Kiwi Benefits, Harms – Benefits of Kiwi Peel

The benefits of kiwi include strengthening immunity, preventing respiratory ailments such as asthma, reducing constipation, nourishing the skin. While improving digestive health with its fiber content, the presence of lutein and zeaxanthin antioxidants also benefits the eyes. 

Although its origin is thought to be New Zealand, it is actually a fruit native to China. It is named by this name because of its similarity to the appearance of the kiwi bird. 

What is kiwi?

The fruit, also known as the Chinese gooseberry, is the edible fruit of the genus Actinidia, which is a combination of several species. It is the size of a chicken egg with a brown hairy shell, vibrant green or yellow flesh, and small black seeds.

What are the kiwi varieties?

There are four different types of fruit. 

Gold kiwi: It is similar to green kiwi, but golden in color.

Hardy kiwi: It grows in colder parts of the world such as Siberia. It is a hairless kiwi variety.

Hayward kiwi: It is covered with green flesh and brown hairs. It is the most widely grown kiwi variety in the world.

Kolomikta kiwi: Also known as arctic kiwi. It grows mostly in East Asia.

What is the nutritional value of kiwi?

The nutritional value of 100 grams of kiwi is as follows:

• Calories: 61
• Total fat: 0.5 g
• Cholesterol: 0 mg
• Sodium: 3 mg
• Potassium: 312 mg
• Total carbohydrates: 15 g
• Dietary fiber: 3 g
• Protein: 1.1 g
• Vitamin A: 1% of the Reference Daily Intake (RDI)
• Calcium: 3% of the RDI
• Vitamin D: 0% of the RDI
• Vitamin C: 154% of the RDI
• Iron: 1% of the RDI
• Magnesium: 4% of the RDI

Kiwi carbohydrate value

Carbohydrates make up 15% of the fresh weight of the fruit. The carbohydrates in kiwifruit are made up of simple sugars such as fructose and glucose.

Fiber content of kiwi

About 2-3% of fresh meat is fiber. This ratio is insoluble fiber and fiber such as lignin and hemicellulose. pectin It consists of soluble fiber such as

What vitamins are in kiwi?

benefits of kiwi It is due to the fact that it contains many vitamins and minerals. It is a particularly good source of vitamin C. The following vitamins and minerals are most abundant in kiwifruit. 

• C vitamin: One kiwi meets 77% of the daily recommended vitamin C requirement. The amount of vitamin C in the fruit is known to be rich in this vitamin. limon ve orange even more than citrus fruits.
• Vitamin K1: This vitamin is essential for healthy bones and kidneys and blood clotting. 
• Potassium: This mineral is an essential mineral for heart health and must be taken in adequate amounts. 
• Vitamin E: This vitamin is mostly found in the core of the fruit. However, since the amount of digestion of the nucleus is limited, it cannot play a very active role in the body. 
• Copper: Being a necessary trace element VirginDeficiency triggers heart ailments. 
• folate: Folate, known as vitamin B9 or folic acid, has important functions in the body. It should be taken adequately, especially during pregnancy.

Other plant compounds found in kiwi

• The fruit, which is a powerful source of various antioxidants, contains the following healthy plant compounds.
• Quercetin: Kiwi contains high amounts of this polyphenol antioxidant. More quercetin its intake reduces the risk of heart disease and cancer. 
• Lutein: It is one of the most abundant carotenoid antioxidants and adds to the benefits of kiwifruit. A high intake of lutein is beneficial for eye health. 
• Actinidine: It is a protein-breaking enzyme and is one of the main allergens found in fruit. This enzyme improves protein digestion.

What are the Benefits of Kiwi?

Keeps blood sugar under control

• It is one of the best fruits that diabetics can eat, as it has a high fiber content and low calorie and low glycemic index.
• Due to its low glycemic index, it reduces the risk of an instant rise in blood sugar levels. 
• Other antioxidants in it also keep blood sugar levels under control.

It is beneficial to the kidneys

• Eating kiwi regularly helps to eliminate possible problems, as it allows the kidneys to perform their normal function. 

Improves heart health

• One of the benefits of kiwi is that it improves heart health. 
• There is no cholesterol in the fruit, the antioxidants and anti-inflammatory properties it provides help relieve any blockage in the heart. It also improves blood circulation.

Helps treat asthma

• With natural benefits asthma It is a food that benefits patients. Eating 1 kiwi a day relieves asthma patients.

