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20 Weeks Pregnant with Twins or Multiples
You made it! You are now officially at the 50% mark of carrying your babies. With a 20-week twin foetus present in your womb all safe and sound, the happiness and excitement would be infectious to everyone. Most women tend to be at their best behaviour and feel ecstatic around this time, while an unlucky few might still be battling the bouts of nausea. The good news is that all of it will pretty much come to an end because more important things are on their way. And these are not merely related to your own body, but also for the babies who will see some of the most significant changes in their own body in the coming months.
The Growth of the Babies At 20 Weeks
The 20th week of pregnancy holds immense importance for babies for their development, as well as for doctors since it provides a massive load of information about your kids, helping them make the right medical decisions.
One of the largest internal developments that your children have is the development of the ability to know how one flavour is different from the other. They might not be able to identify or pin it down to a specific one conclusively, but they can taste the difference. Around this week, babies start consuming the amniotic fluid, through which they get their nutrition. This fluid tends to change its taste based on what you’ve had in your meals. Most of the times the taste borders on sweet and resembles the same flavour as that of your breastmilk. Combined with the reflexive tendency to suck on their thumbs when they drink the fluid, this is the first nudging of the evolutionary process to learn to breastfeed.
The triplets or twins residing inside your womb are now beginning to form their own biological gender identities. Male babies will have developed a small penis while their scrotal sacs will start descending to form the testicles. This process is pretty gradual since the scrotum needs to finish growing entirely for the testes to descend in them. Similarly, female babies will have developed their ovaries inside, with more than 5 million eggs already formed inside it, which tends to reduce by the time they emerge out into the real world. Similarly, her uterus also approaches completion while her vaginal canal initiates its growth in this week, creating a miraculous companionship inside you.
What is The Size of the Babies
Most babies tend to grow by around an extra centimetre from the last week, coming to about 15 to 16 centimetres, when measured from their head to their butt. Their weight also increases by approximately 40-60 grams, which might be less for multiples. In any case, your little ones would now be as large as a small banana in this week.
Common Bodily Changes
The completion of nearly half the pregnancy journey begins to put the body in a good sense of calm and stability. That being said, certain typical signs can affect the body’s behaviour much more intensely, than its physical appearance.
Whether you’ve been a fitness enthusiast or a woman who has had a fit body usually, the onset of the pregnancy and the growing belly would feel extremely weird around this time. In the usual state, the muscles that are present in the abdominal region, generally termed as abs, are arranged in a specific order, even if they may or may not be visible under your tummy fat. But once the uterus starts pushing your belly outside and attempts to make space for itself in the abdominal region, the muscles also need to move around and rearrange themselves to suit the changed structure. Women who have been used to seeing their muscles might be in for a weird vision when they lie down and see their stomach. This rearrangement is never painful, but very few women usually speak about lower back pain as a result of it.
The uterus expansion does not merely shift the organs in the abdominal region. It also begins to affect the ones present in the upper areas of your torso. All of this shifting starts affecting your diaphragm as well as your lungs. This might not make itself felt physical, but its effect would be pretty evident once you exert yourself or partake in an activity that increases your heart rate. Most women tend to mention about times when they find themselves taking short breaths or failing to take a large deep breath the way they could take before. Thankfully, this does not cause any problem to the pregnant mother, but care does need to be taken to make sure you don’t push yourself harder as a result of it.
While most changes might make you feel like the 20th week of pregnancy would be revolving around coming to terms with some more bodily changes that are discomforting to you, one of the welcomed effects is a high-level of energy that revitalises your very core. With nausea levels falling and the excitement of holding your babies taking over you, this mid-pregnancy period would be one of the highly treasured ones in your life.
Symptoms Of Twin Pregnancy At 20 Weeks
None of the signs that you might witness when pregnant with triplets or multiple babies is anything out of the ordinary from what you might have seen in the previous weeks. Most of them are just repeated irritations or only remnants of the past.
Water retention, boosted circulation, pooling of blood, and the ever-expanding uterus will all result in swellings and cramps in numerous areas of the body. The typical ones are your feet and legs, along with your face in certain areas. As long as the swelling doesn’t seem out of the ordinary, it all seems to be safe. Similarly, any stress on the abdomen or the back will result in an ache, which can usually seem to go away once appropriately massaged.
