Kiwi fruit (kiwifruit) is known as the “King of Fruits”, “The Gold of Fruits”, “The King of Vitamin C”, and is a highly nutritious, low-calorie superfruit. What are the effects of kiwi fruit? How to eat it to improve the nutrient utilization? How to choose? Which is better: yellow kiwi or green kiwi?
Kiwi fruit, also known as kiwi, is a nutritious and low-calorie fruit. Today, there are three types of kiwi: green-fleshed, yellow-fleshed, and red-fleshed, with yellow-fleshed and green-fleshed kiwi being the most common. Kiwi fruit is particularly nutritious, rich in vitamin C, E, folic acid, dietary fiber and other nutrients, of which the vitamin C content is particularly high, 5 times that of oranges and 10 times that of apples. And kiwi fruit calories and very low, only 60 calories per 100 grams.
In addition to being rich in vitamins and minerals, kiwi fruit has many unique advantages that other fruits cannot match. Below list six health benefits of kiwi fruit.
1. Contains two types of dietary fiber: cleanses the intestinal tract, improves constipation
Kiwi fruit is an excellent source of dietary fiber, not only because of its high dietary fiber content, but because it contains both soluble and insoluble fiber, of which 1/3 is soluble fiber and 2/3 is insoluble fiber. And its soluble fiber part is almost all pectin polysaccharide.
The dietary fiber of kiwi fruit has high solubility and water retention, which can increase the volume of fecal matter and soften it, thus making it easier to pass through the colon and accelerating the overall speed of defecation.
Kiwi fruit contains a unique proteolytic enzyme, kiwiin, which not only breaks down proteins, but also promotes intestinal peristalsis, which can effectively improve irritable bowel syndrome. In addition, kiwi fruit is also rich in prebiotics, providing nutrition for the good bacteria and yeast in the intestines.
2. King of vitamin C: increase immunity, anti-aging, improve lung function
Kiwi fruit is extremely high in vitamin C, 5 to 10 times more than citrus. According to the USDA National Nutritional Data Bank data, the vitamin C content of every 100 grams of green kiwi fruit is as high as 92.7 milligrams, while the vitamin C content of golden kiwi fruit is as high as 161.3 milligrams. 1 kiwi per day will fulfill the daily vitamin C requirement.
Vitamin C strengthens the immune system, fights fatigue, aids in iron absorption, produces collagen in the skin, helps with wound healing and gives younger looking skin.
In addition, according to a 2000 study, regular consumption of fresh, vitamin C-rich fruits greatly improves lung function and reduces the likelihood of asthma in children.
3. Vitamin E: Antioxidant and free radical scavenger
Kiwi fruit is one of the few fruits rich in vitamin E, and its vitamin E bioavailability is high. Both vitamin E and vitamin C have antioxidant properties that fight cell damage caused by free radicals. These antioxidants also strengthen the immune system and reduce the probability of contracting various viruses.
Vitamin E also maintains heart health by dilating blood vessels and enhancing cardiovascular health.
4. Vitamin K: Treats osteoporosis and prevents cardiovascular disease
Vitamin K is an important nutrient. It binds to calcium and guides it back to the bones, which not only keeps bones strong, but also reduces the likelihood of osteoporosis. Vitamin K supplementation has become an effective prescription for the treatment of osteoporosis.
In addition, vitamin K has blood-clotting properties that help heal wounds and prevent heavy bleeding. A medium-sized kiwi fruit (green flesh) contains 40 micrograms of vitamin K, which is equivalent to one-third of an adult man’s daily intake.
5. Folic acid: promotes fetal neuro development and reduces the risk of cardiovascular disease.
A medium-sized kiwi fruit contains 25 to 31 micrograms of folic acid, which is more than 15% of the daily intake. Folic acid, or Vitamin B9, is an essential nutrient for the production and repair of genetic material such as DNA, and is important for the production of red blood cells, the synthesis of amino acids, and the growth of healthy cells.
Folic acid plays a pivotal role in the development of the fetal nervous system. A deficiency of folic acid in early pregnancy can lead to neural tube defects in the fetal brain and spine.
It has also been shown that folic acid helps to fight depression. The body is unable to synthesize folic acid on its own, so it must be supplemented by the diet. Folic acid is mainly found in green leafy vegetables, beans, and nuts. However, since folic acid is highly unstable and can be easily destroyed by high temperature cooking, fresh kiwi fruit is a good source of folic acid!
6: High potassium and low sodium, helps control blood pressure
Kiwi fruit is very high in potassium, which may reduce the risk of cardiovascular disease associated with high blood pressure. Potassium plays an important role in maintaining the normal function of the nervous system as well as the normal function of muscles.
