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5 Surprising Health Advantages of Kiwi Fruit

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Kiwi fruit, also called Chinese Gooseberry or just “kiwi,” is a large berry that is mostly grown in China. It is brown, and the outside feels like fur that you can eat. It has bright green flesh on the inside, and the tiny black seeds can also be eaten. It tastes sweet and sour, which makes it stand out, and is eaten raw. It is a popular food in many countries and a healthy addition to breakfast and lunch.

Kiwi is full of antioxidants, vitamin C, fiber, and other important nutrients that your body needs to stay healthy. It is good for your immune system and digestive health. A 100-gram piece of kiwi has only 63 calories, which makes it a great snack for people who are trying to lose weight. Also, it has a lot of fiber, which makes it a great food to add to your diet.

Benefits of Kiwi Fruit

The following is a list of possible health advantages associated with eating Kiwi fruit:

  • May help with asthma
  • Strengthens immunity
  • Good for heart health
  • Improves digestive health
  • May prevent cancer

1. May help with asthma

Asthma is a serious lung disease that can make your life less enjoyable. Citrus fruits are high in Vitamin C, which can help with breathing problems and make asthma better. Studies show that eating foods high in vitamins C and E can also help kids’ lungs work better.

2. Strengthens immunity

Vitamin C makes sure that the body works well. Kiwis are good for your health because they are full of vitamin C and antioxidants. They help the body make more white blood cells, which fight off infections. It also helps white blood cells do their jobs and protects them from free radicals.

Also, Vitamin C is important for skin health because it has antioxidant properties that make skin barriers stronger. It can also help your body heal faster.

3. Good for heart health

Kiwis are good for your heart because they have fiber, potassium, and antioxidants. Potassium helps keep blood pressure in the normal range by relaxing the blood vessels and lowering the risk of heart disease.

This low-calorie fruit can also lower cholesterol and raise the good kind. Also, it has a lot of fiber, which lowers the chance of getting heart disease. So, if you are worried about your heart, eating kiwi fruit can help keep it from getting sick.

4. Improves digestive health

There are both insoluble and soluble fibers in kiwi fruit, which can help keep your digestive system healthy. Also, soluble fiber helps the body make healthy bacteria in the gut.

On the other hand, insoluble fibers hold on to water and grow when you digest them, which makes your stool bulkier. It also helps you digest food faster and keeps your bowel movements regular. Studies show that eating kiwis on a regular basis can help with constipation by making you go to the bathroom more often and softening your stools.

5. May prevent cancer

Cancer can happen when there are too many free radicals in the body. Kiwis have antioxidants that can get rid of free radicals in the body and help stop cancer. The amount of fiber in it also makes colon cancer less likely.

Possible Side Effects Of Kiwi Fruit

Even though kiwis are good for your health in many ways, they may not be right for everyone. Kiwi has the following side effects:

Kiwi Allergy

Some people may be allergic to kiwis, which can make them sick. Symptoms of a kiwi allergy can be mild or very bad. Some of these signs are:

  • Skin rash
  • Facial swelling
  • Difficulty breathing
  • Dizziness
  • Vomiting
  • Itching on the tongue, mouth, and lips

If you have any of the above signs, you should go to the emergency room as soon as possible.

Interactions with medications

Kiwi has potassium, which is good for the body. If you are taking medicines that make your blood potassium levels go up, eating kiwis may cause your potassium levels to go up for no reason, which can be bad for your health. Also, blood thinners are often given to people with heart problems. Kiwis have a lot of Vitamin K, which can counteract the effect of medicines that thin the blood.

Does this mean that you should stop eating kiwis for good? In no way! If you are taking prescription drugs, you should limit how many kiwis you eat. If you want to lose weight, it’s also important to use in moderation. Talk to a nutritionist in Karachi about how many kiwis you should eat each day.

Different Ways to Eat Kiwi

Almost everyone eats kiwis raw. But you can use kiwi in a lot of different kinds of food. Kiwi is used in a lot of salads. Adding kiwi to a salad can make it taste sweet and sour at the same time. Smoothies and shakes, especially those with less calories, can use it.

It can also be mixed with watermelon water to make a detox water with kiwi and watermelon that is high in vitamin C and can make your skin clear and glowing. If you like sweet and sour desserts, you can add kiwis to make them taste tangy.


Kiwi is a fruit with a sharp taste that can be a treat for people who like to eat both sweet and sour fruits. This bright green fruit comes from China, but you won’t find it very often in Pakistan. Since we need to export it, it is also more expensive than other fruits in Pakistan. Still, kiwi is a superfood that is good for your health in a lot of ways.

It is very healthy because it has Vitamin C, Vitamin K, folate, and other minerals that are good for you. You can eat it in many different ways every day, and it may be good for you. Like with any other food, eating kiwis in moderation is important if you want to get the most out of them.

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