The stomach and intestines work in tandem to properly digest your food and help synthesise its nutrition. Their functioning depends heavily on their proper location within the body, and the levels of various hormones that regulate their activities. In pregnancy, the hormone levels are all over the place. Therefore, indigestion, passing farts, and constipation will be ever-present for quite some time.
Another sign of worry for women might be the discharge that continues to occur from the vagina. While it might look weird, it is normal. On the contrary, it is a strong sign that your body is functioning appropriately. Any foul smell or an odd colour of the discharge could spell the presence of an infection.
Twin Pregnancy - Belly At 20 Weeks
Once you have reached the 20th week of your pregnancy, most doctors would start measuring how large your belly is, and then continue doing so. This becomes another parameter to track the progress of your pregnancy. The measurements are usually taken from the front of the belly starting from the navel, around to your pubic bone.
The uterus sinks further below in the abdominal region, with the belly continuing to grow steadily, with an increased curvature. In the presence of triplets or multiples, the pressure can get too taxing for you, which can be reduced by using a maternity belt for support.
Twin Pregnancy at 20 Weeks - Ultrasound
The ultrasound that your doctor conducts around this period is one of the most crucial ones on all fronts.
If you have had regular checkups, you would be quick to notice the extended duration this ultrasound scan will take. This is because your doctor would observe your babies in-depth to understand if there are any anomalies or defects visible in their growth.
Similarly, you would be able to see your babies in more detail as well as listen to their strong heartbeats.
What To Eat
Balanced nutrition needs to continue through this week as well. This is also an excellent time to shift from a typical meal-eating routine to a one that is focused more on grazing through food throughout the day. Boiled and steamed food items remain at the top of the list, along with any nutritional supplements. Make sure your cravings don’t get in the way of a healthy diet.
Pregnancy Care Tips
Though things are changing, your pregnancy requires only the necessary tips to take care of itself effectively.
Dos
Start signing up for childbirth classes and discussing your birthing plans.
Focus heavily on maintaining high iron levels in your nutrition.
Dont's
Avoid indulging in stressful thinking regarding the future of your children.
Don’t forget to pair good food with a healthy exercise regimen at the right time.
What You Need To Shop For
The mid-point of your pregnancy is a great time to indulge in some useful shopping. You can purchase necessities such as:
Decorative items for the child’s crib or nursery
Thermal clothes and boots if the due date is in winter
Being pregnant with twins at 20 weeks should put you in a position of happiness and confidence. You have safely got your babies this far and there’s just the same amount of time to go ahead. In no time, you will have the babies in your arms and your heart will be filled with joy about being a mother.
Previous Week: Twin Pregnancy Week 19
Next Week: Twin Pregnancy Week 21 Read more
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How to Wear Heels during Pregnancy
One common caution that pregnant women receive is to give up on wearing heels during pregnancy. But is it really necessary to avoid heels completely? Read on to find out.
Women love their heels. Many women find it difficult to keep their favourite heels sitting in the corner throughout their pregnancy as they are generally advised to avoid them during pregnancy. Most doctors also opine that heels and pregnancy don’t go hand in hand and advise women to shun them during pregnancy due to the risks associated with wearing heels.
Risks of Wearing Heels during Pregnancy
Here are some of the risks that come with wearing high heels during pregnancy:
Cramps in your calf: Wearing heels will contract the muscles on your calf and put a strain on these muscles. This can give rise to cramps in your calves which may get worse during pregnancy.
Back pain: Heels are meant to alter your posture and give you a rounder and more defined back. This happens because high heels cause the pelvic muscles to bend forward. As you will have gained a lot of weight especially due to your growing belly, this change in posture will put a lot of stress on your back and cause pain. Pregnancy also loosens the ligaments of the legs and the lower back. Since heels put a lot of pressure on the back and the pelvis region, these ligaments will not be able to support them, which will lead to a lot of pain in the back.
Loss of balance: Pregnancy weight, in addition to the hormonal changes in the body, will weaken your ankles, which will lower your ability to balance your body. Wearing high heels can further affect your balance and make you more susceptible to tripping and falling over. This can cause unnecessary injuries to you and even to your developing baby.
Stretched muscles: Just like the ligaments and the muscles on your back and the abdomen, you will also find that ligaments in your calf and ankles have loosened due to the hormones. This can further stretch the muscles and the feet. This means that the same shoes that have been fitting you perfectly will become very tight and uncomfortable to wear during pregnancy. Wearing these heels during pregnancy can cause intense pain.
