Benefits, Nutrition, and Risks of Consuming Kiwifruit

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2 years ago
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Kiwi is a fruit that comes from one of the species of vines of the genus Actinidia. This fruit comes from China but is widely cultivated in New Zealand. Kiwi fruit has a sour and strong taste, making it suitable as a fruit salad or yogurt topping for breakfast and snacking. Kiwi contains a variety of vitamins and antioxidants that are beneficial for the body.

My friend who works in the state health service has explained to me the many benefits and nutrition of kiwi fruit. However, not many people know that there are risks of consuming this fruit for some people.

The existence of kiwi fruit in my place is not difficult to find. Especially for people who live in big cities, this fruit is easy to find in supermarkets near their homes. Even in some places, kiwi fruit can also be purchased in traditional markets at a cheaper price. In addition to the various benefits, there are various interesting facts about kiwi fruit, you know, namely:

  • Kiwi fruit is a variant of berry (berry), according to Live Science, kiwi fruit belongs to the berry group because it grows from a flower that has one ovary. Kiwi plants propagate like other berries, only they are bigger.

  • There are more than 50 species of kiwi fruit with different sizes, skin colors, flesh colors, fruit flavors, and textures. There are about 60 species and hundreds of varieties of kiwi cultivated in temperate climates.

  • Famous for coming from New Zealand, kiwi fruit was originally from China. Beginning of the kiwi to thrive in New Zealand because kiwi seeds were brought to the country by Mary Isabel Fraser in 1904.

Nutrient content in kiwi fruit

High in vitamin C, fiber, and antioxidants that make kiwi fruit is believed to have benefits for the health of the human body. The low-calorie content of kiwifruit makes it suitable as a healthy snack for those who are on a diet.

Reporting from data from the US Department of Agriculture (USDA), in one medium-sized kiwi fruit (69 grams), there are:

  • 57.3 grams (g) water

  • 42.1 calories

  • 10.1 g carbohydrates

  • 2.07 g fiber

  • 6.2 g total sugar

  • 23.5 milligrams (mg) calcium

  • 11.7 mg magnesium

  • 23.5 mg magnesium

  • 215 mg potassium

  • 64 mg of vitamin C

  • 17.2 micrograms (mcg) of folate or vitamin B9

  • 35.9 mcg beta carotene

  • 84.2 lutein and zeaxanthin

In the same portion, the protein content of kiwi fruit is relatively low, which is around 0.787 grams. This means kiwi is not a significant source of amino acids. However, kiwi fruit is one of the fruits with a low glycemic index. This makes the kiwi will not make blood sugar levels rise drastically and suddenly.

Of the 10.1 grams of carbohydrates contained in kiwi fruit, as much as 2.1 grams of them are in the form of fiber and the remaining 6.2 comes from natural sugars. Kiwi is also a low-fat fruit that is fortified with iron, zinc, copper, selenium, vitamins B1, B2, B3, B6, choline, vitamins A, E, and K.

Health benefits of kiwi fruit

Kiwi is a good source of fiber and vitamin C. This fruit also contains high antioxidants. Because of its diverse nutritional content, kiwi fruit is good for consumption by anyone, including pregnant women.

What are the benefits of kiwi fruit for the body? Here's the explanation!

  1. Helps prevent the risk of anemia.

  2. Maintain a healthy digestive system.

  3. Boost the immune system.

  4. Controlling the blood pressure.

  5. Maintain cholesterol levels.

  6. Improve the quality of sleep to be more restful.

  7. Helps prevent the risk of blood clots.

  8. Maintain eye health and prevent decreased function.

  9. Reducing asthma symptoms.

  10. Caring for the skin to be healthier.

Kiwi fruit can cause allergies?

Although the case is rare, some people who eat kiwi can cause allergic reactions. The onset of this allergic reaction can cause symptoms such as swollen lips and tongue, itching of the skin and throat, difficulty swallowing, rash, nausea, and vomiting.

In some cases, the consumption of kiwi can also inhibit the blood clotting process thereby increasing the risk of bleeding. Vitamin K in kiwi is also feared to interact negatively with blood-thinning drugs such as Coumadin (warfarin).

Therefore, for some people with several cases, it is recommended to consume kiwi fruit in moderation in limited quantities. Don't forget to consult a doctor if you have blood clotting problems and want to eat kiwi fruit.

That was information about the benefits and nutrition of kiwi fruit and the risks of consuming it for some people. Hopefully, this information is useful for those of you who need it!

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2 years ago
Topics: Health, Tips, Write, Food, Lifestyle, ...


I particularly love this fruit, when I travel I buy it by kilos and it is my snack dessert...!!! In New Zealand, I know that they hire people of any nationality to work in the packing and harvesting of Kiwifruit. Right now, they have just finished harvesting the green kiwifruit and they are collecting the yellow kiwifruit, just as delicious!!!!!

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2 years ago

I also really like this fruit. this is a very delicious fruit

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2 years ago