Kiwi Fruit | Health benefits of Kiwi Fruit #@Varities : Kiwi is a small fruit with many of health benefits and a plenty of flavors. This fruit is soft in texture which is sweet and has unique flavor in taste. It has many nutrients such as vitamin E, vitamin C, potassium, vitamin K, folate. Kiwi is a good source of fiber and has a plenty of antioxidants. Kiwi has a dull greenish – brown skin and bright green with rows of tiny, black, edible seeds. Kiwi is seasonal in whole year. They grow in New Zealand from June to October, and in California from November to May.
What is the nutritional facts of kiwi fruit?
In per medium kiwi fruit, it contains :
- calories – 42
- protein – 0.8 grams
- total fat – 0.4 grams
- fiber – 2.1 grams
- vitamin C – 64 milligrams
- vitamin A – 3 micrograms
- iron – 0.2 milligrams
- potassium – 252 milligrams
- folate – 17 micrograms
The frizzy small kiwi also contains in the essential nutrients like copper, phosphorus, choline and magnesium. The kiwi fruit is higher in vitamin C per ounce than compared to any other fruit.
Varieties of Kiwi Fruit :
Zhong Hua : This variety is also called as the Chinese gooseberry. It is oval in shape and structure, and it is most commonly grown variety in China. The variety of average fruit weights from 30g – 40g approx. The color of the flesh maybe either yellow or green or yellow-green.
Jing Li : This variety is also referred to as northern pear gooseberry, it is with green flesh. It has a oval shape in structure. The leaves of this variety are usually hairless with brown in color. This variety of leaves is lost from winter season and is well grown in flowers.
Ruan Zao : It is also called as the Soft date gooseberry, it is small in size and it is like date fruit, it is with green flesh and is quite sweet in taste. It is used for manufacturing in jams, and is grown mainly in the mountain and hills regions.
Mao Hua : This variety has loose haired and has a green flesh which is sweet in taste. The leaves of this variety are thick and broad. For those who want to use it as a meat tenderizer, crush it and add it to any marinade.
Huang Yan : It has yellow-white flesh and it is cylindrical in shape. This variety ripens in May. It is a long fruit, and the shape can be termed as elongated cylindrical. It is the large at the top, and has a more dark skin, as compared to the other varieties.
Benefits of Kiwi Fruit
Eating kiwi fruit reduces all kinds of risk against cancer, heart disease, diabetes and other conditions. Regular consumption of kiwi fruit also reduces the risk of obesity. And other benefits are:
Healthy skin : Collagen is the support system for skin and is depend on vitamin C. This nutrients has essential vitamin and antioxidant, it prevent us the damage caused by the pollution, sun, and smoke, smooths wrinkles, and improves overall skin texture.
Better sleep : According to a research done by Asia Pacific Journal of Clinical Nutrition, they looked at the result of kiwi fruit on sleep problems in adults. They have found that by taking kiwi fruit it improve sleep according to self-rated measures.
Heart health : The potassium and fiber present in kiwis supports heart health. An increase in potassium intake along with a decrease in sodium can help reduce their risk of cardiovascular disease.
Kidney stones : By taking high potassium which are also related with a reduced risk of stroke, preservation of bone mineral density, reduction in the formation of kidney stones, and protection against loss of muscle mass.
Lowering blood pressure : Kiwifruit can help to reduce high blood pressure because it has high potassium content. It is also well known that a high sodium intake is a risk factor for high blood pressure, and however, low potassium intake is also a risk factor.
Helps in digestion : Kiwi fruit which is known for its protein dissolving properties, contains an enzyme known as actinidain which is similar to that of papain in papaya.