10 health benefits of kiwi, the superfood snack you cannot miss

Kiwis are rich in both soluble and  insoluble fibre. Research indicates that  the fibre in kiwis can improve stool consistency and transit time through its superior water-retaining capabilities compared to other fruits

Kiwi is an excellent source of vitamin C, a powerful antioxidant that boosts immunity. Vitamin C protects the body from oxidative damage caused by free radicals — unstable molecules that can damage healthy cells  and are implicated in various disease

A single kiwi provides 64 mg of vitamin C, meeting 71 percent of the RDI for men, and 85 percent for women. Studies have shown  that consuming two kiwis daily for four weeks can enhance immune cell function  in individuals with low vitamin C levels

Including kiwi in a balanced diet can help maintain healthy blood pressure levels. Additionally, daily kiwi consumption has been linked to reduced total cholesterol and triglycerides, and improved levels of HDL cholesterol, the good cholesterol

Kiwis always find place in any balanced diet, particularly for those aiming to lose weight. They are sweet yet low in calories, satisfying cravings without excessive energy intake. It also contains dietary fibre, which adds bulk to the diet without increasing calorie intake

This fruit helps maintain optimal vision and reduce the risk of age-related eye issues  like macular degeneration and cataracts.  The lutein and zeaxanthin carotenoids in kiwis reduce oxidation in the eye, potentially preventing cataracts

Kiwis, with their high water content, are low-glycemic index foods. Green kiwi varieties have a glycemic index of around 39, and golden varieties around 48. Due to their limited effect on blood sugar levels, kiwis are a good choice for individuals with diabetes

It boosts energy without causing blood sugar spikes. Rich in vitamin C and vitamin K, kiwis support immune function and bone health. They also provide about 10% of the RDI of copper, vital for energy, blood vessel health, and connective tissue formation

Stay away from it if you are allergic to it. Kiwi fruit contains several allergens, including actinidin. Symptoms of a kiwi allergy can include abdominal pain, vomiting, wheezing, difficulty swallowing, hives, itchy throat  and mouth, and facial swelling