Kiwi Fruit - Health Benefits, Uses and Important Facts

Kiwis are small fruits with a lot of flavour and a lot of vitamins, minerals, and plant compounds that are good for you.

They are sweet, easy to eat, and full of good things for you. Also, these small fruits are good for your health in a number of great ways.

Kiwis are a food that is both high in nutrients and low in calories. Kiwi fruit is small and brown on the outside. It has green flesh that can be eaten and black seeds that can also be eaten. The fact that kiwis are full of nutrients makes them good for you. These fruits are also full of fibre, which is an important part of how the body works. There is even some evidence that kiwis can lower the risk of diabetes and heart disease.

What is kiwi fruit?

Kiwi, known scientifically as Actinidia deliciosa,  is also called Mihoutau, Macaque peach, and Chinese gooseberry.

Kiwi is a large berry that grows on a species of woody vine in the genus Actinidia. Its full name is the kiwifruit, but people usually just call it a "kiwi." Kiwis are well-known for being grown in New Zealand, but this bold berry came from eastern China.

Kiwis usually grow in an oval shape and are about the same size as a normal chicken egg. It has camel-coloured skin that is rough and has a light fuzz on it. Even though the kiwi has a fuzzy skin, the skin is tart and can be eaten. The kiwi's flesh is bright green and has a strange but tasty texture. It also has rows of tiny black seeds that can be eaten. Kiwis taste sweet, sour, and strong, which makes them a popular part of a healthy breakfast or lunch.

Kiwis are full of Vitamin C and fibre and are good for your health in many ways. This sour fruit can help your heart, stomach, and immune system. Kiwis are a healthy fruit to eat because they are full of vitamins and antioxidants. Its tart taste, nice texture, and low number of calories make it a tasty and healthy choice for a snack, a side dish, or a different kind of dessert.

Where can you find kiwi? 

At the start of the 20th century, some kiwi fruit seeds came from China to New Zealand. Since then, the number of kiwis grown in New Zealand has grown, and it now has the best kiwi fruit industry in the world. In India, this fruit grows well in Jammu and Kashmir, Meghalaya, Himachal Pradesh, Nagaland, Assam, Mizoram, and the hills of Tripura.

Ways to use kiwi in daily diet: 

1. You can use it to make salads and desserts.
2. It is a part of the process of making wine.
3. It can be eaten fresh, frozen, or dried up. It can also be made into jams, juices, marmalades, nectar, jellies, and many other things.
4. In some parts of the world, kiwi juice is used to make meat more tender.
5. Kiwi has many vitamins, minerals, and phytonutrients that are good for your health.
6. The peel of a kiwi is used as a part of natural sleep aids. 

Health benefits of kiwi:

1. Helps keep bones healthy

The vitamin K in kiwis also helps bones stay healthy and strong. If you don't get enough vitamin K, your bones get weaker and you're more likely to break them or get bone diseases like osteoporosis.

2. Contains Possible Anti-Cancer Properties

Any food that can make you less likely to get cancer should be on your plate. The antioxidants in kiwi, like those in many other fruits, help protect your body from free radicals, which research has shown are linked to cancer. Kiwis' fibre also helps keep the bowels healthy, which can lower the risk of some cancers.

3. Kiwi Fruit Prevents Blood Clotting

By lowering the amount of fat in the blood, kiwis were found to stop blood from clotting and keep blood pressure in check. It was found that this did not affect blood cholesterol levels in a bad way.

4. Boosts of Immunity

 Kiwi has a lot of Vitamin C, which boosts the immune system. In fact, the kiwifruit has about 230 percent of the recommended daily amount of Vitamin C. Every bite of this bold fruit is a burst of nutrients that help your immune system.

There are also a lot of antioxidants in kiwis. Antioxidants help the body get rid of free radicals and lower oxidative stress. In the long run, this may keep the body from getting sick or inflamed.

5. Keeps Heart Healthy

 The kiwifruit has qualities that make blood pressure go down. The kiwifruit can lower the risk of stroke and heart disease because it helps keep blood pressure normal and gives you more vitamin C.

Besides this, kiwis also have a lot of fibre in them. By lowering LDL cholesterol, or "bad cholesterol," fibre can lower the chances of getting heart disease. Atherosclerosis is a hardening of the arteries in the heart that can happen when there is too much cholesterol in the body.

6. Digestive Health

 The kiwifruit has a lot of fibre in both its tough skin and its soft flesh. Fiber can help relieve constipation and a wide range of other stomach problems and pain.

7. Treats asthma

 Some asthma patients have less wheezing when they eat kiwis because they have a lot of vitamin C. This seems to be especially true for kids, who seem to get the most out of eating kiwis.

8. Improves vision

When eaten with other healthy fruits and vegetables that are high in vitamins and minerals, the kiwifruit's high levels of antioxidant vitamins and carotenoids may help prevent eye diseases and improve eye health in general.