Kiwi: The diabetes-friendly fruit

New Zealanders are commonly referred to as Kiwis. They are named after a flightless bird "Kiwi", But we all know there is a fruit named "Kiwi" as well, and what a fruit it is!

The Kiwifruit is commonly known in the short form of kiwi in North America. It is also known as Chinese gooseberry. This fruit is oval in shape about a size of an egg with edible light brownskin and golden or light green flesh with tiny black seeds.

This fruit is nutritious, soft textured, and has a sweet-tart taste. Kiwifruit is grown in diverse places asNew Zealand, Chile, Greece, Italy, California, andFrance. Japan, South Korea, and China do grow them commercially.

Read the full blog to know the advantages and disadvantages of Kiwi Fruit.

How many Calories does a Kiwi contain?

100 g of Kiwi provides 61 calories.
What is the Nutritional Value of a Kiwi?
100 g contains:

• Total Fat 0.5g
• Saturated Fat 0 g
• Trans Fat 0 g
• Polyunsaturated Fat 0.3 g
• Monounsaturated Fat 0.1 g
• Cholesterol 0 mg
• Sodium 3 mg
• Potassium 312 mg
• Total Carbohydrates 15 g
• Dietary Fiber 3 g
• Sugars 9 g
• Protein 1.1 g
• Vitamin A
• Vitamin C
• Calcium

Kiwi Health benefits

1. Help in Digestion

Kiwi fruit has plenty of fiber in it which helps a lot in digestion. They are also found to haveactinidin is a proteolytic enzyme that helps in breaking down protein thus aiding indigestion.

2. Boost the immune system

Vitamin C plays a big part when boosting immunity topic comes up. Kiwis are not only nutrient-dense but full of vitamin C and suffices a good deal of daily vitamin C requirement.

3. Helps by reducing risks of other health conditions

It is known that oxidative stress can lead to DNA damage, and in turn lead to health problems.
The antioxidants present in kiwi do reduce the likelihood of oxidative stress and hazards causeddue to it.

4. Can help manage blood pressure

Kiwi fruits also help in managing blood pressure. The bioactive present in kiwi does this job. In the long term, we can also say that kiwis can lower the chances of high blood pressure, strokes,
orheart attacks.

5. Protects against vision loss

Zeaxanthin and lutein present in Kiwis are reported to help protect your eyes from Macular degeneration.

6. Anti-inflammatory properties

The proteins like Kiwellin and kisser present in Kiwi fruit are shown to have anti-inflammatory properties.

Kiwi and diabetes

Kiwi fruit to summarize helps in digestion, boosts theimmune system, helps manageblood pressure,hasanti-inflammatoryeffects - all diabetes-friendly benefits. Diabetics can consume Kiwi effectively in a smoothie or in salads also. Was this article on Kiwi interesting?

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