Two medium kiwi fruits, also known as the Chinese gooseberry, contain almost five grams of fibre. The benefits of kiwi were studied by Rutgers University in New Jersey and they found kiwi fruits are the most nutrient dense of all fruits. Papaya came in second place while oranges and mangoes tied for third. Kiwi fruit also outranked bananas and oranges as the highest low-sodium, high-potassium food. Other studies show the benefits of kiwi include anti cancer properties.
Rich in Vitamin C
Gram for gram, kiwi fruits, contain almost twice as much vitamin C as oranges and more fibre than apples. Kiwi fruits, or the Chinese gooseberry, also contain good amounts of vitamin E, magnesium, manganese and copper. Studies have shown these vitamins and minerals may act together to help protect against stroke and heart disease by reducing formation of spontaneous blood clots, lowering LDL cholesterol levels and reducing blood pressure.
Kiwis Help Lower Cancer Risk
A study in the Journal of Medicinal Food found that kiwi juice, along with seven other fruit juices, significantly reduced oxidative stress in human plasma. This was confirmed in another study in Carcinogenesis where kiwi not only limited the amount of oxidative damage to DNA but it also stimulated cellular repair of damage that had already occurred. These anti cancer properties were also apparent in a very short time when kiwis were added to a normal diet.
Kiwi Fruits
Used for centuries in yoga nutritional therapy to help fight cancer and heart disease, these small furry green fruits are rich in antioxidants and phytonutrients. The phytonutrients in kiwis are alpha-carotene, caffeic acid, cryptoxanthin, isolutein, lutein, coumaric acid, pinene, quercetin, violaxanthin and zeaxanthin. Caffeic acid has been shown to act as a carcinogenic inhibitor while lutein and zeaxanthin help protect against blindness according to a 2007 study at the National Eye Institute in Maryland.
Kiwi Nutrition Facts
Fruits rich in vitamin C are also good for protecting against respiratory symptoms associated with asthma and help wheezing symptoms in children. They also contain digestive enzymes, similar to papaya and pineapple and are used in Oriental medicine to help speed up wound healing, sores and inflammation. Kiwis are also considered a tonic for growing children and postpartum women.
In Western medicine kiwis have been shown to work as a blood thinner. This could be particularly relevant for those taking acetylsalicylic acid (ASA) daily for the same purpose. A daily dose of ASA can cause small tears in the intestinal walls and contribute to all kinds of complications. A kiwi a day is unlikely to cause any of these side effects which include stomach pain, bruising or bleeding and does not interfere with any other medications.
Join the Conversation