Kiwi and its benefits with weight loss you may not know

Kiwi contains a wide range of nutrients such as fiber, vitamin C, folate, copper, potassium, antioxidants, vitamin E and vitamin K. The peel and seeds are edible, although many people choose to remove the skin because of the skin. its blur.

1. Nutritional value of kiwi fruit

Not only contains an abundant amount of vitamin C, besides that kiwi also has an amazing nutritional composition. This low-calorie fruit (61 calories per 100g) can provide the body with many nutrients. In 100g of fresh kiwi fruit includes:

• 61 calories
• 0.5g fat
• 3mg sodium
• 15g carbohydrates
• 9g sugar
• 3g fiber
• 1.1g of protein

Vitamin C, also known as ascorbic acid, is responsible for the development and support of the immune system. In addition to vitamin C, kiwi also contains trace amounts of vitamin K. This is a fat-soluble vitamin that regulates blood clotting, metabolism, and blood calcium levels. Kiwi contains an impressive amount of vitamin K with 40mcg per 1 cup.

Copper is a nutrient that works with iron to form red blood cells, supports healthy bones, nerves and immune function, and helps with iron absorption. Copper is a common nutrient in kiwis and provides 14% of your recommended daily intake. Kiwi also contains a fair amount of folate, potassium, and fiber.

2. The health benefits of kiwi fruit

2.1. Kiwi contains vitamin K

BS. Le Thi Huong (K Hospital) said: The main role of vitamin K is to help the clotting process take place well and limit the amount of blood lost when injured. If the body is deficient in vitamin K, the blood will not be able to clot and can lead to death.

With a rich source of vitamin K, eating kiwi regularly can help reduce bleeding in some cases such as liver disease, malabsorption or long-term antibiotic use.

Studies show that consuming 2–3 kiwis a day can replace an aspirin to help thin the blood and support improved heart health.

2.2. Kiwi is good for people with asthma

BS. Ha Duy Cuong (Green Hospital) said: Wheezing and shortness of breath are the most common symptoms associated with asthma. The presence of large amounts of vitamin C and antioxidants in kiwi can help control the symptoms of asthma.

Several studies have demonstrated that lung function is improved in people who eat kiwis regularly. A diet supplemented with fresh fruits similar to kiwi improves respiratory function and reduces wheezing in children.

2.3. Improve digestion

Kiwi contains a large amount of fiber that improves digestion. In addition to the fiber content, kiwi also contains an enzyme, actinic, which can effectively break down proteins in the intestines.

So, after a protein-rich meal, eating kiwi is the right choice as it can help break down tough proteins from meat and fish that can often cause bloating. Kiwi also has a mild laxative effect that can help with a slow digestive system.

2.4. Blood pressure regulation

Kiwi contains antioxidants, of which lutein is believed to affect the ability of this fruit to regulate blood pressure. The vitamin C in kiwi may also contribute to lower blood pressure.

One study found that people who ate 3 kiwis a day for 8 weeks experienced a decrease in diastolic and systolic blood pressure.

2.5. Supports immune function

Vitamin C is important for cell function and protects cells from the damaging effects of free radicals in the body. It is responsible for the growth and repair of tissues and provides support for the immune system.

The high content of vitamin C in kiwi can do wonders for the immune system. With 103% of the recommended value of vitamin C per 1 cup, eating kiwi can effectively prevent infections, common cold and flu when eaten regularly.

2.6. Improve eyesight

Kiwi can prevent macular degeneration and eventually vision loss. Kiwi contains zeaxanthin and lutein also known as eye vitamins. These two compounds perform similar functions as antioxidants and help form vitamin A, an essential nutrient for the eyes. They also absorb excess light that can damage the retina and protect the eyes from cataracts and other eye-related diseases.

A healthy nervous system can have positive effects on the retina, which contains the highest concentration of nerves and is essentially the communication center of the eye.

Kiwi also contains copper, which is an essential nutrient that supports the nervous system and therefore supports the healthy functioning of the eyes.

2.7. Enzymes in kiwi fruit help prevent inflammation

Bromelain is an enzyme found in kiwi, pineapple and green papaya that can break down proteins and heal inflammation. When kiwi is eaten, bromelain is released into the bloodstream, where it breaks down inflammatory complexes.

Kiwi has also been shown to reduce inflammation associated with arthritis and prevent it from leading to other diseases such as heart disease and stroke.

A high intake of vitamin C can also limit inflammation by fighting free radicals that can cause an inflammatory response in the body. Since kiwi is high in vitamin C, it can promote the healing of inflammation when consumed regularly.

2.8. Kiwi fruit improves skin health

Vitamin C in kiwi is a key component in the synthesis of collagen in the body. Eating kiwi can help support the skin’s structure and keep it hydrated and healthy.

Acne is an inflammatory skin condition and can cause embarrassing breakouts on the face and body. The anti-inflammatory properties and vitamin C in kiwi can be beneficial for those who are dealing with acne and can significantly reduce sebum production in the pores.

3. Benefits of kiwi fruit for weight loss

3.1 Low calories and high fiber

Kiwi is a fruit with high water content, low in calories and high in fiber. This makes them perfect for a snack or as part of a breakfast smoothie. Eating kiwi will help create a feeling of fullness for longer.

The high amount of vitamin C in kiwi is the key to weight loss. Vitamin C helps control blood pressure, manage cholesterol levels, support gut health and support immune function.

It also plays an important role in fat metabolism. These are all important factors when embarking on a weight loss journey.

3.2 Low GI

Kiwi has a low GI, which means that the sugar contained in the fruit is released more slowly. Therefore, kiwi can also assist in helping to regulate blood sugar levels, assisting in reducing blood sugar spikes. High-fiber foods promote weight loss by increasing satiety and supporting the digestive tract.

3.3 Lots of fiber

Kiwi contains both insoluble and soluble fiber. Insoluble fiber (contained in seeds) provides bulk and encourages the movement of stool through the digestive system. Soluble fiber is a gel-like substance that helps retain bile acids and also lowers blood cholesterol levels. Both types of fiber help keep the digestive system healthy and prevent overeating when dieting.

Kiwi contains actinidin, an antioxidant that helps break down proteins in the body. This antioxidant is a great diet ally because it can help a sluggish digestive system. It helps with protein digestion and may help people with irritable bowel syndrome.

Kiwi also contains bromelain, a special enzyme that can fight inflammation and improve digestion in the body. Kiwi is low in calories, high in fiber and contains protein-digesting enzymes and vitamin C, which means it can effectively promote weight loss.

Eating 1 or 2 kiwis a day is a great idea if you want to improve your heart and digestive health. Incorporate kiwi into your diet through a smoothie or daily snack and see how it affects you in a positive way.

The above article is the nutritional information of kiwi fruit for your reference. In fact, there is no single food that can give you all the best health benefits. Therefore, choosing a scientific diet that combines daily healthy foods and an active healthy lifestyle is very important to us.