Kiwi fruit is an exotic low-calorie fruit that is characterized by a wealth of nutrients and positive health properties. It is a concentrated dose of many essential vitamins and minerals. This fruit is recommended for strengthening immunity, weight loss and digestive problems. What other properties does the kiwi fruit have and why should it be eaten?
Origin and name
Kiwi, that is, the fruit of actinidia (a large tree-like liana), was originally grown in the Yangtze River Valley in Northern China and was called the "Chinese gooseberry." It got its current name officially only in 1974 thanks to Norman Sondagh - the American importer of kiwi. He noticed that the skin of the fruit resembles the plumage of a kiwi bird from New Zealand.
In the photo, the kiwi fruit almost always looks the same - oval in shape, with a brown “shaggy” skin. Its flesh, depending on the variety, may have a green, yellow or yellow-red color with a white core surrounded by small seeds. The fruit, due to its large size, is mistakenly called a fruit, although in fact it is a berry. It weighs from 100 to 200 grams. Of the more than fifty plant species, Actinidia deliciosa, the Hayward variety, is most often cultivated. This is a sweet-sour variety, has a beautiful emerald color and a pleasant aroma.
Currently, fruit is grown in New Zealand, as well as Australia, the USA, Chile, South Africa and the Mediterranean.
Kiwi - Calories, Vitamins, Nutrients
An inconspicuous fruit with many valuable components for the body is kiwi. What is this fruit useful for and what vitamins does it contain? First of all, it is an excellent source of vitamin C. The kiwi fruit contains much more than, for example, an orange. In addition, among the vitamins present in it, it is worth mentioning: A, E, K and vitamins of group B. Kiwi juice has a similar nutritional value.
Kiwi fruit is also a wealth of minerals, in particular magnesium, potassium, phosphorus and zinc. This fruit contains a significant amount of dietary fiber necessary for proper digestion. It contains lutein, so the inclusion of kiwi in the diet is recommended for people who observe visual impairment.
Due to its fiber content and positive effect on metabolism, a low -calorie fruit can be included in a diet for weight loss. Calorie content of kiwi per 100 g is about 60 kcal.
Nutrition value of a kiwi fruit (per 100 g):
- Protein - 1.14 g.
- Fats - 0.52 g.
- Carbohydrates - 14.66 g (including simple sugars 8.99).
- Fiber - 3.0 g.
Vitamins:
- Vitamin C - 92.7 mg.
- Thiamine - 0.027 mg.
- Riboflavin - 0.025 mg.
- Niacin - 0.341 mg.
- Vitamin B6 - 0.063 mg.
- Folic acid - 25 mcg.
- Vitamin A - 87 IU.
- Vitamin E - 1.46 mg.
- Vitamin K - 40.3 mcg.
Minerals:
- Calcium - 34 mg.
- Iron - 0.31 mg.
- Magnesium - 17 mg.
- Phosphorus - 34 mg.
- Potassium - 312 mg.
- Sodium - 3 mg.
- Zinc - 0.14 mg.
Beneficial features
Given the presence of a large amount of nutrients in kiwi, this fruit has a beneficial effect on health.
- The presence of fiber in its composition improves and facilitates digestion, regulates the rhythm of intestinal contractions, preventing constipation.
- Due to its high potassium content, the fruit is recommended for people suffering from high blood pressure. In addition, the fruits prevent the formation of blood clots and emboli, and also take part in the process of lowering triglycerides.
- Antioxidant ingredients (such as Vitamin C) prevent premature skin aging. In combination with zinc, these compounds affect the improvement of the appearance of the epidermis, soften unsightly inflammatory processes and prevent the formation of new ones.
- Scientific studies confirm that this fruit can play an important role in the prevention of cancer by inhibiting DNA damage.
- It is known that regular consumption of kiwi fruits favorably affects concentration and mental performance. Its inclusion in the daily diet affects the oxygenation of the brain and the burning of carbohydrates.
- Kiwi is an excellent source of lutein and zeaxanthin, compounds formed in the human body (in the retina). They protect against the development of cataracts and macular degeneration.
- Fruits have a diuretic property, stimulating the excretion of sodium and water from the body.
- Exotic fruit, due to the content of serotonin, has the effect of an antidepressant. Inositol, a sugar alcohol found in kiwi, can be used to treat depression.
Kiwi to lower the pressure
Kiwi fruit can help lower blood pressure, says Norwegian scientists at Oslo University Hospital. A group of people with hypertension took part in their scientific experiment.
