Boost immunity, vision, and mood with this must-try superfruit
Photo: Which fruit is super useful for health (soncesad.com)
On store shelves, small green mini-fruits, which grow in Ukraine, are appearing more frequently. Unlike regular kiwifruit, these have a smooth, edible skin and are rich in vitamin C, containing more than lemons or even peppers. This fruit is called actinidia.
Strona Zdrowia explains why this fruit is super beneficial.
What you need to know about actinidia
Actinidia usually ripens closer to autumn. These fruits boost your immune system, support digestion, heart function, and fertility, and help lower blood sugar and cholesterol levels.
Mini-kiwi fruits look similar to gooseberries or white grapes on the outside, and when cut open, they resemble small kiwis. They are small with a smooth, edible skin, distinguishing them from regular kiwis. They also have a sweeter taste and more pronounced aroma than their larger "relative."
Actinidia - very useful (Screenshot)
Mini-kiwi is rich in vitamin C, with more of it than lemons or even peppers. In 100 grams of the fruit, there are 52.5 mg of vitamin C, which covers about 70% of an adult’s daily requirement. This fruit is low in calories, with approximately 77 kcal per 100 grams.
The fruit is also a source of potassium, more than bananas (163-382 mg/100 g), calcium (51-120 mg), vitamin E (4.6-5.28 mg), and B vitamins, as well as organic acids, polyphenols, and anthocyanins.
Why is actinidia beneficial?
This excellent fruit is high in vitamin C, antioxidants, lutein, and myo-inositol.
Vitamin C is a powerful antioxidant that neutralizes free radicals and reduces oxidative stress. It supports immunity, speeds up recovery from infections, aids the cardiovascular system, and strengthens bones and joints.
The fruit also contains myo-inositol (up to 982 mg/100 g), often referred to as vitamin B8, though it is not a vitamin as it can be synthesized by the body.
Myo-inositol regulates blood sugar levels and increases cell sensitivity to insulin, thereby reducing the risk of diabetes, obesity, and cancer. This component also supports proper nerve function and has antidepressant effects, improving mood.
Myo-inositol and vitamin E, known as the "vitamin of youth," also positively impact fertility and regulate the menstrual cycle.
Additionally, this fruit lowers blood cholesterol levels, which benefits the cardiovascular system. It contains a significant amount of lutein, a carotenoid with antioxidant properties.
Lutein supports vision, prevents macular degeneration, and protects against cataracts. Eating mini-kiwi is recommended during computer work and for older adults whose vision may deteriorate with age.
The fruit also has high fiber content and contains actinidin, a proteolytic enzyme that aids in protein digestion in the digestive tract.
As a result, mini-kiwi supports digestion, promotes healthy gut flora, enhances immune function, improves bowel movements, and prevents constipation.
Fiber provides a greater feeling of fullness, which helps prevent snacking between meals, regulates metabolism, and supports weight loss.
Scientists have identified a food that can prevent depression if consumed three times a day.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
