80% of cardiovascular disease can be prevented by adjusting to diet and lifestyle. When it comes to a healthy diet, one can not ignore eating more fruits. Kiwifruit (also known as peach) has a sweet and sour sweet taste, which is famous for protecting heart health. Kiwi is rich in vitamins C, E, polyphenols, and fiber, which are good for preventing cardiovascular disease.
Use Kiwifruit every day helps prevent cardiovascular disease
In 2016, interviewed five Kiwi farmers in New Zealand, they found that because of the frequent consumption of kiwi, the average age of the farmer’s blood vessels This is 21 years old.
According to a study published in Platelets in the United States, eating two to three kiwi fruit per day for 28 consecutive days significantly improved platelet aggregation and a 15% reduction in triglyceride levels. triglyceride). Makes blood vessels easier to circulate, prevents thrombosis, arteriosclerosis and coronary heart disease.
The Department of Nutrition at the University of Taipei School of Medicine has also conducted a study on 20- to 65-year-olds with high body fat, giving them two consecutive kiwifruit tablets in 8 weeks. The researchers found that participants had a 10% reduction in triglyceride, a 6% reduction in their bad cholesterol, while other substances like vitamin C, E, calcium, and magnesium were significantly increased.
Many nutrients, vitamin C content is 12 times higher than apples
Kiwi fruit is native to China and is called a peach, and in 1904 a New Zealand female teacher brought home, which made it popular in New Zealand. Coincidentally, its fluffy outer appearance is similar to New Zealand kiwifruit, originating in the English name kiwi fruit derived from it.
Because kiwifruit has many nutrients, it is nicknamed “king of fruit”.
Only in terms of vitamin C, the US Department of Agriculture (USDA) data shows that kiwi contains three times as much vitamin C as citrus, 3.5 times citrus, about 12 times as much as apples. Eat 100 grams of kiwi can get 93 mg of vitamin C, almost enough for a day.
In addition, kiwi fruit is rich in other nutrients. Mainly include:
– Vitamins A, B, C, D, E, K
– Minerals calcium, potassium, magnesium, iron, zinc.
– Protease (enzyme)
– Synthetic nutrients such as folic acid, carotenoids, chlorophyll and phytochemicals.
Six benefits of kiwi
1. Prevent cancer
Kiwi is rich in vitamin C, lutein, beta-carotene, which can enhance the antioxidant capacity, reduce DNA damage, reduce the chance of cancer; Vitamin C also inhibits cancer-causing nitrosamines by producing processed foods that are effective against many types of cancer, such as stomach cancer, liver cancer, and colon cancer.
2. Improve bowel health
The intestinal tract is the second “brain” in the body, ensuring the intestinal tract can prevent many diseases. Kiwi contains oligosaccharides, fiber, enzymes that break down proteins that contain sulfur, which help to absorb food, promote intestinal motion, and prevent constipation. Some studies have shown that regular kiwifruit helps reduce bowel disease and inflammatory bowel disease.
3. Whitening, help lose weight
Kiwi is rich in vitamin C, can help the body to synthesize collagen, promote metabolism, anti-aging skin; Kiwi is also rich in vitamin E as a potent antioxidant. While the calories are relatively low, but high in fiber, can increase the sense of satiety, thereby helping to support weight loss.
4. Prevention of cardiovascular disease
As mentioned, kiwifruit has significant benefits in preventing blood clots, reducing triglycerides and bad cholesterol in the body. Another study published in the journal Nutrition Journal found that even a week eating only a kiwi is very helpful for cardiovascular health. Patients with cardiovascular disease may eat their own diet after consultation with a physician and dietitian.
5. Protect your eyesight
Lutein in kiwi fruit can help improve many eye diseases, including macular degeneration. Lutein protects the eyes by short UV filtering.
6. Improve sleep quality
Kiwi fruit can help improve sleep quality due to the serotonin neurotransmitter. Serotonin can also enhance memory and reduce depression.
How to choose kiwi fruit
When choosing kiwifruit, choose the fruit also retain the natural gloss, no spots, fluffy short hair, no injuries, fresh color pedigree, when pressed lightly on the see also elastic. The fruit is fresher and helps to keep it longer. In case you want to buy food immediately, you can choose a slightly softer.
Although the kiwifruit is very good, it should be taken justly and properly. Here are four things to keep in mind:
People with kidney disease need to limit potassium, avoid eating, because kiwi is high in potassium;
People taking anticoagulants to eat kiwi will affect blood clotting, affecting the effectiveness of the drug;
According to Oriental medicine, kiwifruit is cold, so the spleen (spleen and stomach) should not eat so limited eating;
Women during menstruation and the first month after childbirth avoid eating.