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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 February 11, 2021

The 20 Most Creative Instagram Accounts That Will Inspire You

The 20 Most Creative Instagram Accounts That Will Inspire You

Instagram allows you to see exactly what inspires people and how creativity is drawn from their everyday life. We use Instagram to capture what makes us smile, what brings joy to our life, and what we are passionate about, and the accounts listed below are sure to inspire you in turn.

Here are our 20 top creative Instagram accounts that you should be following today.

1. Humans Of New York

Brandon Stanton walks the streets of New York City taking street photography, and he gets his subjects to open up about life details that even many family members may not know about them. It makes you smile and connect with the images at a new level.

 2.  Paris in Four Months

Carin Olsson moved to Paris and is documenting every part of her experience, from the macaroons to the Eiffel Tower with all of its shimmering lights. If you want to go to Paris but can’t get there today, Carin will take you.

3. Civilized Caveman Cooking

George Bryant offers up more than his love for cooking Paleo cuisine as he shares more about life, joy, and happiness. His coined hashtag is #hugsandbacon.

4. Andrew Knapp

Andrew has taken the world by storm with his adorable version of Where’s Waldo? His version is Find Momo, and stars his border collie.

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5. Idafrosk

Ida Skivenes has developed a knack for food art. From the world of Charlie and the Chocolate Factory to Strawberry Fields Forever, she has recreated it all with food.

6. GrandmaBetty33

Grandma Betty is fighting cancer and is inspiring others to smile and be happy in life. She brings a smile to your face instantly and is like having your grandma right beside you.

7. Maya_on_the_Move

Tania Ahsan captures the world of her cute bulldog, Maya, on her adventures in New York. Maya makes appearances that will make you smile, laugh, and inspire you to go out and create something special.

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8. Leoleoparis

Leo captures the life on the streets of Paris. Most of his work is done in black and white, offering that iconic Parisian look.

9. Jacob Santiago

Jacob Santiago creates stunning, vibrant images around New York City, showcasing the architecture and streets. I’m sure you haven’t seen the streets of NYC like this before.

10. Julie’s Kitchen

Julie Lee showcases how everyday produce can create colorful art designs. At first glance, you think it is just a design; then, a second take illustrates that it is really fruits and vegetables.

11. iloveplaymo

iloveplaymo brings together photography and Playmobil toys in action. The images are up to date with current world events and everyday life.

12. “Red” Hong Yi

Red Hong Yi loves to paint without a paintbrush. Her style uses daily items to create lovely images.

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13. Alexis Diaz

A breathtaking artist from Puerto Rico who loves to paint murals. Alexis’s work is featured all over the world.

14. Murad Osmann

Murad Osmann is a music video producer, but his claim to fame on Instagram has been his photographs with his girlfriend leading him by her hand.

15. Simone Bramate

Simone Bramate is a storyteller who just so happens to take delightful photos as well.

16. Willie Kessel

Willie Kessel brings beach life right to your smartphone. Amazing surf and lifestyle images that take your mind off of all of the work and stress in your life.

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17. Nick Ulivieri

Nick Ulivieri is a talented photographer who loves to capture the windy city of Chicago and skies, especially during storms. His images are gorgeous and make you realize how wonderful life really is.

18. Jo Jerry

Jo Jerry’s landscape photos around Santorini, Greece, make you want to book a flight immediately. The bright colors and simplicity in the images make his photos stand out from the rest.

19. GoPro

GoPro uses fan-sourced images on their account that are all captured with a GoPro. Creativity to the max is used in these images and range from the grocery store to incredible surf.

20. Vin Farrell

Vin Farrell is a creative who works on the agency side for large clients and has a knack for photography. His iPhone captures amazing aerial images around NYC and the world.

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