Helps fight cancer

• For cancer, prevention is better than cure. To reduce the risk of cancer, health experts recommend eating kiwi.
• The antioxidants in the fruit and the rich amount of vitamin C help suppress cancer cells that grow with free radicals. 

Supports digestive health

• Fruit contains a good amount of fiber along with various nutrients. Due to its fiber content, the benefits of kiwi appear on the digestive system.
• Eating especially with starchy foods facilitates digestion. 
• The antioxidants in kiwi break down the protein and ease its digestion.

Improves respiratory function

• Vitamin C in the fruit relieves respiratory problems. The anti-inflammatory properties of the fruit reduce stomach upset and respiratory problems.
• You can drink it by mixing kiwi juice and honey to increase its effect in respiratory disorders.

Helps to create acid balance in the body

• Kiwi has the ability to create acid balance in the body. It is the most alkaline among other fruits. 
• The various vitamins and minerals contained in it neutralize the acidity in the stomach and thus help reduce the effect of nausea and other ailments.

Lowers blood pressure

• Potassium and sodium are two of the nutrients that are effective in lowering blood pressure. Those with high blood pressure problems can eat 2-3 pieces of this fruit a day.
• In addition, drinking a glass of kiwi juice in the morning or evening is also effective in balancing blood pressure.

Helps to lose weight

• Thanks to its low calorie and high fiber content, kiwi helps to balance body weight.
• Since it contains high amount of fiber, drinking a glass of kiwi juice half an hour before meals prevents overeating and thus provides weight loss.

Supports eye health

• Improving eye health is another of the benefits of kiwi. It also helps fight common eye problems. Vitamin A It contains. 
• The anti-infectious properties of the fruit help minimize eye infections.

Protects against DNA damage

• Perhaps the most important of the benefits of kiwi is that it prevents the formation of DNA damage. 
• In addition to vitamin K, the flavonoids found in the fruit are responsible for providing the necessary protection against DNA damage. 
• To prevent DNA damage, you can drink 1 glass of fresh kiwi juice every morning on an empty stomach.

Strengthens immunity

• The fruit contains good amounts of vitamins C and E along with antioxidants that help improve the body's immune system.

Used in the treatment of dengue fever

• The benefits of kiwi are used in the treatment of dengue fever. 
• By drinking regular kiwi juice, you can get instant relief from dengue fever symptoms along with fever.
• Eating regularly gives dengue patients the necessary energy and thus supports the body's recovery from the disease.

Benefits of kiwi in pregnancy

Can you eat kiwi during pregnancy? one of the topics of interest. In pregnancy, it is highly recommended for pregnant women as it shows positive results for the development of the fetus. The benefits of kiwi for pregnant women can be listed as follows:

It is a great source of folic acid

• A pregnant woman, about 400mg - 800mg for the healthy development of herself and her baby in the first months of conception folic acid It should take.
• Eating kiwi during pregnancy aids cognitive development in the fetus and also prevents any neural defects.

It is a fruit with a high nutrient content

• It contains more vitamin C compared to oranges and provides a large amount of potassium overall. 
• Also The Turkish Vitamin E content is high. Therefore, eating kiwi is very healthy for the skin. It provides the baby with a significant amount of necessary vitamins and nutrients. 

Strengthens bones

• Kiwi is a perfect Vitamin K source and therefore helps the development of strong bones. It reduces blood coagulation.
• Adequate amounts of vitamin K are necessary for the body during pregnancy because the body bleeds a lot during childbirth. Excessive blood loss poses a great threat.

Helps in connective tissue development

• C vitamin It strengthens immunity and produces collagen - an elastic-like material - responsible for the formation of connective tissues in the body. 
• It provides the growing baby with the nutrients necessary for the development of the connective tissues in his body.

Prevents the body from being damaged by free radicals

• Kiwifruit is rich in antioxidants that help reduce cell damage due to oxidation. Especially in pregnant mothers, the risk of oxidative stress is high.
• High intake of vitamin C helps repair cells and stimulate new growth.

Reduces the risk of cracks in expectant mothers

• Studies on this subject prove that regular consumption of kiwi fruit reduces the risk of cracks occurring during the birth of the baby.

Prevents birth defects

• Kiwifruit is rich in folate, or vitamin B9, which is essential for the development of a baby's nervous system. When folate deficiency occurs, a baby can have various defects at birth.
• Spina bifida is a birth defect that occurs in babies who do not have vitamin B9 in their body. Eating kiwis, which are high in folate, can help prevent such problems.

