what are the health benefits of kiwi
The kiwi, originally called the Chinese gooseberry and later the “sunny peach”, was renamed the kiwi by New Zealand natives after their national bird. There are over 400 varieties of this fuzzy fruit, which grows off of vines on a trellis, much like grapes are cultivated.
Kiwi fruits are rich in many Vitamins, flavonoids and minerals. In particular, they contain a high amount of Vitamin C (more than oranges), as much potassium as bananas and a good amount of beta-carotene.
| health benefits of kiwis |
The kiwi, a nutrient-dense fruit with almost no fat and only 42 calories, is more than a delicious, healthy snack. Eating two to three kiwis per day could protect you from an array of eye diseases, including cataracts, and vision loss from macular degeneration. Its mineral content offers benefits to your nervous system and circulatory functions as well. It pairs well with other fruits in fruit salad or smoothies, and you can add it to salsa or your cereal for extra nutrients.
| what are the health benefits of kiwi |
Researchers exploring the potential positive features of the kiwi fruit have conducted several studies involving children and adults. A study in Italy indicated that children had less trouble with wheezing, shortness of breath, and coughing in the night when they consumed 5-7 servings of kiwi or citrus fruit a week. Asthma sufferers were found to derive the most benefit from the kiwi, even when eaten as few as 1-2 times a week. Another study demonstrated that eating 2-3 kiwi fruits a day can reduce the potential for blood clots and decrease triglycerides. This study also cited the kiwi’s ability to protect and repair the body from DNA damage, which could protect against cancer.
health benefits of
kiwis
- Disease Prevention
- Fiber: Kiwi provides 16% of the RDA for fiber and has a role in the prevention of constipation and some cancers.
- Phytonutrients: Kiwis have phytonutrients, which repair DNA, act as the body’s protection against some cancers, and function as antioxidants.
- Vitamins
- Folic Acid: Kiwi provides 10% of the RDA for folic acid, which is important for expectant mothers and works to produce red blood cells.
- Vitamin C: One serving of kiwi gives enough Vitamin C, which helps heal wounds, increase iron absorption, and boost the immune system.
- Vitamin E: Kiwi contains Vitamin E that decreases the risk of heart disease.
- Minerals
- Calcium: Kiwi provides Calcium.
- Chromium: Kiwi aids in regulating heartbeats.
- Copper: Kiwi contains Copper.
- Iron: Kiwi provides 4% of the RDA for Iron.
- Magnesium: Kiwi contains Magnesium, which can enhance your energy level.
- Potassium: Kiwi aids in fluid maintenance.
- Zinc: Kiwi helps keep hair, skin, teeth, and nails healthy.
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Selecting, Storing, and Eating a Kiwi
How do I choose a kiwi?
- Look for a fruit that is plump and fragrant with no visible bruising or wrinkles and a slightly firm feel
What if I chose a fruit that isn’t yet ripe?
- Kiwis ripen quickly when placed in either a paper or plastic bag with a banana. However, once they are ripened, store them away from other fruit or they will decompose more quickly!
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How long are kiwis good for once I buy them?
- Ripe kiwi fruit can last in the refrigerator for 1-2 weeks.
Can I eat the skin?
- You can, but wash carefully to remove unwanted pesticides! Rub it a bit to minimize the fuzz. The skin actually provides more fiber to your sweet snack. If you’re not fond of the fuzzy exterior, simply “sloop” it out by slicing the kiwi in half horizontally and spooning out each end to enjoy.
health benefits of
kiwis
Kiwi Jam
Ingredients
Original recipe makes 5 cups
Change Servings
24
kiwis, peeled and mashed
3/4 cup
pineapple juice
1/4 cup
fresh lemon juice
3
apples, unpeeled and halved
4 cups
white sugar
what are the health benefits of kiwi
Directions
- In a large saucepan, combine 3 cups mashed kiwi, pineapple juice, lemon juice and apples. Bring to a boil and then add the sugar; stir to dissolve, reduce heat and simmer for 30 minutes.
- Sterilize the jars and lids in boiling water for at least 5 minutes. Pack the jam into the hot, sterilized jars, filling the jars to within 1/4 inch of the top. Run a knife or a thin spatula around the insides of the jars after they have been filled to remove any air bubbles. Wipe the rims of the jars with a moist paper towel to remove any food residue. Top with lids, and screw on rings.
- Place a rack in the bottom of a large stockpot and fill halfway with water. Bring to a boil over high heat, then carefully lower the jars into the pot using a holder. Leave a 2 inch space between the jars. Pour in more boiling water if necessary until the water level is at least 1 inch above the tops of the jars. Bring the water to a full boil, cover the pot, and process for 10 minutes.
health benefits of
kiwis
Kiwi Banana Shake
Ingredients:
1 1/2 cups ice
1 -2 kiwi (or more if you love kiwi)
1 tablespoon sugar
1 -2 banana (used for taste and thickening)
Directions:
1 -2 kiwi (or more if you love kiwi)
1 tablespoon sugar
1 -2 banana (used for taste and thickening)
Directions:
Throw this all in a blender and pulse and/or just puree the heck out of it until you have the consistency you like.
To be Continue...
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