Kiwifruit (often shortened to kiwi outside Australia and New Zealand), or Chinese gooseberry, is the edible berry of several species of woody vines in the genus Actinidia.

Health benefits of Kiwifruit are:

1 – Manage diabetes. Kiwi has a low glycemic index (GI) which makes it suitable for people with diabetes.

2 – Eye health. With a rich source of phytochemicals lutein and zeaxanthin along with vitamin A helps to protect the eyes from cataracts, macular degeneration and other vision destroying disorders.

3 – Reduces blood clotting. Kiwifruits help in reducing the platelet aggression response or the risk of blood clotting. The fibrinolytic effect on your blood vessels suggest helping prevent the risk of thromboembolic and cardiac disorders like atherosclerosis.

4 – Weight loss. Low in calories, distinct taste and soluble fiber promotes satiety and hence reduces the hunger pangs.

5 – Anticancer potential. Kiwifruit extracts inhibit the proliferation of cancerous cells and protect against endogenous DNA damage. The fruit works against cancer by being cytotoxic to cancer cells without affecting the normal, healthy cells.

6 – Promotes gut health. A source of fiber that promotes digestion and maintains intestinal health. It helps provide relief from constipation by stimulating the bowel system.

7 – Boost immunity. It helps in fighting seasonal infections due to its antimicrobial and antifungal action. Also it helps in reducing the symptoms of cold and flu and other upper respiratory tract infections.

8 – Antioxidant and Vitamin C  rich. Kiwi has an impressive amount of vitamin C, phenolic components, and carotenoids which promote good health.

9 – Improves heart health. Kiwifruit is rich in protective polyphenols, which along with vitamin C, vitamin E, and potassium help maintain cardiovascular health.

10 – Improves iron absorption. A rich source of vitamin C and many phytochemicals such as lutein and zeaxanthin that help prevent iron deficiency disorders.

11 – Beneficial in pregnancy. The abundance of folate helps to prevent occurrence of neural tube defects in unborn babies. Also it is essential for brain and cognitive growth.

12 – Skin care. Vitamin C helps the skin become firm and expedites the healing of cuts and abrasions while vitamin E assists in reducing the fine lines, appearance of wrinkles and reducing the harmful effects of UV radiation on the skin.

Side effects of Kiwifruit are:

1 – Allergic reaction. Significant allergens in the kiwifruit can cause severe reactions predominantly in young children.

2 – Oxalates. Excessive consumption of oxalate-rich foods like kiwi can pose a threat to the development of calcium oxalate kidney stones in some individuals.

3 – Oral allergy syndrome (OAS).

4 – Diarrhea. 

5 – Latex allergy.

6 – Pancreatitis problem.

7 – Dermatitis. 

8 – Bleeding disorders.

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