Known as a “superfood” and “nutrient-rich” fruit, the kiwifruit (or egg fruit) seems to be overlooked in the Vietnamese fruit market.
The kiwifruit, also known as egg fruit, is widely cultivated in Vietnam. This fruit has a somewhat elongated round shape, turning a deep yellow when ripe. Inside, its flesh resembles the color of an egg yolk, with dark brown seeds, and offers a sweet, fragrant, and creamy flavor. The name “egg fruit” accurately describes the characteristics of this fruit.
Scientific research indicates that every 100g of fresh kiwifruit provides 13% of the daily requirement for vitamin B3, along with other nutrients such as vitamin A, vitamin C, fiber, and calcium. Not only is it delicious, but this fruit is also a superfood that brings numerous health benefits.
1. Lowers Blood Sugar Levels
Modern studies show that kiwifruit has a positive effect on controlling and stabilizing blood sugar levels. Despite its natural sweetness, egg fruit has a low glycemic index, containing only 2g of natural fruit sugar per 11g of carbohydrates, which can help maintain stable blood sugar levels. Furthermore, the sweetness of this fruit is gluten-free, satisfying sugar cravings without harming the body.
Consuming egg fruit daily will help reduce the risk of diabetes.
According to research at the Catholic University of São Paulo in Brazil, the aqueous extract from this fruit possesses the highest alpha-glucosidase inhibitory activity, aiding in blood sugar stabilization. The complex carbohydrates and fibers found in kiwifruit can also reduce the body’s absorption of simple sugars, potentially preventing sudden spikes in blood sugar levels.
Thus, consuming kiwifruit daily can help lower the risk of diabetes and related complications.
2. Promotes Blood Circulation and Prevents Cardiovascular Diseases
In addition to lowering blood sugar, kiwifruit increases red blood cell counts, stimulates nervous system activity, combats depression, and reduces cholesterol and triglycerides in the blood. This helps prevent cardiovascular diseases and obesity, reduces the risk of heart attacks, enhances immune efficacy, and boosts energy levels. The polyphenols contained in this fruit also help protect against high blood pressure and cardiovascular diseases. Kiwifruit is particularly rich in iron, making it ideal for women during menstruation.
3. Cancer Prevention
Kiwifruit is high in antioxidants such as polyphenols and carotenoids, which have anti-inflammatory and anticancer properties, as well as improve cardiovascular health. Therefore, incorporating this fruit daily not only strengthens the cardiovascular system but also effectively helps in cancer prevention.
4. Aids Digestion
Kiwifruit contains both soluble and insoluble fiber. These fibers help prevent constipation by allowing food to move smoothly through the intestines. They also nourish beneficial gut bacteria, producing short-chain fatty acids (SCFAs) that keep intestinal cells healthy. As a result, it helps alleviate symptoms of digestive disorders, including irritable bowel syndrome (IBS) and ulcerative colitis.
Regular consumption of kiwifruit will help you achieve healthier and more beautiful skin.
5. Beauty Benefits
Kiwifruit is rich in niacin, beta-carotene, iron, and numerous fibers, along with powerful antioxidants for the skin. A 2017 study found that consuming fruits and vegetables high in beta-carotene, such as kiwifruit, supports skin health from within, making the skin appear brighter and more even-toned. Therefore, regular consumption of kiwifruit will help you achieve healthier and more beautiful skin.
While it offers many health benefits, it is essential not to overconsume this fruit, as it may lead to diarrhea, bloating, and belching.
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