The benefits and harms of kiwi for the body, how to eat the fruit, and contraindications

Kiwi is an exotic fruit, the benefits and harms of which are constantly being investigated by scientists. In terms of composition and nutritional properties, this "Chinese gooseberry" resembles citrus fruits. Kiwi is rich in beneficial vitamins, but you should not consume more than the recommended amount. Overeating can cause allergies, skin rashes, and trigger asthma. Eating one kiwi every day for lunch can help prevent colds, heart disease, and digestive problems.

Chemical composition and caloric content of the fruit

Kiwi is a fruit with 83 grams of water and 8 grams of sugar per 100 grams. This delicious, sweet-tart fruit contains carbohydrates, proteins, fats, organic acids, and ash. Eating 100 grams of kiwi provides 2 percent of your daily protein intake and 5 percent of your carbohydrate intake. Nutritional value: 8.1 grams of carbohydrates, 0.4 grams of fat, and 0.8 grams of protein.

One kiwi weighs approximately 75-85 grams. Kiwi contains only 47-61 kilocalories. A single kiwi contains approximately 30-40 kilocalories. This fruit is often included in weight-loss diets. Kiwi is low in calories, but has good fat-breaking properties. The fiber (coarse fiber) helps relieve constipation, improves intestinal permeability, and leads to rapid weight loss.

Kiwis are rich in vitamin C. 100 grams of the fruit contains the body's entire daily requirement for this water-soluble nutrient. Vitamin C helps the immune system fight viruses and bacteria. Kiwis also contain many B vitamins, one of which, B6, improves vision.

Fat-soluble vitamins include beta-carotene, vitamins A, E, and K. These substances support health and beauty. Vitamins A and E influence the appearance and condition of skin, hair, and nails.

Kiwi contains minerals: potassium, calcium, iron, copper, magnesium, phosphorus, manganese, and selenium. Potassium and magnesium are essential for heart function. Calcium ensures strong bones and teeth. Iron protects against anemia.

Beneficial properties

Kiwi is a delicious and healthy fruit. This humble dietary staple contains a wealth of nutrients that normalize the functioning of internal organs and have a beneficial effect on appearance and mental well-being.

For women during pregnancy and lactation

Kiwifruit is beneficial for pregnant women. No more than one kiwi per day is recommended. Magnesium and potassium help the heart cope with increased stress. Vitamins C and E improve metabolism, support placental development, and strengthen the immune system. Iron prevents anemia in expectant mothers. Kiwifruit offers many nutritional benefits for the unborn baby. Folic acid plays a vital role in the development of the baby's central nervous system. Adequate amounts of this nutrient reduce the risk of brain pathologies.

The fluoride and calcium found in kiwis support bone and joint development. Pregnant women, those with citrus allergies, or those with stomach ulcers or gastritis should avoid kiwis.

Doctors recommend avoiding this fruit during breastfeeding. It can cause allergic reactions and colic in the baby. Introduce your baby to this exotic berry gradually, but not earlier than six months after birth.

For men

Doctors recommend that men consume no more than one kiwi per day. Kiwi improves well-being and normalizes all bodily functions. Eating this berry increases resistance to colds, cleanses blood vessels of cholesterol and other waste and toxins, and burns excess weight. It is a very effective natural aphrodisiac. The substances contained in kiwi clear the bloodstream of blockages, which ultimately has a positive effect on potency and promotes longer-lasting erections.

For children

From the first months of life, it's advisable to introduce "local" fruits (apples, plums, pears) to a child. It's best to introduce kiwi to older children, around 2-3 years old. The first time, you can give your child no more than one teaspoon of pulp. If there's no allergic reaction or digestive issues, you can increase the portion the next time.

This fruit increases resistance to infections and soothes the baby. The baby becomes less fussy and cries less. Chinese gooseberry is especially beneficial for children suffering from chronic constipation. Kiwi acts as a mild laxative. It is also a diuretic, removing salts from the body and preventing stone formation.

For what diseases is it recommended to use?

Thanks to its rich nutritional content, kiwis can be consumed for the treatment and prevention of various illnesses. Kiwis have a positive effect on the functioning of all organs and systems.

Normalization of kidney function

"Chinese gooseberry" removes excess salt from the body. This property of kiwi improves kidney function, prevents the deposition of sand and stones, and the development of a number of serious diseases. The fruit is recommended for the prevention of kidney and gallstones.

Cardiovascular system

The potassium and magnesium contained in this fruit have a beneficial effect on heart function, normalize blood pressure, reduce the risk of blood clots, and strengthen blood vessel walls. Kiwi is as effective as aspirin in thinning the blood. The fruit lowers bad cholesterol (LDL) and increases good cholesterol (HDL).

