Kiwi Fruit: Nutrition, Benefits and Uses
Kiwi, also known as Chinese Gooseberry, is a delicious and nutritious fruit. It is popular all over the world due to its unique taste and many health benefits. The scientific name of kiwi fruit is Actinidia deliciosa and its origin is believed to be China. However, it is mainly grown and popular in New Zealand. Today it is grown in many parts of the world and is also known as 'Super Food'.
Introduction to Kiwi Fruit
Kiwi is a small, oval fruit whose outer layer is covered with full hair. Its inner pulp is green in color with black seeds. This fruit is not only delicious, but it is also rich in vitamins, minerals and fiber.
Nutrient Kiwi
Kiwi is a fruit that is rich in nutrition. Many vitamins and essential elements are found in it.
Vitamin C: Kiwi is a major source of vitamin C. It strengthens our immunity.
Fiber: It contains high amount of fiber, which keeps the digestive system healthy.
Potassium: This mineral is important for heart health.
Antioxidants: Kiwi contains anti-oxidants, which protect the body from free radicals.
Folate: Folate is very beneficial for pregnant women, which is found in good quantity in kiwi.
Calcium and Magnesium: Helpful in keeping bones and teeth strong.
Health benefits of kiwi
Increase immunity
Kiwi contains vitamin C and anti-oxidants, which help in increasing the immunity of the body. It protects against cold and other seasonal diseases.
Improve digestive system
Due to high fiber, kiwi improves the digestive system. It removes constipation and keeps the intestines healthy.
Beneficial for heart health
Potassium and other minerals in kiwi keep the heart healthy. It controls blood pressure and reduces the risk of heart diseases.
Beneficial for skin
Kiwi contains vitamins C and E, which keep the skin glowing and healthy. It helps in reducing wrinkles and blemishes.
Helpful in weight loss
Kiwi has low calories and high fiber, which is ideal for weight loss. It controls appetite and makes the stomach feel full for a long time.
Improves eyesight
The vitamin A present in it is beneficial for eye health. It helps prevent cataracts and other vision problems.
Reduce stress
Kiwi contains serotonin which helps in improving mode and reducing stress.
How to use kiwi
Kiwi can be used in many ways.
Eat raw: Kiwi can be peeled and eaten raw. Its taste is sweet and sour
Juice: Making kiwi juice and drinking it is beneficial for health.
Salad: Adding kiwi to a salad of fruits or green vegetables can increase its nutritional value.
Smoothie: Making a kiwi smoothie is a tasty and refreshing option for children and adults.
Kiwi cultivation in India
Kiwi cultivation is becoming popular in India in recent years. It is cultivated on a large scale in states like Himachal Pradesh, Arunachal Pradesh, Uttarakhand and Sikkim. The increasing demand for kiwi in the Indian market is making it a profitable crop.
Conclusion
Kiwi is not only a delicious refreshing fruit, but it is also very beneficial for health. By consuming it regularly, you can not only improve physical health but can also have a positive effect. In today's busy lifestyle, consuming nutrient-rich fruits like kiwi is necessary for everyone.
So the next time you make changes in your diet, definitely include kiwi and enjoy its benefits.