Kiwis are highly praised for their many health benefits and are often referred to as one of the healthiest foods that can be eaten. They are high in vitamins C, E, K, folate, carotenoids, potassium, fiber, and phytochemicals. Studies suggest that kiwi may increase HDL, or “good” cholesterol, and decrease triglyceride levels as well as inhibit the formation of blood clots and hypertension.
Kiwis are considered to be naturally protective due to their high vitamin and phytochemical count. In one study, kiwi fruit had the ability to protect cells from dying after being exposed to hydrogen peroxide. Therefore, kiwi may also be able to protect us from oxidative stress that occurs from our daily lives, poor diet, and lack of sleep.
When eaten with foods that are high in iron, kiwi helps increase iron absorption due to the high levels of vitamin C it contains. This is especially important for individuals who may suffer from anemia or low iron.
The high fiber content in kiwis helps promote regularity and digestive health. Kiwis may help alleviate the abdominal pain, diarrhea, and constipation in persons who suffer from IBD. A 2010 study showed that eating two kiwifruit per day improved colon transit time, increased defecation frequency, and improved bowel function in persons with IBD. Kiwi may also reduce the length and severity of the common cold, especially in individuals that are at a higher risk, such as children and older adults.
Kiwis have also been shown to aid in sleep, including the onset of sleep, duration, and quality. A 2011 study revealed that the antioxidants and serotonin found in kiwi may be beneficial in the treatment of sleep disorders. The study showed that after 4 weeks of kiwi consumption, participants experienced a decreased waking time after sleep onset and sleep onset latency by up to 42 percent. Total sleep time and efficiency was increased by up to 15 percent.
Two may be the magical number when it comes to eating kiwi. A 2009 study showed that eating two kiwis per day for 8 week increased HDL (remember this is your good cholesterol!), vitamin C and vitamin E concentration. Furthermore, LDL cholesterol (not so good cholesterol levels) was decreased and the lag time of LDL oxidation had significantly changed at the 4 and 8 week mark, indicating that regular consumption of kiwifruit has beneficial effects on antioxidative status as well as the risk factor for developing cardiovascular diseases in hyperlipidemic persons, which in short means those with an excess amount of fat or fatty substances in the blood.
Deana Steele is a Registered Holistic Nutritionist and Digestion Specialist trained by the Canadian School of Natural Nutrition. She believes that optimum health begins with a properly functioning digestive system. Her philosophy is to empower her clients with the knowledge to improve their overall health through optimum digestive function, lifestyle and superior nutrition. Find more great digestive support at www.deanasteele.com
This information is for educational purposes only. This information is not intended to diagnose, treat, cure, or prevent any disease. Always consult with your trusted healthcare practitioner prior to making any changes.
References:
Chang, C., Lin, Y., Lu, Y., Liu, Y., & Liu, J. (2010). Kiwifruit improves bowel function in patients with irritable bowel syndrome with constipation. Asia Pac J Clin Nutr.
Chang, W., & Liu, J. (2009). Effects of kiwifruit consumption on serum lipid profiles and antioxidative status in hyperlipidemic subjects. CIJF Int. J. of Food Sc. & Nutrition International Journal of Food Sciences and Nutrition, 1-8.
Hunter, D., Greenwood, J., Zhang, J., & Skinner, M. (2011). Antioxidant and Natural Protective Properties of Kiwifruit. CTMC Current Topics in Medicinal Chemistry, 1811-1820.
Linn, H., Tasi, P., Fang, S., & Liu, F. (2011). Effect of kiwifruit consumption on sleep quality in adults with sleep problems. Asia Pac J Clin Nutr.
Stonehouse, W., Gammon, C., Beck, K., Conlon, C., Hurst, P., & Kruger, R. (2013). Kiwifruit: Our daily prescription for health 1. Canadian Journal of Physiology and Pharmacology Can. J. Physiol. Pharmacol., 442-447.