Swollen feet: Due to excess water retention in the body you will find that your feet, ankles and even your legs swell up quite a bit. This can make walking or standing for a long time difficult. Wearing high heels during this time can only aggravate your pain as it will cause more fluids to accumulate in your feet.
Safety Tips for Pregnant Women
Despite the risks, if you still want to wear high heels during pregnancy, you might want to keep the following tips in mind:
Wearing heels in the first trimester is acceptable. Avoid wearing them beyond your first trimester as it could affect your health and your baby’s health. This is because your body goes through hormonal changes and the muscles in the feet begin to stretch. Even in the first trimester, wear only shorter heels that allow you to walk comfortably.
Skip wearing stilettos or any shoes with thin and pointy heels. These heels will not be able to give you any support and with affect your balance, more so during pregnancy. Instead, you can opt for block heels that provide better support and balance to your body. Since you will put on some weight during pregnancy, your centre of gravity shifts and walking in wedges during this time will affect your walking. It can even make your joints unstable and put a strain on your muscles.
Invest in good shoes. Cheaper shoes are not sturdy and the heels may snap at any moment, especially if there is too much weight on them. Hence, you can invest in a good pair of durable heels if you want to wear heels during pregnancy.
Don’t wear the heels for too long. Take breaks and try to sit as much as possible. Standing for long hours on heels may also cause you discomfort. You can consider carrying a pair of comfortable flats to change into if you feel any pain.
Buy shoes that fit comfortably and don’t grip your feet too tightly to avoid pain.
Don’t wear heels every day. Flats are a much better choice for everyday use.
In case you feel any discomfort while wearing heels, try out some stretching exercises for your calf muscles. You can also gently massage your feet to relieve pain.
Do not wear heels for longer than two hours at a stretch.
While there is no medical condition that prevents pregnant women from wearing heels, it is still not recommended due to the discomfort and the pain it is sure to cause. You will undoubtedly go through a lot of changes during pregnancy and your body will be carrying extra weight which is already putting a strain on your feet and the muscles in your ankles and knees. Wearing heels will only worsen all of this, and is exactly why doctors recommend pregnant women to wear comfortable shoes throughout their pregnancy. Also, a pair of fashionable heels might not be worth risking your health as well as your baby’s well-being.
Also Read: Tips for Choosing Comfortable Footwear Read more
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Martial Arts for Children
Young kids are usually bursting with energy. A great way to productively channelise this packed energy is to enrol them in martial arts training. Some parents fear that martial arts may encourage aggression and violence in kids. But this concern is baseless and has no logic.
Martial arts like Kung Fu, Aikido, Taekwondo are not only fun activities for young boys and girls, but they may also help promote physical fitness and mental strength in children. In fact, children who have attention-deficit hyperactivity disorder (ADHD) have reported considerable benefits by joining these training classes.
The lessons of respect, discipline, and concentration that a kid learns from these classes ultimately may groom and shape his personality. These lessons may also carry over to school life, helping him to perform better academically and achieve success.
What are Martial Arts?
Martial arts are a traditional system of combat practices which aim at training the body, mind, and spirit to function in sync. To simply put it they can be perceived as fighting arts. Martial arts endeavour to strike a harmony between the mind and body along with teaching effective methods of self-defence.
Martial arts for children promote the all-round development of a kid by developing the mental abilities, spiritual strength of the child along with his physical capabilities.
At what Age can a Child Start Martial Arts Classes?
According to experts, six years is an appropriate age for teaching martial arts. By that age, a kid should have ideally developed enough muscle strength and control to apply the various techniques of martial arts like punches, kicks and so on.
Nonetheless, there are certain schools that offer martial arts training for even younger kids. But then the emphasis may be more on entertainment than organized training. Hence, their programs are generally game based. Some institutes also run classes for preschool kids. The focus is more on developing skills like hand-eye coordination and improving the attention span.
Does Learning Martial Arts Promote Violence?
Some parents may be hesitant to enrol their kids for martial arts classes because of the fear that it can make their kids violent and hostile. But experts say this is a misconception. On the contrary, martial arts may help in making a child more self- disciplined, respectful and social. The child learns to exercise self-control while effectively defending himself with the self-defence techniques of martial arts.
