Rich in vitamin C, light, nutritious and thirst-quenching these are just some of the countless beneficial properties of Kiwi. An exotic fruit with an uninspiring appearance which, however, contains a treasure trove of vitamins , minerals and antioxidants essential if you intend to follow a healthy diet.
The kiwi: what it is and where it comes from
The kiwi is originally from China , it was then imported to New Zealand, where it took the name of the bird symbol of this nation, commonly called kiwi (bird that the fruit remembers very much in the shape and velvety appearance).
In the 70s it entered Italy, currently one of the main producers in the world. Kiwifruit is a typically autumn fruit , ripens in early autumn and is harvested from October until December.
Kiwifruit contains a lot of vitamin C: 85 mg per 100 g. It would be enough to eat some. one a day to meet the daily need for vitamin C (the dose recommended of vitamin C is of 60 ma / day). But kiwifruit is not just a sample of vitamin C, it is a natural source of well being from countless beneficial and therapeutic properties with a very low calorie content [44 per 100 grams): it is no coincidence that the fruit of health is nicknamed!
In 100 g of edible product we find 84.6 of water, 9 of carbohydrates, 2.2 of fiber . And for 44 kcal in total we have 400 mg of potassium, 0.5 mg of iron and 85 mg of vitamin C.
Table source : medicalnewstoday
|Nutrient||Amount in 1 kiwi (69 g)||Daily adult requirement|
|Carbohydrates (g)||10.1, including 6.2 g of sugar||130|
|Vitamin C (mg)||64||65–90|
|Beta carotene (mcg)||35.9||No data|
|Lutein & zeaxanthin (mcg)||84.2||No data|
|Vitamin E (mg)||1.0||15|
|Vitamin K (mcg)||27.8||75–120|
Nutritional properties of kiwifruit
The kiwi is made up of 80% water and 11% carbohydrates . It is a true concentrate of vitamins because it contains B vitamins, such as B1 and B2 . It has a high fiber content that helps us regulate the intestine and is rich in antioxidants that shield us from heart and cancer diseases.
Obviously we can not fail to report the presence of Vitamin C , kiwifruit contains many more than orange. 85 mg per 100 g versus 50 mg of the orange. It would be enough to eat one a day to meet the daily need for vitamin C (the recommended dose is, in fact, 80 mg / day for adult women and 90mg / day for adult men).
All these properties with a very low calorie content ( 44 calories per 100 grams) : it is no coincidence that the fruit of health is nicknamed!
Benefits of kiwifruit: against seasonal ailments, a friend of the heart
With all the vitamin C it contains, we said it, kiwi helps you prevent flu by strengthening the immune system. But it didn’t end there. Some even call it heart-saving fruit for its beneficial effect on cardiac function.
Being in fact rich in essential fatty acids such as Omega-3 , it helps the heart, helping to keep blood cholesterol levels low and regulating blood pressure thanks to a high content of minerals such as potassium and sodium, which help prevent hypertension
Iron itself does not contain much, but the high vitamin C makes it bioavailable, promoting its absorption.
Thanks to the chlorophyll (responsible for its green color) and the carotenoids of which it is rich, it boasts a great antioxidant power: very useful in countering the effects of free radicals and the consequent cellular oxidation.
Finally, kiwifruit is a formidable anti-cramp: with calcium, phosphorus, magnesium, sodium and potassium it is an authentic mineral replenisher capable of strengthening muscles and regulating water balance, excellent for athletes, but also as a natural tonic.
The magnesium and folic acid are the two nutrients that are common to all green vegetables and our fruit is no exception, proving particularly valuable for women in pregnancy.
- In fact, magnesium , which is part of the chlorophyll molecule, contributes to normal energy-yielding metabolism and to the reduction of tiredness and fatigue, to the normal functioning of the nervous and muscular systems. All functions that need special support in pregnant women.
- Folic acid or folate, on the other hand, contributes to the reduction of tiredness and fatigue and to the normal function of the immune system and is fundamental for the correct development of the embryo during the first months of pregnancy.
Kiwi: also good with the peel
Did you know that kiwis can also be eaten with the peel? It is very rich in fiber, so why not try it? Obviously, if you want to try the experiment, choose an organic kiwi, preferably with a yellow flesh because it has less hair, and wash it thoroughly before eating.
Besides, did you know that kiwi makes meat more tender?
Just cut 2 slices of kiwi and place them on the 2 sides of the meat for 20 minutes. The merit of this action is of an enzyme, actinidia, which also has a beneficial effect on digestion.
The varieties of kiwis
There are two varieties of kiwis:
- The yellow kiwi has a fig shape and its flesh is golden. It is juicy, has a tropical taste reminiscent of mango or melon and is sweeter than the green variety, as evidenced by the higher Brix degree (i.e. the sugar content). Compared to the green-fleshed one, it also keeps longer. It has a high content of fiber, vitamin C and vitamin E. To enjoy it at its best, consume it as soon as it comes out of the fridge: it is low in fat, so eat this fruit with pleasure!
- The green kiwifruit is rich in vitamin C, fiber, minerals and antioxidants. Compared to that with yellow flesh it has a more acidic and pungent taste, sweet and sour and fresh. Green kiwifruit is found and consumed all year round. Eat it in winter to fill up on vitamins and in summer to cool down.
How to store kiwifruit
As all the fruit and vegetables, it should be stored into the drawer (which is located in the lower part of the refrigerator), where the temperature is between 8 and 10 ° C . It is advisable to keep the kiwis in a paper bag: in this way they do not come into contact with other foods, do not absorb the smell and keep for up to a week.
Beauty ally: three do-it-yourself masks
The kiwi is also a great ally of beauty! It is a natural anti-wrinkle and, thanks to its antioxidant action, it helps the skin to remain young, firm, elastic and luminous.
Here are 3 mask recipes for beautiful skin:
Crush two and add the juice of half a lemon. Apply the mixture on the face avoiding the eye area. Leave the mask on for 20 minutes and rinse thoroughly with warm water. Your face will look fresh and bright!
Mask to give brightness
Mash a kiwi with a fork and mix it with 2 teaspoons of white yogurt and 1 teaspoon of honey. Apply the mixture on the face and leave for 10 min. Rinse carefully
Mix the pulp with a spoonful of (organic) olive oil and spread the mixture on your face for 20 minutes. In winter, you can repeat this treatment 2 times a week if you have very dry skin.
Recipes with kiwi
Kiwi is a very versatile fruit, it is delicious eaten alone and is an excellent ingredient for fruit salad , fruit-based cakes, sorbets, smoothies, smoothies, juices and preserves. It goes well with cereals, it can also accompany some cheeses, meat, fish and can be enjoyed in salads.
Do you want to experience a different dish than usual and benefit from the many beneficial properties of this fruit? Try these recipes
External Link: KiwiFruit