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Kiwi Fruit
Kiwi fruit can and should be eaten whole. The skin increases tartness and offers additional vitamins, minerals and fiber. If you desire something less tart; cut the kiwi in half and eat as you would a passion fruit scooping out the flesh; or peel and slice it like a pineapple. Vitamins, Minerals and Phytochemical Components Talk about a fruit packing a punch in taste and vitamins. Kiwi fruit is a rich source of vitamin C and is high in potassium. By comparison it’s content is less than a banana’s, but you’d eat more anyway. It also contains vitamins A and E. The skin is a good source of flavonoid antioxidants as well. Didn’t I say to eat the skin? The kiwi fruit seed oil contains on average 62% alpha-linolenic acid, an omega-3 fatty acid. More than 90% of the fruit is made up of water, so it only has 90 calories per serving. A 5-oz. serving of kiwifruit averages over 450 mg of potassium, beating out the banana and the orange. It also has about 230% of the RDA for vitamin C and has approximately 10% of the RDA for folic acid and vitamin E. Medicinal Uses Based on Scientific Studies Kiwi fruit is often reported to have mild laxative effects, possibly because of the high level of dietary fiber. Kiwi is literally filled with fiber. All those little black seeds combine for a good dose of insoluble fiber. This aids digestion by decreasing the transit time of stools through your system. But kiwifruit also offers soluble fiber, providing bulk that promotes the feeling of fullness—a natural diet aid. In its raw state it is also rich in the protein-dissolving enzyme actinidin, (in the same family of thiol proteases as papain from papaya), which is commercially useful as a meat tenderizer but can be an allergen for some individuals. Therefore, people allergic to latex, papayas or pineapples are likely to be allergic to kiwi fruit also. Reactions include tingling and sore mouth; swelling of the lips, tongue and face; rash; vomiting and abdominal pain; and, in the most severe cases, breathing difficulties, wheezing and collapse. The most common symptoms are unpleasant itching and soreness of the mouth, with the most common severe symptom being wheezing. Severe symptoms are most likely to occur in young children. Kiwi fruit has been shown to contain an antimutagenic component, giving hope that it may prevent the mutations of genes that may initiate the cancer process. The presence of glutathione may account for this reduction. It also contains lutein, a phytochemical which has been linked to the prevention of prostate and lung cancer. Kiwifruit contains a wealth of carotenoids (beta carotenes, luteins and xanthophylls); phenolic compounds (flavonoids and anthocyanins) and antioxidants, including vitamins C and E. Flavonoids also improve the integrity of blood vessels, and they decrease inflammation. The excellent complement of antioxidants in kiwifruit may help prevent the oxidation of good cholesterol (HDLs). By creating gel-like substances that trap bile acids, it has the potential to reduce blood cholesterol levels. Inositol, a sugar alcohol, is also found naturally in kiwi fruit. Recent studies have shown that, because of its function as a precursor of certain important brain neurotransmitters, inositol can be beneficial in the treatment of depression, and may play a positive role in regulating diabetes by improving nerve conduction velocity in diabetic neuropathy. Kiwi fruit contains a relatively high level of serotonin, which causes a calming effect in most individuals. Therefore, it should be doubly helpful for depression or anxiety. The fruit is particularly high in two amino acids: arginine and glutamate. Arginine may help promote an increase in arteriolar dilation, working as a vasodilator and improving blood flow—important for heart health, and also used to treat impotence in men. Kiwifruit also contains pectin, which has been shown to lower cholesterol. Kiwis are brimming with vitamin C, which is essential for healthy gums and important for wound healing, and boasts ample amounts of good-for-your-bones magnesium and heart-healthy potassium. Cardiologists believe the sodium-to-potassium ratio is critical for heart health, and that ratio is extremely favorable in kiwifruit. The fruit contains magnesium at 6% of the necessary daily value. Magnesium is thought to be in short supply in the diets of people in developed countries. Poor magnesium status is associated with heart disease, myocardial infarction and hypertension. Kiwifruit contains a wide range of minerals (electrolytes) essential for replenishing those lost during exercise, especially in hot environments. It is also a naturally significant source of electrolytes so could be a good snack for a pre-workout regimen. Kiwi extract is excellent for digestion disorders, such as indigestion, constipation and irritable bowel syndrome (IBS). Hospitals in New Zealand have found it to be particularly effective for patients on chemotherapy courses, also for spinal injuries, burns and geriatric patients, as well as for pregnant women. Research with skin cells is showing that kiwi may even be beneficial to skin (1). References 1. Deters AM, Schröder KR, Hensel A. (2005). Kiwi fruit (Actinidia chinensis L.) polysaccharides exert stimulating effects on cell proliferation via enhanced growth factor receptors, energy production, and collagen synthesis of human keratinocytes, fibroblasts, and skin equivalents. Journal of Cellular Physiology. 202(3):717-22.
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