Significance of the Belt in Martial Arts
The progress in martial arts classes is assessed and awarded by the belt system. A kid is required to clear many skill levels and is awarded a coloured belt after he completes a level. Thus, a trainee begins with a white belt and after completing different ability levels finally attains the black belt. A kid is evaluated for the next new level usually after every three months.
Benefits of Martial Arts Training for Kids
The numerous benefits of martial arts training for kids are listed below:
Develops Self-Discipline: A kid in a martial arts training class carries out the various actions of martial arts at the command of his master. They learn to follow orders. It helps in disciplining the body as well as the mind.
Enhances Physical Fitness: The training sessions require the kids to do several warm-up exercises like stretches, jumping jacks, push-ups and so on. After the initial warm-up session, the kid's practices many martial arts routines which may involve punches, kicks, strikes, and blocks. This not only toughens the muscles and tones the body but also improves the agility and flexibility of the child.
Teaches Self-Defense Techniques: Martial arts are basically combated techniques and teach the kids various self-defence methods. The skills may differ with a different style of martial arts. But they all largely aim at training a kid to protect and defend himself in the face of unexpected danger.
Learns Respect: A typical martial arts class begins and ends with the kids bowing to their master. This way they learn humility. They are taught to show regard for everyone, conduct themselves in a dignified manner and treat other students equally and respectfully.
Boosts Confidence: Kids training in martial arts gains in self-confidence. They are surer of themselves because of the knowledge that they are capable of handling any situation. The system of awarding a belt on completion of a skill level keeps the kids motivated and ensures that they diligently work hard to achieve their set goals.
Promotes Team Spirit: The kids enrolled in a martial arts class learn to function and work together with their corresponding students in the class. There may be conflicts, a difference of opinions. They learn to resolve these and instead help each other to learn and practice together.
Cultivates Social Skills: The kids learn to interact with their fellow students. They acquire team spirit as they train together. The class is a great place to meet and mingle with other kids from different backgrounds.
Improves Posture and Balance: While performing the different techniques of martial arts, kids need to maintain proper balance and a correct posture. Only then will they be able to execute the various movements correctly. Any slip in this regard can result in injuries, cramps or accidents.
Increases Concentration: Mental benefits of martial arts are many. Martial arts teach kids to discipline their minds and focus on their body movements as well as that of their target’s. Each movement involves concentration, strength, and self-control. They need to pay attention to their master’s instructions and follow the commands carefully.
Improves Coordination: Martial arts training improves the hand to eye coordination as it strikes a synchronization between the body and mind.
Tackle Bullies: Many institutions offering martial arts training also teach their students how to deal with bullies. The kids learn to handle and effectively tackle bullies in anti-bully workshops.
Better Blood Circulation and Breathing: The various warm-up exercise and the strenuous physical activity helps improve the blood circulation and the respiratory health of the kids.
Different Forms of Martial Arts Training for Kids
There are different forms of martial arts training for kids but some of the best ones are:
Karate: It is a form of martial arts that originated in China. The word Karate means ‘empty or open hand’. A kid learns striking, punching, kicking and blocking with arms and legs.
Judo: Judo is a traditional martial arts form of Japan. It is structured as a competitive sport and involves throwing of your partner by utilizing the techniques of balance and leverage.
Taekwondo: It originated in Korea and it means ‘the art of striking or blocking with fist or foot’. It emphasizes on self-defence techniques and improving focus by breathing techniques and meditation.
Aikido: Aikido is a Japanese noncompetitive form of martial arts. It teaches to avoid conflict and unnecessary use of force.
Kung Fu: Kung Fu is a popular Chinese martial arts form. It is a more rigorous and demanding form of karate.
Jiu-Jitsu: Jiu-Jitsu originated in Japan. It uses the methods of close combat and utilizes the strength and the weight of the opponent against himself.
Tang Soo Do: This martial arts form originated in Korea and is quite similar to Karate and Taekwondo.
Tai Chi: Tai Chi is a Chinese martial art and is popular for its defence techniques and health benefits.
Martial arts training may help in facilitating the mental, spiritual and physical development of a child. It is sensible to select an institute that follows the inherent principles of martial arts training in its original form than those that try to dilute or alter them. Therefore, it may not be wise to send your child for a class that blends Kung Fu with kickboxing. Read more
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Everything You Should Know About Teething
Between the age of six months to two and a half years, milk teeth start coming in for children. This stage is very crucial for infants and very challenging for parents, especially new parents. I too faced this challenging period when my kids were growing up, but being a dentist, I knew various tips and tricks that made it easier for my daughters and myself to get through this phase.
