Adding kiwi to your daily menu brings health benefits

Kiwi fruit contains significant amounts of calcium and magnesium which are good for blood pressure so you can eat it every day.

Kiwi fruit is a food or snack that helps prevent diseases. (Source: Pixabay)

Getting enough magnesium and calcium each day through food is not difficult. Some foods contain both minerals, giving you a “two-for-one” nutritional benefit. One such food is the kiwi fruit, which has green or yellow flesh and small edible seeds.

Each palm-sized kiwi contains about 26mg of calcium and 12mg of magnesium, along with 145mg of heart-healthy potassium and 2.25g of fiber. In addition, kiwi also provides 56mg of vitamin C - a significant amount and only contains about 48 calories.

Thanks to its rich nutritional composition, kiwi can improve the cardiovascular system and reduce the risk of heart attack or stroke.

Great impact on the cardiovascular system

A study published in the journal Blood Pressure followed people with slightly elevated blood pressure readings, dividing them into two groups: One group ate three kiwis a day for eight weeks, while the other group ate one apple a day.

Results showed that the group that ate kiwi had an average reduction in systolic blood pressure of 3.6 mmHg and diastolic blood pressure of 1.9 mmHg.

In another study published in the journal Nutrients , researchers asked participants to eat two kiwis for breakfast every day for seven weeks. At the end of the study, the kiwi group had an average 2.7 mmHg lower systolic blood pressure than the control group.

Several nutrients in kiwis may be responsible for this effect. For example, plant fiber has been shown to help lower high blood pressure by relaxing blood vessels, improving gut health, and supporting insulin action.

Potassium is also a mineral that helps reduce blood pressure because it helps remove excess sodium from the body - a factor that causes high blood pressure if too much accumulates.

Other effects

A review published in Cureus suggests that magnesium deficiency may be linked to cardiovascular problems and that magnesium supplementation may be a potential treatment for heart disease.

In a podcast, American nutritionist Julia Zumpano said that calcium deficiency is also a risk factor for high blood pressure. In fact, high blood pressure is a manifestation of calcium deficiency, according to cardiologist Martha Gulati.

Even if you're not concerned about blood pressure, adding kiwi to your daily diet can still be beneficial, especially if you want to boost your immune system.

It is a disease-fighting food or snack that contains antioxidants, including vitamin C.

“Eating antioxidant-rich foods like kiwis can help reduce the risk of diseases, including cancer and heart disease,” explains nutritionist Gillian Cuthbertson.

Source: https://baoquocte.vn/bo-sung-kiwi-vao-thuc-don-hang-ngay-mang-lai-loi-ich-suc-khoe-333414.html