A tasty fruit costing just 20p could help prevent wrinkles and even ease arthritis pain. Kiwi fruit, which are native to China, are packed with vitamin C that can help the body produce collagen.
It is widely known that collagen plays a pivotal role in keeping our skin healthy. This is because it is the main structural protein found in skin and other connective tissues.
As we age, the body naturally produces less collagen, and the quality of existing collagen diminishes, leading to signs of ageing like wrinkles and sagging skin. It is possible to take collagen supplements as one way to top up your levels.
However, some research suggests that eating kiwi fruit could have a similar effect. Vitamin C, which is found in kiwis, contributes to the production of collagen in the body.
A standard kiwi weighing 69 grams provides 64 milligrams (mg) of vitamin C. This is between 71 and 85% of an adult’s daily vitamin C requirement and far more than the equivalent amount of an orange. Medical News Today reported that eating the kiwis could therefore keep the “skin healthy”.
It said: “A 2019 review of studies found that taking oral collagen supplements may help boost skin elasticity and hydration and reduce wrinkles. Taking supplements is not the same as consuming vitamin C in kiwis, but eating the fruit may still help keep the skin healthy.”
On top of this, kiwis are also rich in vitamin E, which is known for its ability to help protect the skin from sun damage may help prevent skin disorders. The skin health benefits of kiwis are also noted by Holland & Barrett.
Its website said: “One of the better-known kiwi fruit health benefits. Kiwis are rich in the antioxidant vitamin E, which is known for promoting skin elasticity and can help protect against the premature ageing of the skin.”
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As well as eating the kiwi, you might find that you can also use the fruit as an exfoliant. Holland & Barrett added: “You can also use kiwi fruit topically as an inexpensive skincare hack by rubbing it onto your skin. The natural fruit enzymes in kiwi will help exfoliate the skin by removing dead skin cells and help to leave your complexion brighter.
“This can increase photosensitivity, so remember your SPF afterwards. So after you’ve finished your kiwi snack, pop the used skins in the fridge to use before bed.”
Kiwifruit and arthritis
The collagen-producing benefits of kiwifruit also make them a potential candidate for easing arthritis symptoms. Medical News Today noted that foods rich in vitamin C might help “decrease” rheumatoid arthritis symptoms as part of a plant-based diet.
It listed kiwis as one such food. “According to the National Institutes of Health, foods high in vitamin C help protect bone and cartilage,” it said.
“Vitamin C is also an antioxidant.” According to the Arthritis Foundation, they could also help reduce symptoms of osteoarthritis.
The organisation said: “Several studies in both animals and people have shown the antioxidants in vitamin C may slow the progression and reduce symptoms of osteoarthritis.
“Research has also suggested vitamin C may prevent or lessen the severity of gout. You can get vitamin C from strawberries, kiwi, pineapple or cantaloupe.”
However, it urged against taking supplements with much higher doses than 65 to 85 milligrams, because in large doses vitamin C can increase the risk of kidney stones.
At the time of reporting, you could buy a pack of six kiwis from Sainsbury’s for £1.19, which works out at around 20p per fruit.