The 19p fruit that can reduce bloating, help with sleep and benefit the heart
AN apple a day? It's time to try something more exotic.When it comes to Brits' favourite fruits, strawberries, apples and bananas usually top the list. 4Kiwis are a great option for dealing with bloating or sluggish digestionCredit: GettyAlongside their bright colours, juicy texture and sweet taste, their high nutritional values offer a host of health benefits.But out of all the fruits, there's one often overlooked because of its unassuming, brown, fuzzy exterior, which doesn't immediately signal the nutritional value and delicious flavour it offers. “Kiwi is one of the most underrated fruits when it comes to nutritional value," according to Nicolle Cucco, nutrition expert at Muscle Booster.She explained: "Not only is it rich in vitamin C, fibre, and antioxidants, but it also contains a unique enzyme called actinidin, which plays a key role in aiding digestion.Read more on fruits"It's a small fruit, but it delivers big benefits. "Most people don't realise just how powerful it can be for overall health."The humble kiwi is starting to get the recognition it deserves, with nutritionists and health professionals on TikTok sharing why the fruit could change up your health game. And they also won't break the bank, with six kiwis from Tesco or Sainsbury's costing just £1.19 - 19p per fruit.Nicolle listed the top six reasons to make kiwi a daily habit - and why your body will thank you for it. 1. Improved digestion Kiwi contains a natural enzyme called actinidin that helps break down protein and improve digestion - especially when eaten with the skin, says Nicolle. 4Kiwis are over overlooked because of their unassuming brown, fuzzy exteriorCredit: GettyDon't knock it before you try it! The skin may look furry and tough, but it's pretty easy to chew.Nicolle added: "It's a fantastic option for anyone dealing with bloating or sluggish digestion."2. Better sleep 4Studies have shown eating a kiwi an hour before bed can lead to falling asleep fasterCredit: GettySwap the late night snacks of crisps and chocolate for a kiwi - add it to a spoonfull of Greek yoghurt for a low calorie dessert.Nicolle said: “Kiwi is one of the few fruits that naturally contains serotonin, which plays a key role in regulating sleep. "Some studies even show that eating kiwi an hour before bed can lead to falling asleep faster and enjoying deeper rest."3. Glowing skin We are typically told to eat berries for glowing skin. But Nicolle said: “Thanks to its high vitamin C content, kiwi helps boost collagen production, which is essential for maintaining firm, youthful skin."The antioxidants also help fight free radicals that can age your skin prematurely."4. Stronger immunity Always fighting a cold? It's not just oranges that offer a vitamin C hit to help support the immune system.Nicolle said: "Just one kiwi can give you more than 100 per cent of your recommended daily intake of vitamin C."That makes it a powerful ally for your immune system, helping your body fight off colds and infections more effectively."5. Heart health 4Kiwis are high in potassium and fibre, which can help regulate blood pressure and cholesterol levelsCredit: GettyHeart health is something we don't often think about day-to-day, but with heart disease being the second leading cause of death in the UK, it should be a priority. Nicolle explained: “Kiwis are rich in potassium and fibre, both of which support cardiovascular health. "Potassium helps regulate blood pressure, while fibre helps lower cholesterol levels - a double win for your heart."6. Weight management Add kiwis into your weekly shopping trolley if you're looking to shift some pounds. Nicolle said: "Because they’re low in calories and high in fibre, kiwis help keep you full and satisfied for longer"That makes them a smart snack if you’re trying to manage your weight or curb cravings throughout the day."To reap the most benefits...The biggest health hack when it comes to kiwis is to eat the whole fruit - including the skin. Nicolle advised: "Most people instinctively peel their kiwi, but what they don’t realise is that the fuzzy skin is actually packed with additional fibre, antioxidants, and nutrients. "If you can get past the texture - which, for some, is similar to a peach - eating the whole fruit, skin and all, is one of the best ways to maximise its health benefits. "You’re essentially doubling down on the goodness in every bite.”And for anyone looking to incorporate kiwi into their fitness routine, its quick-digesting natural sugars provide an energy boost pre-workout, while the vitamin C and anti-inflammatory properties support recovery afterwards. Read More on The SunNicolle added: " It’s also hydrating and rich in antioxidants, which can help reduce muscle soreness and oxidative stress caused by intense exercise. "Whether you’re just starting out or training regularly, kiwi delivers nutrients your body can put to work fast.”Five other fruits that can help with bloating Bananas Rich in potassium, bananas help regulate sodium levels in the body, which can reduce water retention and thus, bloating. They also contain inulin, a type of fibre that supports gut bacteria, contributing to better digestion. Berries Berries like strawberries, blueberries, and blackberries are excellent sources of fibre, which helps regulate bowel movements and reduce constipation-related bloating. Avocados Avocados are rich in healthy fats, fibre, and potassium, which can help regulate fluid levels and improve gut health, reducing bloating. Pineapple Pineapple contains bromelain, an enzyme that helps break down proteins in the digestive system, aiding digestion and reducing bloating.Oranges Provide fibre and water, which can help prevent water retention and promote regular bowel movements.
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