7. Health Benefits Of Cherry Fruits

7. Health Benefits Of  Cherry Fruits

 Cherry fruits  Image

A cherry is the fruit of many plants of the genus Prunus, and is a fleshy drupe (stone fruit).

Commercial cherries are obtained from cultivars of several species, such as the sweet Prunus avium and the sour Prunus cerasus. The name 'cherry' also refers to the cherry tree and its wood, and is sometimes applied to almonds and visually similar flowering trees in the genus Prunus, as in "ornamental cherry" or "cherry blossom". Wild cherry may refer to any of the cherry species growing outside cultivation, although Prunus avium is often referred to specifically by the name "wild cherry" in the British Isles. 

 Cherry Fruits Image

1. Packed with nutrients

Cherries are small stone fruits that come in a variety of colors and flavors. There are two major categories — tart and sweet cherries, or Prunus cerasus L. and Prunus avium L., respectively.

Their colors can vary from yellow to deep blackish-red.

All varieties are highly nutritious and packed with fiber, vitamins, and minerals.

One cup (154 grams) of sweet, raw, pitted cherries provides .

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• Calories: 97
• Protein: 2 grams
• Carbs: 25 grams
• Fiber: 3 grams
• Vitamin C: 18% of the Daily Value (DV)
• Potassium: 10% of the DV
• Copper: 5% of the DV
• Manganese: 5% of the DV

These nutrients, particularly fiber, vitamin C, and potassium, benefit health in many ways.

Vitamin C is essential for maintaining your immune system and skin health while potassium is needed for muscle contraction, nerve function, blood pressure regulation, and many other critical bodily processes .

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Cherries are also a good source of fiber, which helps keep your digestive system healthy by fueling beneficial gut bacteria and promoting bowel regularity.

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Plus, they provide B vitamins, manganese, copper, magnesium, and vitamin K.

2. Rich in antioxidants and anti-inflammatory compounds

The high concentration of plant compounds in cherries may be responsible for this fruit’s many health benefits.

Though the amount and type can vary depending on the variety, all cherries are packed with antioxidants and anti-inflammatory compounds.

This high antioxidant content may help combat oxidative stress, a condition that is linked to multiple chronic diseases and premature aging 

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In fact, one review found that eating cherries effectively reduced inflammation in 11 out of 16 studies and markers of oxidative stress in 8 out of 10 studies .

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Cherries are especially high in polyphenols, a large group of plant chemicals that help fight cellular damage, reduce inflammation, and promote overall health.

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In fact, polyphenol-rich diets may protect against many chronic conditions, including heart disease, diabetes, mental decline, and certain cancers .

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These stone fruits also contain carotenoid pigments like beta-carotene and vitamin C, both of which have anti-inflammatory and antioxidant properties as well .

3. Can boost exercise recovery

Research shows that the anti-inflammatory and antioxidant compounds in cherries may help relieve exercise-induced muscle pain, damage, and inflammation .

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Tart cherries and their juice seem to be more effective than sweet varieties, though both may aid athletes.

Tart cherry juice and concentrate have been found to accelerate muscle recovery, decrease exercise-induced muscle pain, and prevent strength loss in elite athletes, such as cyclists and marathon runners .

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Additionally, some evidence suggests that cherry products may enhance exercise performance.

A study in 27 endurance runners demonstrated that those who consumed 480 mg of powdered tart cherries daily for 10 days before a half-marathon averaged 13% faster race times and experienced less muscle soreness than a placebo group .

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Though most studies exploring the links between cherries and exercise involve trained athletes, tart cherry juice may benefit non-athletes as well.

A study in 20 active women noted that those who drank 2 ounces (60 ml) of tart cherry juice twice daily for 8 days recovered quicker and had less muscle damage and soreness after completing repeated sprint exercises, compared to the placebo group .

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Though promising, these findings are related to concentrated cherry products, such as juice and powder. It’s unclear how many fresh cherries you would need to eat to produce similar results.