Prevention of eye diseases

The fruit contains the phytochemical lutein. This substance is essential for visual acuity. Lutein protects the eyes from free radical damage. The body cannot synthesize this substance on its own. Lutein is obtained through food. Kiwi consumption is recommended to prevent age-related vision loss.

Maintaining normal blood sugar levels

This exotic fruit can regulate blood glucose levels and has a beneficial effect on the pancreas.

For people with diabetes, kiwi helps regulate oxidation-reduction processes in the body, preventing the development of hypertension, thrombosis, and atherosclerosis.

For diabetics, this fruit can be a source of natural sugar that does not cause significant changes in blood glucose levels.

Cancer prevention

The flavonoids and carotenoids found in the berry have anti-cancer properties. These substances protect DNA from oxidation and prevent the development of cancer cells.

Improving digestion

Kiwi is a perfect dessert after a hearty meal. It helps digest meat, dairy proteins, eggs, and fish, reducing feelings of heaviness and bloating. The fruit is recommended for the elderly and those with poor digestion. The enzyme actinidin accelerates and completely digests dietary proteins.

The fruit helps the body break down proteins, making it a real find for people who prefer protein foods and suffer from poor digestion.

The functioning of the nervous system

Kiwi is recommended for the prevention of depression, nervous system strain, and stress. Its antioxidants protect nerve cells from free radicals, slow the aging process, and improve overall well-being.

Improves sleep

People suffering from insomnia can eat a kiwi an hour before bedtime instead of taking a sleeping pill. This fruit contains substances that influence the body's production of serotonin. This hormone promotes relaxation and helps you fall asleep faster. The quality of sleep improves, and the duration increases.

Rules for eating

Kiwi helps prevent a number of dangerous diseases. This fruit is beneficial for health, but it should only be consumed within the recommended limits.

Daily intake

You can eat 1-2 pieces per day, no more. Just one fruit fully covers the body's daily requirement for vitamin C. You can divide the fruit into three parts and eat each after breakfast, lunch, and dinner.

Is it possible to eat on an empty stomach?

Kiwi, like any other fruit, is not recommended for consumption on an empty stomach. It can aggravate gastritis and increase gastric acidity. It's best to eat kiwi after a hearty meal – it will improve digestion and help relieve constipation.

Fruit with or without skin?

The rough skin of the fruit contains more nutrients than the pulp. However, the skin should be thoroughly washed before eating, as producers often treat it with chemicals to prevent the fruit from rotting. It is not recommended to give children the skin of store-bought fruit.

In what form is it used?

Kiwis are eaten fresh and used to make preserves, jams, juices, and candied fruit. You can also buy dried and cured kiwis at the store.

In juice

Freshly squeezed juice is a treasure trove of vitamins and minerals. It regulates blood sugar levels, lowers cholesterol, improves blood composition, and helps the body fight infections. Preparing the juice is very simple: peel the fruit, cut it into pieces, blend it, and then strain it through a sieve. You can also put the berries through a juicer.

The resulting juice is drunk immediately after preparation. After standing for several hours in a warm place, the drink loses its beneficial properties.

In candied fruits

Candied fruit is often prepared with added sugar. For healthy people, this product can only be beneficial—it retains most of the nutrients, and only the water evaporates. Fruit cooked in syrup is much healthier than candy. Diabetics should avoid candied fruit coated in sugar or powdered sugar.

In dried and cured form

Dehydrated, dried, or cured fruits contain vitamins and beneficial nutrients and have a mild laxative effect. Dried kiwi stimulates brain function, calms nerves, improves heart function, and lowers bad cholesterol. Dried fruit can be added to porridge, yogurt, and salads. However, 50 grams of dried kiwi contains more sugar, less fat, and 180 kilocalories instead of 30.

In fresh

Fresh fruit offers the most benefits. Kiwi contains more vitamin C than oranges and lemons. It's an essential food for preventing vitamin deficiency in the fall and winter.

Contraindications and harm

It's important to remember that kiwi is an exotic fruit, unusual for Russians. It can cause severe allergies in some people. Giving this fruit to small children is especially dangerous: it can cause breathing problems, digestion problems, and even angioedema.

Overeating kiwi can cause skin rashes, stomach upset, and irritation of the oral mucosa. In some people, consuming this berry can lead to nausea and vomiting. People with citrus intolerance often suffer from kiwi allergies. Kiwi consumption is contraindicated for people with ulcers, gastritis with high acidity, or kidney inflammation.