At the same time, potassium has the function of dilating blood vessels and helps the body to expel excess sodium from the body to maintain normal blood pressure. Studies have found that a diet rich in potassium can lower blood pressure.
What’s the difference between kiwi yellow and green flesh? Which one is more nutritious?
The most intuitive difference between yellow-fleshed kiwi and green-fleshed kiwi is the price, with yellow-fleshed being slightly more expensive and green-fleshed being relatively cheaper.The outer skin of yellow flesh is relatively smooth and has very little fuzz, while the skin of green flesh has more fuzz and is rougher. The yellow-fleshed one has a sweet flavor, while the green-fleshed one is sweet with acid.
Both types of kiwi fruit are high in nutrients and low in calories, and both are rich in dietary fiber, vitamins C, E, A, K, folic acid, potassium, calcium, carotene, lutein, and zeaxanthin. However, as shown in the table below, yellow-fleshed kiwi fruits contain more vitamin C, while green-fleshed kiwi fruits contain more vitamin A, vitamin K as well as lutein, so different groups of people can also refer to their own needs to choose.
- Relieve constipation: Green kiwi is better.
The dietary fiber content of green kiwi fruit is 1 times higher than that of yellow kiwi fruit, so it is better in relieving constipation.
Folic acid is extremely important to the development of the fetus, and can prevent anemia in pregnant women, yellow flesh kiwi fruit folic acid content is higher.
- Skin care and anti-aging: two kinds of each have their own strengths
Both are rich in vitamin C and vitamin A, which are essential nutrients for anti-aging skin.
Yellow kiwi fruit vitamin C content is higher, help antioxidant, repair damaged cells, promote collagen production, inhibit the formation of melanin, can brighten the skin tone, healing sunburn, fade spots. Green-fleshed kiwi fruit is higher in vitamin A, which helps the skin retain moisture, prevents dryness, reduces wrinkles, lightens blemishes, makes the skin more elastic, and also prevents acne.
- Boost immunity and prevent colds: yellow hearts are stronger!
The vitamin C content of yellow-fleshed kiwi fruit is nearly one times higher than that of green-fleshed kiwi fruit, with stronger antioxidant capacity, which can effectively boost immunity, fight fatigue and reduce the probability of influenza.
How many kiwi fruits should I eat per day at most?
Kiwi fruit is so nutritious, but it should be consumed in moderation, otherwise it may lead to stomach upset, indigestion and other symptoms. According to a study in the Journal of Nutritional Sciences, supplementation is best achieved by eating one to two kiwi fruits per day.
Half a kiwi per day can significantly increase the level of vitamin C in the blood, but did not reach a healthy level; eat 1, the body can reach a healthy level of vitamin C; eat 2 per day, the blood is close to saturation of vitamin C, and vitamin C excretion in the urine increases; eat 3 kiwi per day, the body’s vitamin C content is no longer progressing an increase.
Therefore, the recommended intake of kiwi fruit is:
- Healthy adults: 1 kiwi per day is enough;
- Smokers and elders: 1 to 2 per day.
- No more than 3 per day.
Five contraindications for kiwi fruit consumption
1. Not recommended for people with kidney disease: kiwi fruit has a high potassium content, but should be avoided by people with kidney disease who need to limit potassium.
2, taking anticoagulant drugs should be avoided: kiwi fruit in the vitamin K has a blood clotting effect, will reduce the effectiveness of anticoagulant drugs.
3, weak spleen and stomach: kiwi fruit cold, cold spleen and stomach people should eat less, otherwise it may cause diarrhea.
4: Women in labor and menstruation should not eat kiwi fruit, and should eat more warm food.
5 Kiwi allergy should not be consumed: kiwi fruit contains protein antigens, which may cause allergic symptoms, such as numbness or itchy lips, diarrhea, skin rashes, etc., such as allergies should be avoided.
How to pick kiwi fruit? How to ripen it?
When selecting kiwi fruits, it is recommended to choose kiwi fruits with full fruit shape, neat fuzz, glossy skin, no bruises, spots or swelling.
Kiwi fruits are sweet and sour if they are well ripened. If it is still hard to the touch, it needs to be ripened before eating, otherwise the acidity is comparable to lemon.
Kiwi ripening is very simple, if the indoor temperature of 20 degrees Celsius or more, room temperature under 2 to 3 days can become soft, sweet. In winter, when indoor temperature is low, or you want to ripen faster, you can put kiwi fruit and apple or banana into the same plastic bag and leave it at room temperature, these fruits will release ethylene, which will help ripening.
Press gently on the ends of the kiwi, the fruit is slightly soft but still flexible, so the kiwi is ripe and ready to eat.