Helps the brain and cognitive development of the fetus

• Since this fruit is a very good source of folate, it helps the brain development process at an early age. 
• Therefore, eating kiwi is extremely beneficial for an expectant mother.

Promotes digestion

• Kiwi contains a high amount of dietary fiber, which helps a pregnant woman cope with constipation. 
• Facilitating digestion, promoting bowel movement, relieving problems such as bloating and gas are among the benefits of kiwi in pregnancy.

Stimulates neurotransmitters

• Vitamin C in its content helps in the formation of neurotransmitters, which are important in improving brain functions.

Provides hormonal balance

• Hormones can wreak havoc on the body, as they can make you feel tired and stressed during pregnancy. 
• A serving of kiwi helps balance hormones, preventing mood swings.

Benefits of Kiwi for Skin

Fights acne

• Kiwi fights acne due to its anti-inflammatory properties. 
• These properties not only prevent acne but also reduce the impact of many other problems associated with it.
• To the affected parts of the skin aloe vera gel Applying kiwi along with it helps to solve the problem.

Delays aging

• The antioxidants present in kiwi play an important role in reducing the signs of premature aging.
• Mix almond oil, chickpea flour and kiwi. Apply this face mask. Wait about 20 minutes and wash it off.
• Using this mask regularly before going to sleep will reduce the signs of aging. Apply regularly for 2 months.

Controls excessive sebum production

• Due to its cooling feature, the application of kiwi to the skin provides an instant soothing effect. 
• The fruit is rich in amino acids and vitamin C, which are beneficial in controlling excessive sebum production.
• You can keep the sebum production under control by applying the cut kiwi slices to the skin. Repeat this process twice a day to see positive results.

Reduces dark circles around the eyes

• This fruit dark circles around the eyes It is a natural remedy for You can use a mask prepared with kiwi for the eye area. 
• Mash the kiwi and apply the pulp under the eyes. Wash it off after about 10-15 minutes. Repeating this process every night before going to sleep will reduce dark circles around the eyes.

Used as a facial cleanser

• Vitamin C present in the fruit helps to clean the face effectively. 
• Applying a kiwi mask regularly every day gives shine and glow to the face, while cleaning the face.
• Kiwi face mask Mix kiwifruit, lemon juice, oats and kiwi oil to make it. Then make a fine paste.
• Apply this paste on your face and massage in circular motions for about 5-10 minutes. Then leave the mask for another 15-20 minutes and wash your face.

Kiwi Hair Benefits

Strengthens the hair

• Vitamin E is one of the most important components needed to strengthen hair and keep it growing. 
• Kiwi contains a high amount of vitamin E and thus supports hair growth. Along with vitamin E, it also contains antioxidants that improve hair quality.
• Mix almond oil and amla juice with kiwi juice. Apply this to your scalp once a week.

Fights hair loss

• Regular use of kiwi helps to improve the blood circulation in the scalp and thus reduces the problem of hair loss. 

Prevents premature graying of hair

• Various antioxidants in kiwi reduce the problem of premature graying of hair.
• Mix some almond oil, amla juice and kiwi juice. Then apply it to your scalp and hair. Massage regularly with this mask before washing your hair. Wait 25-30 minutes and then wash it off.
• Use this mask two or three times a week to prevent premature graying of hair.

Treat dandruff and eczema

• Bran ve eczema It is mainly caused by the dry scalp problem. The drier your scalp is, the more dandruff you will encounter. 
• Thanks to the various vitamins, minerals and antioxidants that make up the benefits of kiwi, the problem of dandruff and eczema decreases.
• Mix kiwi with curd, lemon juice and coconut oil. Then apply it to your scalp and hair. Applying this hair mask regularly will reduce the problem of dandruff.

Promotes collagen formation in the scalp

• Since kiwi is rich in vitamin C, it can be used on the scalp. collagen helps its formation. Thus, it facilitates the absorption of nutrients.
• Mix the kiwi with lemon juice and coconut oil and then apply it on your scalp.
• Leave the mixture for 20-25 minutes and then wash your hair. Use this mask twice a week. You will see the difference in a short time.

How to eat kiwi?

• After you cut it in the middle, you can eat the kiwi by removing the flesh with a spoon.
• You can drink the juice of kiwi by squeezing the juice.
• You can use it in fruit salads.
• You can consume it by adding it to yogurt or smoothies.

Can Kiwi's Skin Be Eaten?

The peel is as remarkable as the benefits of kiwi. Did you know that kiwi can be eaten with its peel? Although technically the peel of the kiwi can be eaten, most people do not prefer it because they do not like its hairy texture.

