delay seeking it because of something you have read in this article. If you think you may have a medical emergency, call your doctor or emergency services immediately. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Reliance on the information in this article is solely at your own risk.