Kiwifruit and its impact on DNA repair. Dr. Li: You can put the peel in a blender and you get a ton of dietary fiber

Kiwi, a delicious and nutrient-rich fruit, is often prized for its sweet taste and health benefits. With a juicy texture and distinct flavor, kiwi is loved by many and can be incorporated into a variety of recipes and dishes. Rich in vitamins, minerals and antioxidants, kiwifruit provides a valuable source of essential nutrients that support our overall health. From supporting the immune system and protecting cells from oxidative stress, to promoting heart health and digestion, the benefits of eating kiwifruit are wide and varied.

They contain beneficial plant compounds

Kiwis are a rich source of essential nutrients, 100 grams of raw green kiwi pulp providing about 61 calories, 15 grams of carbohydrates, 3 grams of fiber, about 0.5 grams of fat, about 1 gram of protein, and providing 83% of the daily value (DV) of vitamin C. Kiwis are also rich in vitamin C, which acts as an antioxidant, protecting cells from oxidative damage and helping with immune function.

These fruits contain potassium, copper, vitamin K, folic acid and vitamin E, which play a crucial role in immune health. Kiwis are low in calories, protein and fat and are a good source of fiber.

Kiwi is a rich source of antioxidant nutrients, including vitamin C and vitamin E, as well as plant compounds with antioxidant and anti-inflammatory effects. Carotenoids such as lutein, zeaxanthin, and beta-carotene have health-promoting properties and are associated with a lower risk of heart disease, total cancer, and death from all causes. Studies have shown that those with a high intake of total carotenoids have a lower risk of depressive symptoms.

Kiwi also contains polyphenolic compounds such as caffeic acid and chlorogenic acid, which have anti-inflammatory effects on the gut and body. Research suggests that kiwi has a higher total antioxidant capacity than popular fruits such as apples, grapefruits and pears.

Contributes to the restoration of DNA

“A kiwi a day will protect your DNA by about 60%. You can find them almost everywhere these days, fluffy on the outside, by the way, most people don’t think they can eat the skin of a kiwi. But you actually can put the peel in a blender and you get a ton of natural dietary fiber from the skin, it’s very rich.

The pulp, which is either green or golden, is a source of antioxidant activity in kiwifruit. It’s got a ton of vitamin C, it’s full of dietary fiber, and if you add three kiwis to your breakfast, for example, which is pretty easy to do if you cut up kiwis, that basically starts to repair the DNA damage. So it’s kind of a shield that prevents damage by about 60% for just one kiwi per day. But you’ve eaten three, any DNA that was damaged will start to repair itself,” explains Dr. William Li in a podcast.

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It can be beneficial for heart health

Research indicates that a diet rich in vegetables and fruits such as kiwi can help reduce risk factors for heart disease, including high blood pressure. Studies have shown that people who ate three kiwis a day for 8 weeks had lower blood pressure compared to those who ate an apple a day.

In addition, kiwifruit may help prevent platelet aggregation and reduce the risk of atherosclerosis in men who smoke. According to Health, eating kiwifruit can also help lower total cholesterol and triglycerides and increase heart-protective HDL cholesterol.

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It helps digestion

Kiwifruit is high in both insoluble and soluble fiber, with kiwifruit having about one-third soluble fiber and two-thirds insoluble fiber. These fibers can support healthy gut bacteria, blood sugar regulation, heart health, and bowel movements. They also retain water and swell more than other fibers, making them beneficial for improving stool consistency and decreasing digestive system time. One study found that kiwifruit treatment improved stool consistency and reduced straining during bowel movements.

That said, kiwifruit is a sweet, nutrient-dense fruit with a beneficial health profile, including vitamins C and E. It also supports heart and digestive health and boosts plant compounds. Kiwis are versatile in the kitchen, suitable for both sweet and savory dishes, making them a great addition to any diet.

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