Benefits of Kiwi Peel

It is very nutritious

• The skin of the kiwi contains high concentrations of nutrients, especially fiber, folate and vitamin E.

Most of the antioxidants in kiwi are in the peel.

• The peel of the kiwi contains many antioxidants. In fact, the fruit has a higher concentration of antioxidants in its peel than in its flesh.
• The peel is a good source of two important antioxidants: vitamin C and vitamin E.
• Kiwi peel provides powerful antioxidant protection for the entire body, as it is rich in both water-soluble and fat-soluble antioxidants.

Eating the skin of kiwi can be unpleasant

• The rind of the fruit is packed with nutrients, but is somewhat unpleasant to eat. 
• The reason people don't eat the shell is often its cloudy texture and strange bad breath.
• However, kiwi fruit fluff can be partially removed by rubbing it with a clean towel or gently scraping it off with a spoon.
• Kiwi can also irritate the inside of the mouth of some people. This is due to the presence of naturally occurring calcium oxalate crystals in the mouth that can scratch the sensitive skin. These microscopic scratches, combined with the acid in the fruit, can produce an unpleasant stinging sensation.
• Peeling the fruit reduces this effect because a high oxalate There is concentration.

What are the harms of kiwi?

It is one of the fruits considered safe for most people. Kiwi has some benefits as well as some disadvantages. Its harms occur mainly as a result of excessive consumption, it is safe when consumed in moderate amounts.

In some people, eating kiwi can cause mouth irritation. This irritation is caused by tiny needle-like crystals of calcium oxalate and protein-digesting substances known as actinidin. Pineapple also has similar properties.

Kiwi, which is rich in fiber, is used as a natural remedy against constipation. Some people are sensitive to the laxative effect of kiwi, especially in cases of excessive consumption.

Kiwi allergy

There have been many documented cases of kiwi allergy with symptoms ranging from mouth itching to anaphylaxis. Anyone with a severe kiwi allergy should avoid this fruit.

Kiwi allergy causes unpleasant symptoms such as itching or tingling in the mouth, numbness or swelling of the lips, nasal or sinus congestion.

Kidney stone

People with a history of calcium oxalate kidney stones should not eat the peel of the kiwi. Because the oxalate rate is higher in the shell. Oxalates can bind with calcium in the body and form painful stones in the kidneys of those prone to this condition.

Heart diseases

Some nutrients found in kiwi and its peel can cause adverse effects in people taking medications such as beta blockers and blood thinners. These drugs are often prescribed to people who are at risk for cardiovascular disease or events. Eating too many kiwis can suppress the intended effects of these drugs.

skin diseases

Eating excess kiwi can cause acute urticaria, chronic urticaria, dermatitis, and even contact dermatitis. The risk is higher if you have allergies.

Digestive problems

In some cases, eating excessive kiwi can cause diarrhea, vomiting, or nausea.

Damage to the pancreas

Kiwi is a rich source of vitamin C, vitamin E, serotonin and potassium. When eaten in large amounts, it can alter triglyceride levels in the blood and be harmful to the pancreas in the long term.

May interact with some medications

Kiwi fruit has anti-fungal properties and when combined with anti-fungal drugs can lead to an additive effect. If you are taking anticoagulants, heparin, aspirin, non-steroidal, anti-inflammatory or anti-platelet drugs, consult your doctor before consuming the fruit.

How to choose kiwi? How to store kiwi?

It is a durable fruit that can stay fresh for a long time when selected and stored correctly. 

• If you are going to eat the skin of the kiwi, the smaller ones may be preferred as they have a more delicate skin.
• Opt for fruits that have a slightly smooth, spotless rind when pressed.
• Wash the skin thoroughly before eating it to remove any dirt, germs or pesticides.
• Usually kiwi is considered low in pesticide residues, but needs to be washed when handling, packaging or shipping them as the fruits pick up other contaminants.
• Kiwi is harvested before it is ripe and continues to ripen during storage. The ripening process slows down in cold weather, so fruit should be ripened at room temperature and refrigerated when ready to eat.
• Once it cools down, it can last up to four weeks.

The benefits of kiwi are remarkable as it is a delicious and nutritious fruit. The skin of the fruit is edible and provides a lot of fiber, folate and antioxidants, but some people don't like the texture of the skin.

People who are sensitive, have a kiwi allergy or a history of kidney stones should not eat kiwi and kiwi peel as these can exacerbate these conditions.

References: 1, 2. 3, 4