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13 Benefits of Kiwifruit That Make It More Adorable

13 Benefits of Kiwifruit That Make It More Adorable

Did you know that the kiwifruit originally came from the Kang Chiang Valley in China and is also known as the Chinese gooseberry? It was only when New Zealanders saw its potential that it was given the name kiwi. The kiwi bird is the national symbol of New Zealand and the fruit itself is said to resemble it with its brown skin and funny shape.

It is not just a weird-looking fruit. It is also packed with nutrients that put many other fruits in the shade. Read on to discover the many benefits of kiwifruit.

1. Helps with weight loss

One medium kiwifruit contains only 57 calories per 100 grams, so it is an excellent daily addition to your fruit intake. As it also contains a high quantity of fiber (2.1 grams), this helps to make you feel full, so you may eat less. That is great news for weight watchers.

2. Relieves asthma in kids

An experiment involving 18,000 children in northern Italy showed that consuming kiwifruit can play a significant role in reducing asthma attacks. One group of children were given a few kiwifruit every day, while another group were given just one a week. The kids who ate the most kiwifruit found relief (25% to 44% less) from wheezing, nighttime coughing, and a runny nose.

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3. Increases your potassium intake

Potassium is one of the essential minerals involved in pumping your heart and keeping the nervous system healthy. Kiwifruit contains lots of potassium and beats bananas by virtue of a 50% lower calorie count. Just another easy way of warding off heart disease.

4. Protects your vision

Maintaining eye health is essential. Carrots are great but may be tough to chew, so why not take a few kiwifruit instead?

A study at the South Dakota State University has shown that as kiwifruit has plenty of lutein and zeaxanthin, it can play a vital role in helping to reduce the incidence of macular degeneration. This is an extremely common vision disorder from 65 years of age onwards.

5. Relieves constipation

If you suffer from constipation, the kiwifruit is an excellent laxative as its fiber content helps to keep bowel movements regular. Kiwis contain actinidine, which is a key to efficient digestion. Combine that with exercise and plenty of liquids to prevent constipation.

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6. Nourishes your skin

Another key element in this fruit is its plentiful supply of vitamins C and E. These are essential in helping you to regenerate new skin cells. If you are eating the right nutrients, your whole immune system will benefit. Your glowing skin will be a testimony to that.

7. Assists diabetes sufferers

The great thing about the kiwi is its low glycemic load, which makes it a good choice for those at risk of diabetes. In addition, it has only 14.6 grams of carbohydrates per 100 grams. Please note though, any fruit has to be taken in moderation when diabetes is present, so be sure to consult your doctor.

8. Reduces blood clots

A study at the University of Oslo in Norway showed that kiwifruit was just as effective as aspirin in helping to keep blood from clotting. No side effects either! They were able to show that consuming up to three kiwis a day was effective in preventing these dangerous clots. In fact, the incidence of clots was reduced by 18%.

9. Provides more than enough vitamin C

The kiwi is the king when it comes to vitamin C. It contains one and a half times the recommended daily dose! It even beats the orange (55 mg) as it contains 85–92 mg per 100 grams. It is therefore an essential weapon for keeping everything on track healthwise, such as:

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  • blood circulation
  • healthy bones
  • teeth
  • immune system.

10. Cancer prevention

It is fascinating to learn that the kiwifruit was used as a cancer prevention aid as far back as 700 BC in Asia.

The fact that the kiwi has such a high concentration of flavonoids and carotenoids means that it can have a powerful antioxidant function. This is crucial in keeping free radical activity at bay and also may help to protect DNA.

11. Provides folate

If you are thinking of starting a family, your doctor may recommend that mothers-to-be take more folate, as it has been shown to be an effective way of reducing birth defects. It also helps you to make red blood cells, which is really useful in preventing anemia. The amount of folate in a kiwi is about 10% of the daily recommended dose, which amounts to 17 micrograms. Other sources are dark leafy vegetables, beets, potatoes, and asparagus.

12. Sleep well!

Research reported in the Asia Pacific Journal of Clinical Nutrition shows that people who took kiwifruit on a regular basis slept better and longer. Participants were given two kiwis before bedtime for a month. Results showed that the serotonin in the fruit helped the subjects get to sleep more quickly and alleviated sleep disorders.

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13. Reduces harmful cholesterol

One of the kiwifruit’s greatest benefits of all is that it helps to keep your cholesterol levels under control. Researchers at Massey University in New Zealand found that consumption of kiwifruit was a factor in helping to reduce harmful cholesterol. They believe that this is due, in part, to the high levels of polyphenols found in it.

As we have seen, there are innumerable health benefits in eating this great fruit. So the next time you go grocery shopping, why not give the ugly, humble kiwifruit a try?

Whatever you do though, don’t follow Erma Bombeck’s advice. She wrote: “Someone once threw me a small, brown, hairy kiwifruit, and I threw a wastebasket over it until it was dead.”

See also: Top 10 Most Nutrient-Rich Foods in the World

Featured photo credit: Kiwi/ Andreas Dantz via Flickr

More by this author

Robert Locke

Author of Ziger the Tiger Stories, a health enthusiast specializing in relationships, life improvement and mental health.

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Last Updated on September 18, 2020

7 Simple Rules to Live by to Get in Shape in Two Weeks

7 Simple Rules to Live by to Get in Shape in Two Weeks

Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

1. Exercise Daily

It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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If you’re a morning person, check out these morning exercises that will start your day off right.

2. Duration Doesn’t Substitute for Intensity

Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

3. Acknowledge Your Limits

Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

4. Eat Healthy, Not Just Food That Looks Healthy

Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

The basic nutritional advice includes:

  • Eat unprocessed foods
  • Eat more veggies
  • Use meat as a side dish, not a main course
  • Eat whole grains, not refined grains[3]

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Eat whole grains when you want to learn how to get in shape.

    5. Watch Out for Travel

    Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

    This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

    If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

    6. Start Slow

    Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

    If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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    7. Be Careful When Choosing a Workout Partner

    Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

    My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

    If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

    I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

    Final Thoughts

    Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

    Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

    More Tips on Getting in Shape

    Featured photo credit: Alexander Redl via unsplash.com

    Reference

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