Symptoms of Teething
There are some common signs of teething that you may confuse with viral fever, diarrhoea or another medical problem. Initially, teething goes unnoticed by many parents.
Irritation due to pain and itching in gums. The child wants to continuously put something chewable in his mouth to soothe himself.
Trouble sleeping
Refusing to eat
Mild fever, which is mistaken with seasonal change fever by many.
Diarrhoea
Cough and cold. This happens because kids try putting any foreign object in their mouth, which can cause an infection. The cough can also be caused by saliva.
Remedies to Ease Pain
Give the child a pealed and washed vegetable like a carrot or fruit like an apple. It is nutritional and hard to chew, which soothes discomfort and pain.
Keep the child hydrated.
Apply glycerine on the gums and massage it. Glycerine is sweet in taste and your child won't mind.
If kids are bottle fed, use serrated nipples on the bottle.
A gum paint by the name of Zytee is available at medical stores. They are specially designed for teething. It has a low concentration of lignocaine gel, which numbs the gums and reduces pain and irritation.
Teething is a phase that every child goes through, and it'll be over as soon as you know it. In the meantime, these tips will reduce discomfort and make both you and your child's life much easier.
Disclaimer: The views, opinions and positions (including content in any form) expressed within this post are those of the author alone. The accuracy, completeness and validity of any statements made within this article are not guaranteed. We accept no liability for any errors, omissions or representations. The responsibility for intellectual property rights of this content rests with the author and any liability with regards to infringement of intellectual property rights remains with him/her.
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All You Need to Know About Breastfeeding Your Child
Hi mommies! Are you worried about breastfeeding your newborn? How and when to do it? How frequently to breastfeed? What positions to be taken care of while feeding your baby? Several such questions keep popping up in the minds of new mothers. You have your bundle of joy in your hand, and then you think whether you are doing everything right for them. You worry if your baby is fed well or if it is starving. In this article, I will discuss all the questions that pop up in the minds of new mothers regarding breastfeeding.
What is breastfeeding?
It is a process of feeding milk to a child from breast post-childbirth/delivery.
When do I need to start breastfeeding?
It is recommended to start immediately after delivery. However, some mothers get their milk from lactation glands from day 2 of childbirth. Also, there are cases when some may find it difficult to produce milk even after two days.
Why is it important to breastfeed your child?
Breast milk is the main food for your baby. Apart from providing all required nutrition, it helps the child fight infections, sickness, and obesity. It also helps build and strengthen your child’s immunity.
How frequently should I be breastfeeding?
Breastfeeding can be done after every 2 hours until the sixth month of the baby.
Should I be breastfeeding at night?
Yes, children need to be fed at night too.
How do I hold the baby for breastfeeding?
The mother needs to sit erect with the baby over her tummy. The baby needs to be aligned straight on her arms with the head held in the mother’s palm. There should be skin-to-skin contact while breastfeeding. The baby’s neck must be tilted a little upward to ensure that airways are not blocked during breastfeeding.
Do I need to feed the baby on both sides at the same time?
No. At once, only one side of your breasts is recommended to be used for feeding. The child can be fed from the other breast the next time.
How do I know if my baby is sucking properly?
Latching is very important in breastfeeding. The baby needs to latch to the breast well. The maximum part of the areola needs to be inside the child’s mouth while breastfeeding. The areola is the black part that surrounds the nipple. The areola supplies the breast milk, and the nipple is used as the outlet for the milk. Observe the baby’s cheeks while feeding; puffiness on cheeks must be noticed while the baby sucks the milk.
How long do I need to breastfeed at a time?
It is best not to breastfeed more than 30 minutes at a time. Sucking requires spending a lot of energy and should not be more than half an hour as it may exhaust the baby.
What if the baby is not able to suck properly?
Consult the doctor to check the oromotor functioning of the baby. Also, get your breasts evaluated before lactation. Oromotor stimulation may be required for some babies with weak oromotor musculature or who are preterm. The stimulation might also be necessary for babies with low birth weight or who had complications during delivery.
What if the baby has difficulty latching?
Examine the nipples of your breasts to check if they are flat or inverted. Nipple massage or the use of a nipple shield can help.
I hope all these answers to basic questions regarding breastfeeding will help you feed your child better.