4. May benefit heart health

Increasing your intake of nutrient-dense fruits like cherries is a tasty way to protect your heart.

Many studies show that diets rich in fruits are associated with a reduced risk of heart disease .

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Cherries are particularly beneficial in this regard, as they’re rich in nutrients and compounds that are known to promote heart health, including potassium and polyphenol antioxidants.

Just 1 cup (154 grams) of pitted, sweet cherries provides 10% of the DV for potassium, a mineral that is essential for keeping your heart healthy.

It’s needed to maintain a regular heartbeat and helps remove excess sodium from your body, regulating your blood pressure .

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This is why higher intakes of potassium have been associated with a reduced risk of heart disease and stroke .

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What’s more, cherries are rich in powerful polyphenol antioxidants, including anthocyanins, flavonols, and catechins, which may help keep your heart healthy by protecting against cellular damage and reducing inflammation .

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In fact, a study in 84,158 people found that higher intakes of polyphenols — especially anthocyanins, flavonols, and catechins — were associated with a significantly decreased risk of heart disease over 5 years .

5. May improve symptoms of arthritis and gout

Due to their potent anti-inflammatory effects, cherries may reduce symptoms of arthritis and gout, a type of arthritis caused by a buildup of uric acid that can lead to extreme swelling, inflammation, and pain in your joints.

Many studies show that cherries help inhibit oxidative stress and decrease inflammation by suppressing inflammatory proteins, which can help reduce symptoms related to arthritis.

Plus, they can decrease uric acid levels in your body, making them especially beneficial for those with gout.

A study in 10 women found that eating 2 servings (10 ounces or 280 grams) of sweet cherries after an overnight fast lowered levels of the inflammatory marker C-reactive protein (CRP) and significantly reduced uric acid levels 5 hours after consumption .

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Another study in 633 people with gout demonstrated that those who ate fresh cherries over 2 days had 35% fewer gout attacks than those who did not consume the fruit.

Additionally, the study revealed that when cherry intake was combined with the gout medication allopurinol, gout attacks were 75% less likely than during periods when neither cherries or allopurinol were consumed .

6. May improve sleep quality

Eating cherries or drinking tart cherry juice may help improve your sleep quality.

These sleep-promoting benefits may be attributed to the fruit’s high concentration of plant compounds. Additionally, cherries contain melatonin, a substance that helps regulate your sleep-wake cycle .

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A study in 20 people showed that those who drank tart cherry juice concentrate for 7 days experienced significant increases in melatonin levels, sleep duration, and sleep quality, compared to a placebo .

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Similarly, a 2-week study in older adults with insomnia found that drinking 1 cup (240 ml) of tart cherry juice before bed increased sleep time by 84 minutes.

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However, these studies use concentrated cherry products. It’s unclear whether eating fresh cherries before bed would have the same effect.

Ultimately, more studies are needed to better understand how consuming cherries and cherry products may benefit sleep.

7. Easy to add to your diet

Cherries are versatile and incredibly delicious.

Both sweet and tart varieties pair well with many foods. Plus, related products, such as dried cherries, cherry powder, and cherry juice, make interesting additions to many recipes.

Here are some ways to incorporate cherries into your diet:

• Enjoy them fresh as a sweet snack.
• Pair dried cherries with dark chocolate chips, unsweetened coconut flakes, and salted almonds for a delicious homemade trail mix.
• Make a cherry compote out of frozen tart or sweet cherries and spoon on yogurt, oatmeal, or chia pudding.
• Add halved, pitted cherries to a fruit salad.
• Incorporate dried cherries into baked goods for a kick of natural sweetness.
• Add a bit of tart cherry juice to sparkling water and top with a lemon wedge for a fun mocktail.
• Add fresh or cooked cherries to ice cream, pies, crumbles, and other desserts.
• Make a homemade cherry barbecue sauce to use with meat or poultry dishes.
• Whip up a cherry salsa with diced cherries and fresh herbs like basil to serve alongside savory meals.
• Add frozen cherries to your favorite smoothie.

