There are lots of juicy, tasty fruits to satisfy your sweet craving with a healthy snack. However, suppose you are like other individuals. You may add the same fruit to your supermarket basket each week, such as bananas, apples, oranges.
If you’re tired of doing the same thing repeatedly, it’s time to branch out. And, if you haven’t already, kiwi is a fruit worth exploring.
Kiwi and Its History
A kiwi is a little fruit, often smaller than an apple or an orange. But don’t be fooled by its size and appearance. Kiwis are a great source of vitamins and are bursting with flavour.
Kiwi, also known as kiwifruit, Chinese gooseberry, or Yang Tao, originated in northern China, where people primarily consumed it for therapeutic purposes. It wasn’t until the early twentieth century that kiwi moved from China to New Zealand and began to be farmed there.
Kiwi is a relatively young fruit crop. The crop was not grown commercially in New Zealand until the 1940s and was not introduced in the United States until the early 1960s.
Nutritional Facts For Kiwi Fruit
Kiwi fruit is not commonly regarded as a “superfood,” yet it is rich in key vitamins and minerals that can significantly impact your health.
The nutritional profile of 100g of raw kiwi fruit is as follows:
- 61 calories
- 0.5 g fat
- 3 mg sodium
- 15 g carbohydrates
- 9 g sugar
- 3g dietary fibre
- 1.1g protein
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Is Kiwi Fruit Good For Weight Loss?
If you want to reduce weight, kiwis are one of the greatest fruits to consume.
- They are rich in water content, low in calories, and high in fibre. Consequently, they’re great as a snack or a breakfast smoothie.
- The answer to weight loss is kiwis’ high vitamin C content. Vitamin C helps control blood pressure, cholesterol management, gastrointestinal health, and immune function.
- It is also essential for fat metabolism. These are all important factors to consider before embarking on a weight-loss journey.
- Dietary fibre-rich meals aid in weight loss by increasing satiety and helping the digestive process. Kiwis have a low GI, which means the fruit’s sugar is delivered gradually. As a result, kiwis can regulate blood sugar, reducing erratic blood sugar spikes.
- Kiwis have both insoluble and soluble fibre. The insoluble fibre (found in the seeds) adds bulk and promotes stool transit through the digestive tract. Soluble fibre is a gel-like material that traps bile acid and lowers cholesterol levels in the blood. Both of these forms of fibre benefit digestive health and assist reduce overeating while on a diet.
- Kiwis include actinidin, an antioxidant that aids in the breakdown of proteins in the body. Because it can aid a slow digestive tract, this antioxidant is an excellent ally when dieting. It aids protein digestion and may benefit persons suffering from irritable bowel syndrome.
How Kiwi Fruit Aid Weight Loss
Kiwi fruit contains fewer calories than other fruits while being high in vitamins and minerals. One kiwi fruit may supply you with the energy you need to get started or keep you going until lunch.
Kiwi fruit contains dietary fibre. Fibre increases the time it takes for food to be digested in your stomach, which means you feel fuller longer after eating a meal. This can help prevent overeating or snacking on unhealthy foods between meals.
Full of vitamin C and naturally low-calorie count, kiwi offers a healthy way to enjoy your favourite flavours while helping you lose weight.
Ways To Add Kiwi Fruit To Your Everyday Diet
Here are 10 ways to add kiwi fruit to your everyday diet:
- Mix diced kiwis into a smoothie.
- Use them as an ingredient in salads or sandwiches
- Eat them plain or with yogurt for a snack
- Peel them and eat them like an apple (they have a similar texture)
- Top whole wheat pancakes with sliced kiwi instead of syrup or butter; they taste great this way!
- Put them in your water pitcher, so they infuse with water overnight for an easy way to get some extra vitamins into your daily routine without having to remember to take pills every day or drink that super expensive bottled water with added nutrients
- Add slices of kiwi to salads and sandwiches instead of tomatoes or cucumbers
- Freeze slices of kiwi in popsicle moulds for a fun summer treat (and a great way to get children excited about eating their fruits and veggies)
- Cut up wedges and use them as toothpicks at parties
- Use them in place of lemon or lime in your favourite recipes
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Other Benefits of Kiwi Fruit
Here are 11 health benefits of eating kiwi:
1. It Tends To Stop Blood Clotting
Research has shown that kiwis reduce blood clotting and regulate blood pressure by lowering blood fat levels. It was discovered to occur without significantly impacting blood cholesterol levels.