Breastfeeding is the ultimate source of nutrition for your child and strengthens the bond between you and your baby. To be able to breastfeed is to be able to help your baby in growth and development. Breast milk is the purest and sweetest milk. Stay healthy, hydrated, and happy. And you mommies will definitely rule it.
Disclaimer: The views, opinions and positions (including content in any form) expressed within this post are those of the author alone. The accuracy, completeness and validity of any statements made within this article are not guaranteed. We accept no liability for any errors, omissions or representations. The responsibility for intellectual property rights of this content rests with the author and any liability with regards to infringement of intellectual property rights remains with him/her. Read more
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The Goodness of Kiwi for Your Overall Health
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The goodness of kiwi for your overall health is not given much attention than the awesomeness it harnesses. Kiwi is an exotic fruit that’s cultivated popularly in New Zealand these days. However, did you know that its origins trace back to China? Yes, its original name is yang tao which translates to Chinese Gooseberry. There’s a good story behind how kiwis went from China to New Zealand when missionaries visited, but that’s for another time! For now, here’s the key takeaway – it is used widely for its medicinal benefits, and despite how it looks on the outside, it’s jam-packed with nutrition beyond mere antioxidants. Read on to know more.
Nutritional Benefits of Kiwi
Kiwi is slowly and steadily garnering the attention of health enthusiasts and is loved by many. Here’s what you get in 100 grams of kiwi. You can calculate how much you want to eat based on how much nutrient intake you’re aiming for based on the table below.
Nutrient
Amount (per 100 grams)
Water
83.1 g
Calories
61
Carbs
14.7 g
Protein
1.14 g
Fat
0.52 g
Fibre
3 g
Vitamin C
92.7 mg
Calcium
34 mg
Iron
0.31 mg
Vitamin B6
0.063 mg
Magnesium
17 mg
Potassium
312 mg
Vitamin K
40.3 µg
Copper
0.13 mg
Vitamin E
1.46 mg
Manganese
0.098 mg
Source
Amazing Benefits and Uses of Kiwi
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What’s the first thing that comes to your mind when you think of kiwi? The New Zealand bird or the fruit? When it comes to fruit, there’s a lot to talk about. Here’s a list of the amazing kiwi fruit benefits and their uses. Just have a few every day, and you’ll be floored with how your health starts changing.
1. It’s Super High In Vitamin C
If you’ve been struggling to meet your RDA for Vitamin C and need one fruit, we’d say kiwi’s the best. It’s got 154% of the minimum RDA, which is almost twice as much as oranges and lemons. Vitamin C is one of the best nutritional advantages of kiwi fruit and helps get rid of free radicals from your body by scavenging for them, also packing anti-inflammatory benefits too. Plus, it strengthens your immune system, which is just what you need for detoxification and preventing you from catching various diseases.
2. Helps You Get A Restful Sleep
The research from Tepei University revealed that kiwi has sleep-inducing properties. Since it’s packed with antioxidants and raises your serotonin levels naturally, it helps you fall asleep much easier. Bye, bye, insomnia!
3. Picks Up Your Digestion
The actinidain enzyme found in kiwi is known to aid in digestion and boost gut health. Patients who have irritable bowel syndrome have good news, and that is – kiwi helps remedy that. Actinidain is also known to dissolve proteins in the body and help assimilate nutrients better.
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4. Good Source of Folate
Folate is a vital nutrient required during pregnancy. It helps to make sure that the foetus grows healthy and doesn’t develop any abnormalities in the womb.
This is one of the other kiwi fruit uses for health and is equally important for growing children as well.
5. It’s Loaded with Important Vitamins And Minerals
Kiwis are known to possess a variety of nutrients like Vitamins B6, A, and E, potassium, calcium, iron and magnesium. These nutrients play a role in reducing stress from the body, promoting proper blood circulation, and reducing the chances of osteoporosis by improving bone density through efficient calcium absorption.
Magnesium helps in keeping your nervous system and muscles relaxed and healthy, while the potassium content in kiwis is known to regulate your blood pressure levels, thus reducing your chances of getting heart attacks and stroke.
6. It Keeps Your Skin Flawless
Kiwis are alkaline by nature which means they neutralise the acidic effects in your body. They have antioxidants and two vital nutrients, vitamins C and E, which are required for healthy and glowing skin.
Also, if you’ve been trying to take care of your cardiovascular health, you’ll be glad to know that kiwis are a fantastic source of nutrients like carotenoids, polyphenols, and Omega-3 fatty acids – all of which are good for your heart.