The possibilities for using cherries in your kitchen are endless, so don’t be afraid to experiment

The bottom line

Cherries are highly nutritious and offer a host of health benefits.

Not only do they contain an array of powerful plant compounds that can help reduce inflammation, but eating them may improve sleep, boost heart health, and speed recovery after exercise.

What’s more, both sweet and tart varieties are absolutely delicious and can be used in diverse recipes.

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Health Benefits of Orange

 Health Benefits of Orange

 Orange image

The orange is the fruit of various citrus species in the family Rutaceae (see list of plants known as orange); it primarily refers to Citrus × sinensis, which is also called sweet orange, to distinguish it from the related Citrus × aurantium, referred to as bitter orange. The sweet orange reproduces asexually (apomixis through nucellar embryony); varieties of sweet orange arise through mutations.

The orange is a hybrid between pomelo (Citrus maxima) and mandarin (Citrus reticulata). The chloroplast genome, and therefore the maternal line, is that of pomelo. The sweet orange has had its full genome sequenced.

The orange originated in a region comprising Southern China, Northeast India, and Myanmar, and the earliest mention of the sweet orange was in Chinese literature in 314 BC. As of 1987, orange trees were found to be the most cultivated fruit tree in the world. Orange trees are widely grown in tropical and subtropical climates for their sweet fruit. The fruit of the orange tree can be eaten fresh, or processed for its juice or fragrant peel. As of 2012, sweet oranges accounted for approximately 70% of citrus production.

In 2017, 73 million tonnes of oranges were grown worldwide, with Brazil producing 24% of the world total, followed by China and India.

Benefits

The nutrients in oranges offer a range of health benefits. The sections below discuss these benefits in more detail.

Cancer

As an excellent source of the antioxidant vitamin C, oranges may help combat the formation of free radicals that cause cancer.

Although an adequate vitamin C intake is necessary and very beneficial, the amount a person would need for the desired therapeutic effect on cancer is more than they could realistically consume.

For example, one study concluded that medical scientists could harness the power of vitamin C from oranges to inhibit colorectal cancer cells in the future. However, the authors concede that 300 oranges’ worth of vitamin C would be necessary.

That said, in 2015, a study linked grapefruit and orange juice with a higher risk of skin cancer. Researchers found that people who consumed high amounts of whole grapefruit or orange juice were over a third more likely to develop melanoma than those who consumed low amounts. This may have been due to citrus compounds that exert photocarcinogen properties.

More research is necessary to confirm the effects of orange consumption on cancer risk.

Learn more about the powerful health benefits of vitamin C here.

Blood pressure

Oranges contain no sodium, which helps keep a person below their daily limit. On the other hand, a cup of orange juice can boost daily potassium intake by 14%.

Maintaining a low sodium intake is essential to lowering blood pressure. However, increasing potassium intake may be just as important for reducing a person’s risk of high blood pressure, as it can help support the relaxation and opening of blood vessels.

According to the Office of Dietary Supplements (ODS), increasing potassium intake can reduce the risk of high blood pressure and stroke.

Heart health

Oranges are a good source of fiber and potassium, both of which can support heart health.

According to one 2017 review of previous meta-analyses, consuming enough fiber can significantly reduce the risk of heart disease both developing and being fatal. The review links this effect to its ability to lower cholesterol levels in the blood.

One cup of orange juice can provide 14% of a person’s daily potassium requirement.

The ODS found that people with higher potassium intakes may have a lower risk of stroke and other cardiovascular diseases. They mainly attribute this to the effects of potassium on blood pressure.

Diabetes

A medium orange weighing 131 grams (g) contributes 3.14 g of fiber, which is nearly 10% of an adult’s daily fiber requirement. Several studies have found that fiber can improve some factors that contribute to diabetes development and progression.

