In addition to being a great and healthy snack, kiwi is a nutrient-dense fruit that is low in fat and only 42 calories. Eating two to three kiwis daily can protect against various eye diseases, including cataracts and macular degeneration, a type of vision loss. Its mineral content is also beneficial for your nervous and cardiovascular systems. It goes well with other fruits in fruit salads and desserts, and can even be added to salsa or cereal for extra nutrition. Here we will see the amazing benefits of kiwi fruit for the eyes.
Kiwi, commonly known as kiwi fruit, is a variety of fruit endemic to the mountains and hills of Southwest China. Now it grows in many other countries, including New Zealand, which is one of the leading producers of this beloved fruit. Kiwi is grown in several other countries, including the United States. Kiwis were first introduced to New Zealand in 1904 by teacher Isabel Fraser, who traveled from China and returned home with kiwi seeds. Kiwis were formerly known as Chinese geese by New Zealand fruit exporters until they were given the name ‘kiwi’ after the flightless kiwi bird that is endemic to the country. Kiwi is classified as a botanical fruit.
The most popular kiwi varieties are Actinidia deliciosa and Actinidia chinensis. Named after Hayward Wright, a young man who introduced kiwi to New Zealand in the 1920s, the green kiwi fruit, Hayward kiwi, is the most common variety of A. deliciosa kiwi. Hayward Kiwi is about the size and shape of a large chicken egg. The skin is fuzzy brown, the flesh is green and the seeds are small black. Kiwi is also available with yellow or golden flesh (A. chinensis).
The difference between green and yellow kiwis is that green kiwis have chlorophyll while yellow kiwis do not. It should be noted that kiwifruit and kiwi fruit are not the same species. Although they are members of the same Actinidia plant family, kiwiberries are small and have a sweet skin like grapes. Kiwi is bigger and has thick, fuzzy skin than other fruits. Most kiwi fruit should be peeled before eating. However, since the skin of the golden or yellow kiwi variety is softer than the green kiwi skin, some people prefer to eat it.
Kiwis are high in vitamin C, with a 3.5 ounce (100 gram) serving of kiwi providing more than 80% of the recommended amount of vitamin C. It also helps with immunological function and is needed by the body to produce collagen and neurotransmitters. Kiwi contains potassium, copper, vitamin K, folate, and vitamin E, a nutrient with soluble antioxidant properties and plays an important role in immunological health. Kiwi is a rich source of fiber and low in calories, protein and fat.
Lutein and Zeaxanthin
About 2 million people in the United States suffer from vision loss due to macular degeneration, according to Sherri Nordstrom Stastny, Ph.D., and Julie Garden-Robinson, Ph.D., PhD, North Dakota State University. , a degeneration of the retina often associated with aging. Lutein and zeaxanthin, carotenoids related to beta-carotene, form the macula, the central part of the retina. These phytochemicals are used by your body to make vitamin A. One cup of kiwi fruit contains 220 micrograms of lutein and zeaxanthin, which can help repair your macula and prevent this condition.
copper
According to the Linus Pauling Institute, copper, which is found in small amounts in many foods, is an important mineral for the healthy functioning of the nervous system. Compared to other fruits, a cup of kiwi provides about 20% of your daily intake of copper, making it a rich source of this mineral. Your eyes, where the nerves convert images into electrical impulses for your brain to understand, improve by keeping the nervous system healthy.
Vitamin C
Antioxidants help prevent eye diseases. One cup of sliced kiwi contains 167 milligrams of vitamin C, twice the amount found in oranges. Vitamin C and other antioxidants help repair damaged cells and create new ones, so experts at the National Eye Institute believe that a high intake of vitamin C can prevent cataracts in the elderly. The Institute is currently conducting research on the effects of vitamin C on eye health.
Healthy fats help absorb vitamins
Carotenoids such as lutein and zeaxanthin are fat soluble. Although slightly fattier than other fruits due to the seeds and seed oil, kiwi is very low in fat. North Dakota State University recommends eating small amounts of foods containing omega-3 fats, such as kiwi and walnuts, some fish or flaxseed, to help your body absorb them.
