Seasonal kiwi fruit is a real storehouse of vitamins

This exotic fruit (by the way, also grown here in Greece) is considered healthy due to its high vitamin C content, and is also rich in many other nutrients.

Kiwi (ακτινίδιο), also known as Chinese gooseberry, is an edible berry, the fruit of several species of woody vines of the genus Actinidia. The most common variety of kiwi is oval in shape, the size of a large chicken egg, 5-8 cm long and 4.5-5.5 cm in diameter.

There are more than 60 varieties of kiwi, the most famous of which are Hayward, Bruno and Zespri. Varieties vary in size, shape, color and taste. An average kiwi weighing 69 grams has a calorie content of 42 kcal and contains:

• Protein 0.8 g
• Fat 0.4 g
• Plant fiber 2.1 g
• Vitamin C 64 mg
• Vitamin A 3 mcg
• Iron 0.2 mg
• Potassium 252 mg
• Folic acid 17 mcg.

The nutrients contained in kiwi are responsible for the following health benefits:

1. Gives healthy skin. According to Medicalnewstoday, vitamin C helps produce collagen, a key component of cells and organs throughout the body, including the skin. This vitamin also improves the body’s ability to heal wounds.
2. A 2019 review of research found that taking collagen supplements internally may help improve skin elasticity, hydrate the skin, and reduce wrinkles. Supplements are not the same as consuming vitamin C from kiwi, but they can help maintain healthy skin.
3. Helps you fall asleep. A 2011 study examined the effects of kiwi on sleep quality in adults. Researchers have found that eating kiwi improves sleep. Scientists noted that these benefits may be due to the antioxidant and serotonin content of kiwi.
4. Promotes heart health and lowers blood pressure. Kiwi contains fiber, potassium and antioxidants that support heart health. Potassium relaxes blood vessels, which helps control blood pressure, and people with low blood pressure are known to be less likely to develop cardiovascular disease. The fiber content of kiwi may provide cardiovascular benefits. A review published in 2017 found that people who consume high amounts of fiber have a lower risk of developing cardiovascular disease. They also have lower levels of “bad” cholesterol.
5. Prevents the formation of kidney stones. High potassium intake may also help prevent kidney stones, according to the Office of Dietary Supplements.
6. Helps prevent cancer. The US National Cancer Institute notes that high levels of free radicals in the body can cause DNA damage, which can lead to various types of cancer. Kiwi contains a range of antioxidants that help remove free radicals from the body. This is one way fruit can help prevent cancer.
7. Additionally, relevant studies have shown that people who eat a lot of fiber, especially from fruits and grains, are less likely to develop colon cancer than those who eat little fiber.
8. Helps prevent constipation. A 2019 study concluded that when healthy people eat kiwi, their small intestines retain water better, leading to more frequent bowel movements and softer stools. The study authors reported that kiwi may be a natural alternative to laxatives for people with mild forms of the disease.

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