For example, one 2019 study found that consuming 4 g of a dietary fiber supplement per day did not reduce blood glucose but improved how the body responds to insulin. Low insulin sensitivity can contribute to type 2 diabetes.

Weight control is also important for reducing the risk of diabetes, as obesity and overweight can contribute to the development of type 2 diabetes. The body processes fiber more slowly than other nutrients, so it can help a person feel fuller for longer and reduce their urge to eat snacks throughout the day.

Following a diet that contains a high proportion of fruits and vegetables can support blood sugar control and reduce the risk of type 2 diabetes and disease progression. That said, a diabetes friendly diet should include healthful foods from a variety of food groups.

Learn more about the best fruits for people with diabetes here.

Skin

Consuming enough vitamin C can help a person maintain skin health and appearance.

Vitamin C contributes to collagen production. Collagen supports the skin, promotes wound healing, and improves skin strength.

The outcome of a 2015 review suggests that dietary vitamin C improved how people perceived their skin health and how healthful it actually was, including appearance, wrinkling, elasticity, and roughness.

Nutrition

One medium orange weighing 131 g provides:

• 61.6 calories
• 0.16 g of fat
• 237 milligrams of potassium
• 15.4 g of carbohydrate
• 12.2 g of sugar
• 1.23 g of protein

The same orange provides the following percentages of a person’s daily requirement of several essential vitamins and minerals, according to United States Department of Agriculture guidelines:

Nutrient	Percentage of daily requirement for adults
Vitamin C	92.93% for females and 77.44% for males
Thiamin	10.36%
Folate	9.83%
Fiber	At least 9.34%, depending on age and sex
Calcium	Between 4.36% and 5.24%, depending on age
Potassium	5.04%

Oranges also contain choline and zeaxanthin.

Choline is an important nutrient in oranges that helps with sleep, muscle movement, learning, and memory. Choline also aids the transmission of nerve impulses, assists in the absorption of fat, and reduces chronic inflammation.

Zeaxanthin is a type of carotenoid antioxidant that can reduce inflammation. According to a 2019 review, it can positively benefit heart, liver, skin, and eye health.

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Diet

It is best to pick oranges at the peak of their ripeness. Unlike some other fruits, they do not ripen or improve in quality after picking. People should store oranges at room temperature and away from direct sunlight.

It can be hard to find ripe fruits and vegetables in the winter. However, this is the perfect time to buy citrus fruits. Winter is the peak season for oranges and other citruses.

There are several different types of orange available, including:

• navel
• mandarin
• Cara Cara
• blood oranges
• Valencia
• Seville
• Jaffa

Here are some tips for using orange in the diet:

• Keep a bowl on the kitchen table or counter stocked with fresh fruit from the season. Seeing fruits readily available will likely influence people to choose them as a snack, rather than raiding the cupboards for a less healthful option.
• Make a fruit salad using strawberries, pineapple, mandarin oranges, and grapes.
• Add some orange slices to a salad at lunch or dinner. Complement the oranges with walnuts or pecans, a crumbled cheese, and a light balsamic or citrus vinaigrette dressing.
• Make homemade juice. Freshly squeezed orange juice can be a flavorful, refreshing, and nutritious addition to a person’s morning routine. Squeezing orange juice at home will mean that there are no added preservatives or sweeteners.

Nutrient

Percentage of daily requirement for adults

Vitamin C

92.93% for females and 77.44% for males

Thiamin

10.36%

Folate

9.83%

Fiber

At least 9.34%, depending on age and sex

Calcium

Between 4.36% and 5.24%, depending on age

Potassium

5.04%

9 Heath Benefits Of  Kiwi  Fruit & with image

 Kiwi Fruit image

Kiwi fruit is not often considered a “superfood”, but in fact it’s a fruit that is full of important vitamins and minerals and can have a very positive effect on your health. These brown fuzzy fruits have a sweet and slightly tangy taste with green flesh on the inside that lends a unique flavor and tropical zing. Kiwi boasts a whole range of nutrients such as fiber, vitamin C, folate, copper, potassium, antioxidants, vitamin E and vitamin K. The skin and seeds are edible, though many people choose to peel it off because of its fuzzy texture. Kiwis are a tough growing fruit and are readily available throughout the year in supermarkets. They are grown in California from November to May and in New Zealand from June to October.

