9 Reasons Why Kiwi Shouldn’t Be Missing From Your Diet

If you don’t eat this fruit because you don’t like its acidic flavor, you can try it in its yellow variety. Gold kiwi is sweet and has the same vitamins as green.

Kiwi is a very popular exotic fruit.  Physically it is characterized by having an oval shape with a brown shell. Its pulp is bright green and in which there are small black seeds. For many years this fruit has earned a very special place among the most recommended. 

It is proven that kiwi has twice the vitamin C content of orange, in addition to vitamins of group B, E and minerals such as magnesium, copper or potassium. Its regular consumption in the diet can help prevent and treat different diseases.

If you still do not know why it should not be missing in your eating plan, today we are going to tell you  9 important reasons to start considering it.

Regulates intestinal health

The digestive benefits of kiwi are attributed to its contribution of fiber, soluble and insoluble, which makes it slightly laxative. Fiber promotes bowel movement. For this reason, it softens the stool and facilitates its elimination to avoid constipation, according to an article published in the journal “Alimentary Pharmacology & Therapeutics”.

On the other hand, it has the ability to regulate the intestinal flora, in a way that helps  reduce harmful bacteria that accumulate in the intestine. Fiber promotes the selective growth of microflora bacteria through fermentation.

Read also:  5 foods to repopulate the intestinal flora

Good for the cardiovascular system

Its high concentration of antioxidants, including vitamin C, reduces platelet aggregation that can cause atherosclerosis.  Additionally, it can help control elevated triglyceride levels.

Also due to its fiber content, it can help regulate cholesterol levels to reduce cardiovascular risk. The contribution of antioxidants contributes to reducing this risk, according to the magazine “Current Pharmaceutical Design”.

Strengthens the body’s immune system

For the body to have a good immune response, a significant nutritional contribution is required to strengthen this system.

The folic acid present in kiwi, added to its high content of vitamin C, stimulates the production of red and white blood cells, and the formation of antibodies. In fact, consuming large amounts of vitamin C is associated with a lower risk of respiratory infections, according to science.

Fight anemia

Vitamin C is essential for proper absorption of iron from food. For this reason, it is recommended to consume kiwi as support to deal with anemia.

Lose weight

Citrus fruits in general are a great support for those who are on a diet to lose weight in a healthy way.

Kiwi is one of the most recommended fruits, since its high content of vitamin C, fiber and antioxidants help improve the health of the body. In turn, they provide at the same time a feeling of satiety for longer. On the other hand, adequate doses of vitamin C are associated with a correct oxidation of lipids when exercising.

Healthy skin

The antioxidants in kiwifruit help  curb oxidative damage caused by free radicals. Thus, they counteract the action of these molecules that cause premature aging.

This exotic fruit provides us with a significant amount of antioxidants. In turn,  its concentration of vitamin C helps improve collagen production.

Pregnancy and menopause

Due to its folic acid content, it is recommended to consume kiwi to  help control hormonal changes. The intake of antioxidants is also essential in the menopausal processes to reduce the risk of diseases associated with increased oxidative stress.

Ideal for diabetics

Because it is a low-glycemic fruit, it can be included in any type of diet focused on weight reduction and diabetes control. However, it is low in calories and carbohydrates, but rich in vitamins, minerals, water, and antioxidants.

Improves visual health

It contains lutein, a pigment in the carotenoid family, which can help improve eye health. It even helps prevent visual diseases and damage caused by environmental stress.

How can I eat a kiwi?

Being a sweet, pulpy fruit with a delicious flavor, kiwi can be eaten in various ways. 

• The most common way to eat them is to cut them in half to spoon them.
• Another option is to peel them, cut them into slices or pieces to include them in salads, cakes or desserts, among other recipes.
• One of the most delicious and nutritious ways to take advantage of it is by incorporating it into smoothies  and juices combined with other fruits and vegetables.

Include this fruit in your regular diet. Remember that to enjoy a correct state of health it is necessary to combine a varied and balanced diet with the practice of exercise on a regular basis.