2. Aid in Asthma Prevention
Asthma may be crippling. The two most common signs of this condition are wheezing and shortness of breath.
Kiwis have high levels of vitamin C and antioxidants, which can help manage asthma symptoms.
3. It Helps Regulate Blood Pressure.
The potassium content of kiwi fruit also makes it an excellent choice for lowering blood pressure. High blood pressure increases the chances of heart disease and stroke by raising the force at which your heart must pump blood through your body (known as blood pressure).
4. Helps Improves Digestion
Kiwifruit also has a lot of fibre, which is important for healthy digestion. Fibre keeps you regular and keeps you from becoming constipated.
5. Aids Immune Function
Vitamin C is essential for cellular function and protects cells in the body from free radical damage. It is responsible for tissue development, repair, and immune system support, successfully fending against infection, the common cold, and the flu.
6. It Helps To Reduce DNA Damage
Oxidative stress is caused by a mismatch of free radicals and antioxidants in your body. This mechanism can potentially result in DNA strand breaking. This can result in health issues that are difficult to identify or cure.
7. Lowers Blood Sugar Levels in Diabetics
Because of the high water content of kiwifruit, a 100g kiwifruit has the same effect on blood glucose as roughly 5g (1 teaspoon) of glucose; consequently, kiwifruit has a low glycemic impact and is ideal for persons with diabetes.
8. Kiwi Fruit Prevents Vision Loss
Kiwi fruit contains lutein and zeaxanthin, two antioxidants that are very important for maintaining healthy vision. These minerals, in particular, can aid in preventing age-related macular degeneration (AMD), an eye disorder that causes permanent damage to the retina and can result in visual loss.
9. Helps Reduces Inflammation
Kiwi fruit’s antioxidants can also help decrease inflammation throughout the body. Chronic disorders, including heart disease and diabetes, have been attributed to inflammation.
10. Aids in Improving Skin Health
Little known fact — did you know that kiwi fruit can help improve the health of your skin? And all you need to do is eat them.
Kiwi contains vitamin C, essential for the body’s collagen synthesis. Eating kiwi can assist in maintaining your skin’s structure, keep it nourished and healthy, and help people suffering from acne by reducing sebum production in pores.
We hope this article has clarified the substantial health advantages of kiwis and inspired you to try them. Kiwi fruit is a powerful weapon in the weight loss arsenal. It has many benefits, is low in calories, and has natural detoxifying qualities. So, if you’re on the hunt for simple, fast ways to lose weight, adding kiwi fruit to your diet should be one of your top priorities.
Further, consult a qualified nutritionist or dietician if you have any queries about how to eat kiwi fruit for optimal health. They can assist you in developing a healthy eating plan containing all the items you require for optimal health, including kiwis!
Kiwi Fruit For Weight Loss FAQs
1. Does Kiwi Burn Belly Fat?
Kiwi is a citrus fruit high in vitamin C and is believed to be a good belly fat burner. Many people like this healthful and flavourful fruit. Kiwi fruit has an edible acid that burns fat faster than any other alternative diet. Kiwi aids with hydration retention as well.
2. Is 1 Kiwi A Day Enough?
While you can enjoy more kiwis, consuming 1-2 kiwis daily is recommended to help maintain proper nutrition and health. Kiwi is high in antioxidants and Vitamin C, which boost the immune system and are suitable for bones and ligaments.
3. Is Kiwi High in Sugar?
Kiwis, also known as kiwifruits, are high in vitamin C and low in sugar, containing only 6.7 g of sugar per fruit. Kiwi, which is high in fibre and low in GI, aids in slowing sugar absorption.
4. Can I Eat Kiwi At Night?
It is a good idea to eat kiwi at night. Kiwis are packed with serotonin and antioxidants, which may help you sleep better if you eat them before bed.
5. Can I Eat Kiwi Fruit On Its Own For Weight Loss?
While it’s possible to incorporate kiwi fruit into a weight-loss diet, it’s important to remember that no single food can magically cause weight loss. It’s also important to get regular physical activity and stay hydrated.