The fruit also comes in 50 different varieties with flesh ranging from custard-like gold to bright pink, each with a varying flavor profile and use.

Table of Contents:

• Nutritional Value Of Kiwi Fruit
• Kiwi Fruit Health Benefits
• Kiwi and Weight Loss Benefits
• Summary

Nutritional Value Of Kiwi Fruit

You may have heard that kiwi fruit is high in vitamin C, but besides that it has an incredible nutritional profile. This low calorie fruit (61 calories per 100g) can provide your RDA with many vital nutrients.

Here is the nutritional profile of 100g of raw kiwi fruit:

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

Vitamin C, also known as ascorbic acid is responsible for the growth and repair of body tissues as well as immune system support. In addition to vitamin C, kiwis contain a good amount of vitamin K. Vitamin K is a fat soluble vitamin that regulates blood clotting, metabolism and blood calcium levels. Considering it’s a fruit, kiwi contains an impressive amount of vitamin K at 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 iron absorption. Copper is a prevalent nutrient in kiwis and provides 14% of your recommended daily intake. Kiwis also contain reasonable amounts of folate, potassium and dietary fiber.

Kiwi Fruit Health Benefits

Let’s get into why you should eat kiwi fruit and how it can impact your health:

 Kiwi Fruit image

1. Kiwi Prevents Blood Clotting

Kiwis were found to prevent blood clotting and manage blood pressure by reducing the amount of fat in the blood. It was found that this happened without negatively affecting blood cholesterol levels. Aspirin is usually the recommended drug to prevent those from cardiovascular events. However, Aspirin can cause inflammation and ulcers in the GI tract.  Studies show that consuming 2 to 3 kiwi fruits a day can replace a daily aspirin to help thin the blood and improve heart health over a period of time.

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2. Kiwi Can Help Asthma

Asthma can be debilitating. Wheezing and breathlessness are some of the most common symptoms relating to this condition. It has been found that the high amounts of vitamin C and antioxidants in kiwis can help control symptoms of asthma. A study demonstrated that lung function was improved in those who consumed kiwi regularly. 

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3. Kiwi Improves Digestion

Kiwi contains a good amount of dietary fibre making it useful for improving digestion. Apart from the fibre content, kiwi also contains an enzyme, actinidin which can effectively break down proteins in the gut. After eating a large meal, it’s advised to eat a kiwi because it can help break down tough proteins from meat and fish that often can cause bloating. Kiwis also have a mild laxative effect that can help a slow digestive system.  

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4. Helps Regulate Blood Pressure

Kiwis can help reduce high blood pressure and prevent diseases such as heart attack and stroke. A study showed that those who ate 3 kiwis a day for 8 weeks had a reduction in their diastolic and systolic blood pressure. Kiwis contain an antioxidant, lutein that may be the cause of its blood pressure regulating ability. The vitamin C in kiwis can also contribute to a reduction in blood pressure. 

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5. Supports Immune Function

Vitamin C is important for the cellular function and protecting cells from free radicals damage in the body. It’s responsible for the growth and repair of tissues and provides support for the immune system.

The high concentration of vitamin C in kiwis can do wonders for the immune system. At 103% of your recommended value of vitamin C per 1 cup, eating kiwis can effectively ward off infection, common cold and flu when eaten regularly.

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6. Reduces DNA Damage

Oxidative stress is the imbalance of free radicals and antioxidants in your body. This process can also cause strand breakage of DNA. This can lead to health problems, some which can be hard to detect or treat.

