Compiled & Medically reviewed by

        Dr.Sanjana.V.B. Bhms. Dbrm.Cdn
   

  Kiwi fruits for healthy ageing

     Kiwi, (Actinidia deliciosa), also called kiwifruit or Chinese gooseberry, woody vine, is an edible fruit with lots of antioxidants and fibers. Kiwis are excellent foods against ageing related inflammatory changes as the antioxidants of kiwi fight against oxidative damage to the tissues and organs of your body from various species of free radicals.  Kiwis belong to the family Actinidiaceae.

   The plant is native to mainland China and Taiwan and is also grown commercially in New Zealand and California. The fruit has a slightly acid taste but edible and may be palatable to your taste buds. It can be eaten raw or cooked.

   Kiwi fruits are ellipsoidal berries with furry brownish green skin. The firm translucent green flesh contains numerous edible purple-black seeds embedded around a white centre. The deciduous leaves of the plant are borne alternately on long petioles (leaf stems), and young leaves are covered with reddish hairs.

There are many species for kiwis. Golden kiwi (Actinidia chinensis) has fewer hairs and yellower, sweeter flesh than green kiwi [A. deliciosa]. Kiwi fruits are rich source of micronutrients vitamins K, E, C, folate, and potassium and low in calories. So it can be taken by even diabetics and overweight, obese people.

     The vitamin C in kiwifruit is an effective antioxidant & fights against free radicals and prevents inflammations and ageing related wear and tear to a great extent. An increase in free radicals causes many chronic degenerative diseases and chronic inflammation which may lead to cancers. Vitamin C scavenges free radicals and other reactive oxygen and nitrogen species, with a capacity to regenerate other small molecule antioxidants from their respective radicals [1]. Thus, it protects the DNA from oxidative damage.

     Kiwifruits contain relatively high levels of vitamin E. Sun Gold and green kiwifruit varieties contain 1.40 and 1.46 mg per 100 g respectively. α-tocopherol ,the most common form of vitamin E is found in the flesh of kiwifruit. A new form of vitamin E, δ-tocomonoenol, has been found in kiwi fruits with radical scavenging and antioxidant potential contributing to the total antioxidant activity of kiwifruit [4]. Studies show that the consumption of both green and gold kiwifruit correlates with increased plasma vitamin E concentrations. Researchers suggest the vitamin E in kiwifruit as bioavailable.

Vitamin is an E effective anti oxidant which help to improve the health of your skin.

Vitamin E has a great role in keeping your skin soft, smooth and supple. It is essential for hair growth also.

      Kiwis are excellent source of fibers and therefore reduce risk for diabetes and cardiovascular disease. Kiwifruit intake also helps lower blood pressure levels. Analysis of dietary fibers of green and gold kiwifruit has shown that they comprise about one-third soluble and two-thirds insoluble fibers, although kiwi gold fruit contain considerably less total fiber than green.

   The soluble fiber fraction contains almost exclusively pectin polysaccharides, whereas the insoluble fiber is mostly cellulose and hemicelluloses [5]. Soluble fiber may reduce blood cholesterol and sugar. Insoluble fiber can help promote bowel health and regularity. It also helps insulin sensitivity and prevents the risk for diabetes.

     Kiwis also contain potassium, an important electrolyte that helps to regulate heartbeat. As kiwis are rich in potassium they can help to reduce hypertension or high blood pressure. Green and gold kiwifruit are good sources of potassium, containing typically around 301–315 mg per 100 g. The sodium content of kiwifruit is only 3 mg per 100 g and can be described as naturally low in sodium. The sodium to potassium (Na+/K+) ratio of kiwifruit is consistent with recommendations. Kiwi fruits supply enough potassium for the body for proper functioning of heart and muscles.

   The fiber in kiwis aids in digestion also.Actinidin, an enzyme found in kiwifruit [2].This enzyme also help in digestion.

A hundred grams of the fruit contains only about 5 grams of glucose. It is a low glycaemic index food.It will not cause spike in your blood sugar levels instantly.

Kiwifruits contain a peptide called kissper that is anti-inflammatory in action [6]. In studies, this peptide was found to combat inflammation in the colonic tissues of your gut. Anti- inflammatory substances have great role in preventing cancers.

Kiwis are also great sources of lutein and zeaxanthin, two powerful antioxidants that boost eye health. Lutein and zeanthin can help protect your eyes from harmful high-energy light waves like ultraviolet rays in sunlight. They also help to improve dim light vision.

These antioxidants slow down age related changes to eyesight, it delays macular degeneration and occurrence of cataract. The bioavailability of these nutrients in kiwis (and a few other foods) is thought to be 100%.

    Clot formation or atherogenic tendencies is an important cause of strokes, heart attacks and enhancing age is a major risk factor .A study shows that kiwifruit extract contains potent antiplatelet components. This may help prevent strokes, heart attacks, and other associated skin conditions.

Vitamin K helps to promote  bone health in ageing populations.

Folates help the health of nervous system and prevent neural tube defects in foetus and hence consuming kiwi fruits help mother and child health to a great extent.

Kiwi fruits may be included in your diet in many ways. Fresh kiwi fruit juices are the best way to beat dehydration.  Kiwi Smoothie is an excellent energizing and rejuvenating drink and it may be taken in combination with multiple nutritious ingredients like milk, dry fruits, seeds, honey etc.as you love to drink it.

Kiwi smoothies are full of antioxidants with multiple health benefits.

Medically reviewed by Dr.Sanjana V.b BHMS DBRM,CDN 

References

1.    https://pubmed.ncbi.nlm.nih.gov/19508394/

2.    https://pubmed.ncbi.nlm.nih.gov/23394982/

3.    https://www.sciencedirect.com/science/article/abs/pii/S0308814608014428

4.    https://scholar.google.com/scholar_lookup?journal=Food+Chem&title=%CE%B4-Tocomonoenol:+a+new+vitamin+E+from+kiwi+(Actinidia+chinensis)+fruits&author=A+Fiorentino&author=C+Mastellone&author=B+D%E2%80%99Abrosca&author=S+Pacifico&author=M+Scognamiglio&volume=115&issue=1&publication_year=2009&pages=187-192&doi=10.1016/j.foodchem.2008.11.094&  

5.    https://pubmed.ncbi.nlm.nih.gov/22980789/

6.    https://pubmed.ncbi.nlm.nih.gov/24168016/

7.    https://www.webmd.com/eye-health/lutein-zeaxanthin-vision