7. Decreases Blood Clotting
Researchers from the University of Osio discovered that kiwis were known to reduce blood clotting factors in patients. Studies further indicated that patients with lowered incidences of blood clotting noted improvements in their cardiovascular health. Also, the fat content in the blood is reduced as a result.
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8. Protects Your Vision
Studies show that eating three kiwis a day can lower your risk of macular degeneration by upto 36%! The reason behind that is kiwi contains high levels of zeaxanthin and lutein, both of which are responsible for improving eye health. If you want to protect your vision, go for a rainbow of colours when it comes to making salads (think greens, reds, and purples like kiwi, leafy vegetables, berries, and plantains).
9. Helps With Weight Loss
Since kiwis are high in water content and calories and relatively low in fat, they’re the perfect fruit choice when it comes to weight loss. 61 calories in 100 grams? Can’t beat that. Substitute those avocados, high-fat meats, and coconuts for kiwi next time if you’re trying to lose weight. It really makes a difference. Dried kiwi benefits include the fact of how you can bump up your intake of nutrients when you add them to your salads and smoothies. So if you can’t eat the fruit or don’t have the time, go for freeze-dried kiwi powders. Also, freeze-dried powders retain their nutritional value and are just as fresh as farm-fresh fruit.
10. Boosts Your Iron and Calcium Absorption
If you’re prone to conditions like osteoporosis and anaemia, or your body is having difficulty absorbing iron from foods, it’s time you add some kiwi to your breakfast. By simply combining kiwis with bananas or with any iron-rich cereals, you prevent yourself from suffering from iron deficiencies. Researchers did a 16-week randomised controlled trial and proved this.
11. Beats Cancer
Kiwis know to beat cancer well since they provide cytotoxic effects against malignant tumour cells. This prevents cancer from evolving any further and halts it in its place. Chinese medicinal applications have used kiwi for many years for the treatment of various cancers like colon cancer, liver cancer, breast cancer, and even stomach cancer.
12. Changes Your Alkalinity Profile
When your body is more alkaline and produces less mucus, the chances for bad bacteria and harmful pathogens to thrivw decreases. This is key to optimal health and making sure you don’t face cancers or any lifestyle conditions in the future.
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13. Reduces Signs of Aging
You’ll be glad to know that besides being an exotic, tasty fruit, kiwi fruit uses for health includes the reduction in signs of ageing. This is because of its high levels of antioxidants, Vitamin C, and various nutrients, which play a great role in promoting collagen synthesis. The result is your skin stays protected from the harmful effects of sun damage, is hydrated, and gets a boost in its tone and elasticity too. Your metabolism improves too, which shows up in your energy levels.
14. Good for Diabetics
Here’s a surprise, kiwis are actually good for diabetics. How’s that possible? It’s because it’s high in dietary fibre. The fibre helps regulate blood sugar levels, and to add to that, got a low GI (glycemic index). Keep in mind that not all sugar is bad for you. It’s that added sugar and fruit juice concentrates which do the damage. If you eat the fruit in its natural form (with the fibre intact), as in the case of kiwis, you’ll be doing your body a whole world of good.
15. Makes Your Kidneys Work Better
Amongst the top kiwi health benefits are that it helps dissolve kidney stones when taken in moderation. Many insoluble wastes get backed up when the kidneys overwork over the years. By providing sufficient hydration and delivering your daily dose of potassium, you essentially prevent the buildup of calcium salts, which leads to the development of those stones. You also regulate your sodium levels in your body when you eat enough kiwi daily.
Are There Any Side Effects of Eating Kiwi?
Although kiwis are good for you, they come with certain side effects when consumed beyond moderation. And some people just don’t get along with kiwis, and there’s that too. Here’s a list of some side effects of eating too many kiwis:
1. You Get Kidney Stones
Kiwis are high in oxalates, and oxalates are what lead to the formation of kidney stones through calcium buildup in individuals. This also ends up messing with the nutrient absorption process in your body, causing difficulty in absorbing specifically calcium and magnesium from foods.
2. Allergic Reactions
Some people get an allergic reaction when they eat kiwis. Young children are susceptible to this, too, so it’s good to talk to your doctor if you suspect this.
Healthy Kiwi Recipes You Can Try
Want to incorporate kiwi into your diet, but don’t know how? Here are some fun and tasty recipes.