Kiwi fruit contains antioxidants that can reduce oxidative stress. A study that tested people’s cells by damaging them with peroxide, showed that those who supplemented with kiwi showed an improved ability of the DNA to repair itself after applying the peroxide. This means that kiwi can possibly help prevent long term cancers and lifestyle diseases such as colon cancer, which is closely linked to DNA damage.

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7. Prevents Vision Loss

Kiwis can prevent macular degeneration and ultimately, vision loss. Kiwi contains zeaxanthin and lutein (or the “eye vitamin). These two compounds perform the same function as antioxidants as well as help to form vitamin A, an essential nutrient for your eyes. They also absorb excess light that may damage our retinas and protect the eye from cataracts and other eye-related diseases.

A healthy nervous system can have positive effects on your retina which contains the highest concentration of nerves and is essentially the center of communication of the eye. Kiwis also contain a good amount of copper, which is an essential nutrient that supports the nervous system and therefore supports the healthy functioning of the eyes.

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8. Fights Inflammation

Bromelain is an enzyme found in kiwis, pineapple and green papaya which can break down proteins and heal inflammation. Upon consuming the kiwi, bromelain is released in the bloodstream where it breaks down inflammatory complexes. Kiwi has also shown to lower the inflammation relating to arthritis and prevent it from leading to other diseases such as heart disease and stroke.

High amounts of vitamin C can also curb inflammation by fighting against free radicals that can cause an inflammatory response in the body. Since Kiwis have a high concentration of vitamin C it can promote the healing of inflammation when consumed regularly.

 

 Kiwi Fruit image

9. Improves Skin Health

Collagen is an essential nutrient that supports the structure of the skin and strengthens bones. The vitamin C in kiwi is a key component in the synthesization of collagen in the body. Eating kiwi can help support the structure of your skin and keep it hydrated and healthy.

Acne is an inflammation of the skin and can cause embarrassing pimples on the face and body.The anti-inflammatory properties and vitamin C in kiwis can be beneficial for those dealing with acne and can greatly reduce sebum production in pores. Just apply kiwi extract mixed with aloe vera to your skin and leave overnight for best results.

Kiwi and Weight Loss Benefits

Kiwis are among some of the best fruits to eat if you are looking to lose weight. They have a high water content, are low in calories and have a good amount of fiber. This makes them perfect for a snack or as part of a breakfast smoothie.

The high amount of vitamin C in kiwis is the key to weight reduction. Vitamin C helps control blood pressure, it manages cholesterol levels, supports gut health and supports immune function. It also plays an important role in metabolizing fats. These are all important factors when embarking on a weight loss journey.

Kiwis have a low GI, meaning the sugar contained in the fruit is released more slowly. Because of this, kiwis can also help regulate blood sugar levels, reducing uneven blood sugar spikes.

Foods high in dietary fiber promote weight loss by increasing the feeling of being full and supporting the digestive tract.

Kiwis contain both insoluble fiber and soluble fiber. The insoluble fiber (contained in the seeds) provides bulk and encourages the movement of stool through the digestive system. Soluble fiber is a gel-like substance that traps bile acid and as well as reduces blood cholesterol levels.

Both of these types of fiber help digestive system health and prevent overeating when on a diet.

Kiwis contain actinidin, an antioxidant that breaks down proteins in the body. This antioxidant is a great ally when dieting because it can help a sluggish digestive system. It helps digest proteins and can help those who suffer with irritable bowel syndrome.

Summary

Kiwis are not only delicious to eat in fruit salads, smoothies and as a snack, they are packed with vitamins, minerals, enzymes, antioxidants, and fibre. All of these nutrients are essential for our health and the optimal functioning of our bodies. Kiwis contain an extremely high amount of vitamin C when compared to an orange. Because of this, kiwis are effective for immune support, blood pressure regulation and it can even help diseases such as asthma and macular degeneration. Kiwi contains bromelain, a special enzyme that can fight inflammation and improve digestion in the body. Kiwi is low in calories, high in fibre and contains protein digestive enzymes and vitamin C, which means it can effectively promote weight loss.

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