Subjects who consumed 3 kiwi per day had an average of 3.6 mmHg in systolic blood pressure. Art. lower than the rest. No wonder, because kiwi is a storehouse of potassium, an element that lowers blood pressure.
Kiwi and Cancer
Nutrition experts at the Rowett Research Institute have shown that daily consumption of kiwi can protect DNA from damage that sometimes leads to cancer. Kiwi fruit contains substances that destroy cancer cells in the oral cavity.
Especially the red variety of the fetus can help in the prevention of cancer. These berries are a rich source of anthocyanins - compounds of plant origin, which are often found in fruits and vegetables of red, purple and blue. They are a powerful antioxidant, which protects against heart disease and cancer.
Kiwi and the common cold
The beneficial properties of the kiwi fruit help to strengthen immunity due to the high content of vitamin C. The fruit is considered one of the best sources of this compound - daily consumption of 1 kiwi covers the daily requirement of the body for vitamin C.
Vitamin C strengthens blood vessels and has a general strengthening effect on the mucous membranes. Due to this, it prevents the growth of pathogenic bacteria and viruses.
In addition, the fruit is perfect in a situation when a person is already sick. It supports treatment and significantly reduces the duration of the common cold or flu.
Does kiwi fruit have contraindications for diabetes? It turns out that it can be consumed in diabetes, but only in a limited amount (about 200 g per day). The glycemic index (GI) of the fetus is 50.
Kiwi and digestion
This fruit is especially useful after eating protein-rich foods (meat or dairy products), according to scientists at Massey University in New Zealand. They found that the fruit contains an enzyme that facilitates the digestion of proteins, reduces the feeling of overeating and discomfort after eating.
Kiwi can cause allergies
Despite the enormous benefits of the fruit, the harm of kiwi is also proven, and care should be taken when including it in the diet.
Allergies to kiwi can occur in different ways, but allergic symptoms in the oral cavity (itching and swelling of the tongue, pharynx, lips) most often appear.
The use of this fruit must be avoided by people who are allergic to latex. Symptoms of an allergy to latex appear when in contact with substances that do not contain it, but their allergens have a similar structure. In this case, eating even a small amount of kiwi can lead to anaphylaxis.
Kiwi during pregnancy and lactation
Due to the high content of vitamin C, the use of kiwi is recommended during pregnancy, as it has an effect on the fight against anemia. The presence of this vitamin significantly increases iron absorption, which is a frequent problem in pregnant women. Vitamin C contributes to the health of the circulatory system, due to which the blood freely penetrates the body of the child, where there are oxygen and valuable nutrients.
In addition, in kiwi there is a fairly large amount of fiber, which helps fight constipation, which often occurs in expectant mothers.
The beneficial properties and contraindications of the kiwi fruit are also known during breastfeeding. The fetus can only harm your baby if you are allergic to this product. Therefore, you should carefully include it in the diet of a nursing mother and observe if the baby shows signs of an allergy to kiwi. The fruit can be carefully introduced into the diet of the child after the first year of life.
How to choose and store kiwi?
When buying kiwi, choose solid fruits without spots. To check their ripeness, slightly press the fruit. A fingerprint should remain on the skin of ripe fruits.
Unripe fruits can be stored in a paper bag at room temperature, checking their maturity every day. You can put apples in a bag with them. They secrete ethylene, which will accelerate the ripening of kiwi.
Kiwis are stored in the refrigerator, retain their freshness even after 4 weeks.
Cooking Application
Kiwi can be an ingredient in fruit salads and a complement to desserts. It is great for pickling meat. In addition, it complements the taste of beef and veal.
Slightly unripe fruits rich in pectins are suitable for making hot sauces.
Diced kiwi is added to cereal or cereal. The fruit can be cut in half and eat the pulp with a spoon.
Fruits can be eaten not only raw, but also in processed form (canned, frozen or lyophilized).
This exotic fruit is better not to add in jelly. The enzymes contained in it contribute to the fact that it does not harden.
The use of kiwi in cosmetics
This fruit has found its application in cosmetology. On the basis of it, creams for the face are produced, since the fruit has moisturizing properties, nourishes and gives the skin a radiance. In addition, in pharmacies you can find body peels with kiwi, as the seeds of this fruit exfoliate the skin very well.
Kiwi mask recipe
To prepare a clarifying mask of kiwi, you will need 1 fruit and 1 teaspoon of natural yogurt. It is enough to knead the kiwi in a bowl and then mix it with yogurt. The mask should be applied to the cleansed face and washed off after 10-15 minutes with warm water.