Kiwifruits, or kiwi, is an edible berry
about the size of a chicken egg. It features a fuzzy peel that surrounds a
green fruit with black seeds and a creamy white center. Kiwis taste slightly
sweet and tangy with a creamy texture. It is available year-round in most
grocery stores and is often eaten alone or as part of a salad, on fruit tarts
or in smoothies. In addition to counting as 1/2 cup, or one serving, of fruit,
according to the U.S. Department of Agriculture Food Guide Pyramid, kiwis offer
a wealth of nutrients.
There have been numerous studies on the
nutritional and health benefits of kiwifruit. Here are some facts about the
multiple function of Kiwi fruit in humans:
Kiwifruit are the nutrition powerhouse
of fruit
Kiwifruit consistently rank at the top
of fruit in nutrition density models, which tell us exactly how nutritious
foods are. That means you get more vitamins and minerals per gram, and per
calorie, of kiwifruit than most other fruit.
Kiwifruit are rich in vitamin C
While everyone always thinks of oranges
for vitamin C, they should actually think of kiwifruit - there is twice as much
vitamin C in kiwifruit as there are in oranges! So much, in fact, you only need
one kiwifruit each day to get the amount recommended for your daily intake.
Kiwifruit are especially high in other
vitamins compared to other fruit
Vitamin E
It's quite unusual for a low fat food - let alone fruit - to be a good source of vitamin E, which is well-known for its heart health and antioxidant properties. However, kiwifruit is a great low-fat, natural source of vitamin E.
It's quite unusual for a low fat food - let alone fruit - to be a good source of vitamin E, which is well-known for its heart health and antioxidant properties. However, kiwifruit is a great low-fat, natural source of vitamin E.
Folic Acid
Kiwifruit are a natural source of folic acid which is needed to prevent cardiovascular disease, help brain and cognitive development and prevent neural defects in babies - both before and during pregnancy.
Kiwifruit are a natural source of folic acid which is needed to prevent cardiovascular disease, help brain and cognitive development and prevent neural defects in babies - both before and during pregnancy.
Potassium
Kiwifruit has about the same levels of potassium as bananas but only half the calories - making kiwifruit an excellent low-sodium, high-potassium fruit which can be beneficial in the maintenance of blood pressure and for heart health.
Kiwifruit has about the same levels of potassium as bananas but only half the calories - making kiwifruit an excellent low-sodium, high-potassium fruit which can be beneficial in the maintenance of blood pressure and for heart health.
Kiwifruit are a good source of the
carotenoid lutein
Not only does it have one of the
highest concentrations of lutein in fruits - but the lutein in kiwifruit has
recently been shown to be highly bio-accessible. This means it can actually do
good things such as help to prevent age-related deterioration of eyesight.
Kiwifruit are naturally high in
antioxidants
(e.g. polyphenols, carotenoids) and other potentially beneficial phytochemicals
including some unique enzymes. Eating kiwifruit helps you to obtain
your daily intake of antioxidants to help fight the damage caused by free
radicals and oxidative stress.
Kiwifruit can help improve the function
of your immune system
Kiwifruit gives you natural protection
from daily challenges, helping you to ward off the effects of stress,
inflammation and attack from bacteria and viruses. Recent and ongoing trials
have shown kiwifruit to be high effective at beneficially modulating the immune
system.
Kiwifruit helps improves repair of
damaged DNA
Eating just two kiwifruit a day has
been proven to reduce the amount of oxidative damage to your cells and improve
the repair of damaged DNA caused by oxidative stress. This has been shown in
human studies both in New Zealand and Europe.
Kiwifruit
reduces oxidative stress caused by high-fat meals
Eating
kiwifruit with your meal reduces the oxidative stress on your body caused by
the meal - especially if it is high in fat. Researchers
in the United States found that people who ate kiwifruit with or after a meal
had a significant reduction in the markers of oxidative stress.
Reduce
risk of cardiovascular disease
Eating
just 2-3 kiwifruit a day has been shown to reduce blood platelet aggregation.
Platelet aggregation is a known risk factor for cardiovascular disease - it
contributes to arterial and blood vessel blocking.
Kiwifruit
help to relieve constipation
It
is widely recognised as a natural digestive aid due to its unique combination
of fibre and other components.
References
- University of Maryland Medical Center: Vitamin C
- MyPyramid.gov: Why Is It Important to Fruit
- Institute of Medicine: Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
- MedlinePlus: Vitamin K
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