1. Kiwi Salad Juice
FEATURE IMAGE SSID: (395268664) (ALT<(The Goodness of Kiwi for Your Overall Health>)
Don’t like eating salads? Why not drink it up and enjoy the kiwi juice benefits with this recipe?
Ingredients
2 Kiwis
1 Pear
1/2 a cucumber
3 carrots
1/2 a lemon
1 head of Romaine lettuce
3 celery stalks
3 mint leaf sprigs
A piece of ginger (chopped and grated)
Method
Combine all the ingredients above in a food processor or blender.
Strain the juice and drink it up.
2. Mimosa Fruit Salad
FEATURE IMAGE SSID: (1901828770) (ALT<(The Goodness of Kiwi for Your Overall Health>)
If you’re trying to get in more antioxidants in your diet, then this recipe is how you do it right.
Ingredients
2 cups of clementine segments (cut in halves)
2 cups of kiwis (peeled and sliced)
2 cups of watermelon(diced)
1 cup of blackberries (halved)
1 cup of fresh strawberries (quartered)
1 cup of prosecco (chilled)
1/2 a cup of orange juice
2 tablespoons of fresh mint (chopped)
Method
Get a large bowl and mix all the ingredients except the prosecco, orange juice, and mint.
In a small bowl, blend the prosecco, orange juice and mint well.
Pour this mix over your mimosa salad for the finish.
FAQs
Have some more questions about kiwis? Don’t worry; we will answer your questions below:
1. How Many Kiwis Can I Eat In A Day?
If you’re eating kiwis every day, two to three a day is enough to do the trick. You’ll get all the nutrients you need that way. But make sure you don’t go overboard since kiwis contain sugar too. Moderation is key.
2. What Is The Best Time To Eat Kiwi Fruit?
The best time to eat kiwis is early in the morning on an empty stomach. That’s because it’ll help detoxify your internal organs, and the soluble fibre will also keep you satiated.
3. Can I Drink Milk After Eating Kiwi?
You cannot drink milk immediately after eating kiwis. That’s because of its high vitamin C content, which may lead to diarrhoea when combined with milk. Wait for at least 30 minutes to an hour before drinking milk for the best results.
4. How To Select And Store Kiwis?
When selecting kiwis, make sure the skin is firm and not too soft or mushy. The colour should be brown and not have any greenish hues. If your kiwis are unripe, store them in paper bags for ripening faster. Ripe kiwis are best stored inside the refrigerator for later consumption.
Now that you know kiwis are good for your (when not eaten in excess), you can start adding them to your salads, juices, or whatever else you like. Get creative with the recipes and add in your own spin to them. The main thing to remember is to not just focus on kiwis but your whole diet instead. Eat natural, say no to processed and packaged commercial foods, and cut down on the added salts and sugars, and you’ll be doing just fine.
And once you start adding kiwis to your diet, you’ll be feeling the additional benefits soon enough. Stay healthy, happy, and youthful!
References:
1. Kiwifruit, green, raw; FoodData Central – US Department of Agriculture; https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/nutrients, 2019
2. Richardson. DP, Ansell. J, Drummond. LN; The nutritional and health attributes of kiwifruit: a review; Eur J Nutr; PubMed Central; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6267416/#CR11; 2018
3. 6 Health Benefits of Kiwifruit; Cleveland Clinic; https://health.clevelandclinic.org/kiwi-benefits/; February 2023
4. Scalbert A, Manach C, Morand C, Rémésy C, Jiménez L. Dietary polyphenols and the prevention of diseases. Crit Rev Food Sci Nutr.; PubMed; https://pubmed.ncbi.nlm.nih.gov/16047496/; 2005
5. Aune. D, Keum. N, Giovannucci. E, et al.; Dietary intake and blood concentrations of antioxidants and the risk of cardiovascular disease, total cancer, and all-cause mortality: a systematic review and dose-response meta-analysis of prospective studies; Am J Clin Nutr; PubMed Central; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6250988/; November 2018
6. Bagdas. D, Gul. Z, Meade. JA, et al.; Pharmacologic Overview of Chlorogenic Acid and its Metabolites in Chronic Pain and Inflammation. Curr Neuropharmacol.; PubMed Central; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7327949/; March 2020
Also Read:
Benefits of Dry Fruits and Nuts
Health Benefits of Banana
Benefits of Groundnut Oil (Peanut Oil)
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