Kiwi fruits: benefits and harms

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

Kiwifruit is an exotic, low-calorie fruit that is rich in nutrients and has positive he alth benefits. It is a concentrated dose of many essential vitamins and minerals. This fruit is recommended for immunity, weight loss and digestive problems. What other properties does the kiwi fruit have and why should you eat it?

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 "Chinese gooseberry". It officially received its current name only in 1974 thanks to Norman Sondag, an American kiwi importer. He noticed that the skin of the fruit resembled 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 be green, yellow oryellow-red color with a white core surrounded by small seeds. Due to its large size, the fruit is mistakenly called a fruit, although in fact it is a berry. Weighs from 100 to 200 grams. Of the more than fifty species of the plant, the most commonly cultivated actinidia deliciosa (Actinidia deliciosa), variety Hayward. This is a sweet-sour variety, has a beautiful emerald color and a pleasant aroma.

The fruit is currently grown in New Zealand, as well as Australia, USA, Chile, South Africa and the Mediterranean Sea.

Kiwi - calories, vitamins, nutrients

Kiwi is an inconspicuous fruit with many valuable components for the body. How useful is this fruit and what vitamins does it contain? First of all, it is an excellent source of vitamin C. The kiwi fruit contains much more of it than, for example, an orange. In addition, among the vitamins present in it, it is worth mentioning: A, E, K and B vitamins. Kiwi juice has a similar nutritional value.

Kiwi fruit is also rich in 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 it is recommended to include kiwi in the diet for people who experience visual impairment.

Low-calorie fruit due to its fiber content and positive effect on metabolism can be included in a weight loss diet. Kiwifruit has about 60 calories per 100 g.

Kiwi fruit nutritional value (in100g):

• Protein - 1.14g
• Fat - 0.52g
• Carbohydrates - 14.66 g (including simple sugars 8.99).
• Fiber - 3.0g

Vitamins:

• Vitamin C - 92.7mg
• Thiamin - 0.027 mg.
• Riboflavin - 0.025 mg.
• Niacin - 0.341 mg.
• Vitamin B6 - 0.063 mg.
• Folic Acid - 25mcg
• Vitamin A - 87 IU.
• Vitamin E - 1.46 mg.
• Vitamin K - 40.3mcg

Minerals:

• Calcium - 34 mg.
• Iron - 0.31 mg.
• Magnesium - 17 mg.
• Phosphorus - 34 mg.
• Potassium - 312 mg.
• Sodium - 3 mg.
• Zinc - 0.14 mg.

Useful properties

Given the high nutrient content of kiwi fruit, this fruit has a beneficial effect on he alth.

• The presence of fiber in its composition improves and facilitates digestion, regulates the rhythm of intestinal contractions, preventing constipation.
• Because of 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 embolism, and also take part in the process of lowering triglyceride levels.
• Antioxidant ingredients (such as vitamin C) prevent premature skin aging. In combination with zinc, these compounds improve the appearance of the epidermis, soften unsightly inflammatory processes and prevent the formation of new ones.
• Scientific studies confirm that this fruitmay play an important role in cancer prevention by preventing DNA damage.
• It is known that regular consumption of kiwi fruits has a positive effect on concentration and mental performance. Its inclusion in the daily diet has an effect on brain oxygenation and carbohydrate burning.
• Kiwi fruit is an excellent source of lutein and zeaxanthin, compounds produced 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, the sugar alcohol found in kiwi fruit, can be used to treat depression.

Kiwi to lower blood pressure

Kiwi fruit can help lower blood pressure - Norwegian scientists from the University Hospital in Oslo convince. A group of people with hypertension took part in their scientific experiment.

Subjects who consumed 3 kiwis a day had an average systolic pressure of 3.6 mmHg. Art. lower than the rest. No wonder, because kiwi is a storehouse of potassium, an element that lowers blood pressure.

Kiwi and cancer

Nutritionists at the Rowett Research Institute have shown that daily consumption of kiwifruit can protect against DNA damage that sometimes leads to cancer. The kiwi fruit contains substances that destroy oral cancer cells.

In preventiononcological diseases can help especially the red variety of the fruit. These berries are a rich source of anthocyanins, plant-derived compounds often found in red, purple, and blue-colored fruits and vegetables. They are powerful antioxidants that protect against heart disease and cancer.

Kiwi and colds

The kiwifruit benefits help in strengthening the immune system due to its high content of vitamin C. The fruit is considered one of the best sources of this compound - consumption of 1 kiwi every day covers the body's daily requirement for vitamin C.

Vitamin C strengthens blood vessels and has a general strengthening effect on the mucous membranes. This prevents the growth of pathogenic bacteria and viruses.

In addition, the fruit is perfect in a situation where a person is already sick. It supports healing and significantly shortens the duration of a cold or flu.

Does kiwi fruit have contraindications for diabetes? It turns out that it can be consumed in diabetes, but only in limited quantities (about 200 g per day). The glycemic index (GI) of the fruit is 50.

Kiwi and digestion

This fruit is especially useful after eating a meal rich in proteins (meat or dairy products), according to scientists from 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

Despitefor the huge benefits of the fruit, the harm of kiwi has also been proven, and care should be taken when including it in the diet.

Kiwi allergy can manifest itself in different ways, but most often allergic symptoms appear in the oral cavity (itching and swelling of the tongue, pharynx, lips).

This fruit should definitely be avoided by people who are allergic to latex. Symptoms of a latex allergy appear when contacting substances that do not contain latex, but their allergens have a similar structure. In this case, eating even a small amount of kiwi fruit can lead to anaphylaxis.

Kiwi during pregnancy and lactation

Because of its high vitamin C content, kiwi fruit is recommended during pregnancy as it has an effect on fighting anemia. The presence of this vitamin significantly increases iron absorption, which is a common problem in pregnant women. Vitamin C contributes to the he alth of the circulatory system, so that the blood freely enters the child's body, where oxygen and valuable nutrients are located.

In addition, kiwi contains a fairly large amount of fiber, which helps fight constipation, often occurring 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 have an allergic reaction to this product. Therefore, you should carefully include it in the diet of a nursing mother and observe if the baby shows signs of allergy tokiwi. The fruit can be carefully introduced into the baby's diet after the first year of life.

How to choose and store kiwi?

When buying kiwifruit, choose firm fruits without spots. To check their ripeness, you should lightly press the fruit. A finger print 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 the bag with them. They release ethylene, which will speed up the ripening of the kiwi.

Kiwi fruits are stored in the refrigerator, retain their freshness even after 4 weeks.

Use in cooking

Kiwi can be an ingredient in fruit salads and an addition to desserts. It is perfect for marinating meat. It also complements the taste of beef and veal well.

Slightly unripe fruit, rich in pectins, suitable for hot sauces.

Diced kiwifruit is added to cereal or porridge. The fruit can be cut in half and eat the pulp with a spoon.

Fruits can be eaten not only raw, but also processed (canned, frozen or freeze-dried).

This exotic fruit is best not added to jelly. The enzymes it contains help keep it from hardening.

The use of kiwifruit in cosmetics

This fruit has found its application in cosmetology. On its basis, face creams are produced, since the fruit has moisturizing properties, nourishes and gives the skin radiance. In addition, in pharmacies you can find body peels withkiwi, as the seeds of this fruit exfoliate the skin very well.

Kiwi mask recipe

To prepare the kiwi brightening mask, you will need 1 fruit and 1 teaspoon of natural yogurt. It is enough to mash the kiwi in a bowl and then mix it with yogurt. The mask should be applied to a cleansed face and washed off after 10-15 minutes with warm water.