Phytonutrient Friday - The Surprising Kiwi

     The kiwifruit, or kiwi, is fourth in the list of top ten foods that contain the highest levels of Vitamin C, the other three being pepper, guava and kale. By eating a single kiwi, you can already fulfill your daily requirement of Vitamin C, not to mention get some 30,000 phytonutrients too.
    The fruit is very distinct in appearance and taste. Its size is comparable to that of a large egg that has a brown fuzzy skin. The pulp is bright green in color with a ring of edible black seeds at the center. The taste of kiwis, which can be sweet or a little tart, has been described as a refreshing combination of strawberries, bananas and melons.
Uniqueness and nutritional benefits are not the only good qualities that the kiwifruit can boast of, as the following 11 fun Kiwi facts reveal:
 

1. People often associate the kiwi with New Zealand but it actually originated from China and was first known as the “Chinese Gooseberry.” New Zealand was the first country to cultivate the fruit outside of China and named the fruit “kiwi” due to its resemblance to the brown, fuzzy kiwi bird.
2. A gold-fleshed variety of kiwi was developed in New Zealand in the 1980’s. The newer breed of the fruit is similar in size to the more common type but has no fuzz on the outer cover. The taste is also different, as the gold kiwi has a taste reminiscent of the mango fruit. It remains rich in Vitamin C and Phytonutrients.
3. The fuzzy skin of the kiwifruit is edible and is actually very phytonutrient-rich!
4. Kiwifruits can be used as natural meat tenderizers owing to the presence of an enzyme that can break down protein.
5. A natural facial mask made of pureed or mashed kiwifruit can keep the skin looking young and supple.
6. If you have trouble falling asleep at night, it might be a good idea to eat a couple of kiwifruits one hour before bedtime. The antioxidants and serotonin present in the fruit is believed to not only help you sleep more quickly but more soundly as well.
7. Every 100 grams of kiwifruits hold only 61 calories with only 2% of the daily-recommended allowance of fat and zero cholesterol. A healthy choice for those who are trying to lose some pounds, kiwi contains 8% DRA of dietary fiber. It has 14.66 grams of carbohydrates and a gram of protein for every 100 grams as provided by the United States Department of Agriculture.
8. Kiwi is also packed with 10% DRA of vitamin E that helps protect cell membrane as well as 3% DRA of vitamin A that improves vision. B-complex vitamins are also found in kiwi, including folates at 6% DRA. Vitamin B-complex, in general, help in the production of red blood cells and in making use of energy from food.
9. This fruit is also high in potassium with 7% DRA per 100 grams. Potassium assists in the entry and exit of nutrients and waste products into and out our cells. This electrolyte helps regulate the harmful effects of sodium in the body.
10. Moreover, kiwi fruit is also an excellent source of copper, which is an essential mineral used in the metabolism of iron, development of tissues, and in energy production. Aside from copper, this fruit also supplies the body with minerals like iron, magnesium and manganese at 4% DRA for each, and calcium at 3.5% DRA. Both magnesium and calcium are necessary to strengthen the bones.
11. Kiwi is also high in omega-3 fatty acids. According to studies involving omega-3 fatty acids, they reduce the risk of certain diseases like the coronary heart disease and stroke.
    

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          Consumption of Kiwi is growing as time goes by and this is not only because of its unique and tasty flavor but also because of its surprising advantages to health. This fruit is rich in so many phytonutrients that are highly beneficial to the overall health of the body. It cleanses and removes body toxins and it reflects from the inside out. Intake of Kiwi on a regular basis will help you achieve an optimal health condition. It offers more than enough vitamins and nutrients to our system.
Discover how eating Kiwis can aid general human health with these 9 additional fun Kiwi facts:
 

1. Aids Digestion - This “superfruit” is enzyme concentrated that assures digestion regulated. It contains enzymes called actinidain that properly dissolved food intake and clear digestive tracts for regular digestion and bowel movement. Aside from actinidain, Kiwis also have fiber that is a popular digestion booster.
   
2. Prevents and Treats Constipation - Because Kiwi is rich in fiber and actinidain, consumption has prevention and treating effects when it comes to digestive issues like constipation. It has been proven through years of research that eating Kiwi results to frequency in production of stool.
   
3. Stabilizes Blood Pressure - Because Kiwi is high in Potassium, it keeps the electrolyte count of the body normal. Electrolytes are very important in keeping the blood pressure normal. It guarantees that blood flow is managed and that blood is pumped from and to the heart accordingly. Sufficient body electrolytes also control normal heart rate. This property has the ability to battle effects of sodium that is the main trigger of high blood pressure.
   
4. Prevents Asthma and other Respiratory Disease - Vitamin C is sumptuous in Kiwis. Vitamin C is a very consequential nutrient the body needs in order to be optimally healthy. Getting enough of this vitamin daily will stabilize the body and puts it in a sound condition. Vitamin C is crucial to prevent respiratory diseases such as asthma. Research is consistently conducted to prove this assertion and it was already guaranteed that regular consumption of Kiwi is an effective way to avoid catching respiratory diseases.
   
5. Heightens the Immune System - As mentioned above, Vitamin C plays a very important role in the entirety of our body. It is a significant antioxidant that boosts the body’s resistance against disease and illnesses. Eating sources of Vitamin C every day is of great significance. Eating Kiwi regularly prevents various infections. Your body will be able to block off the irregularities that can lead to sickness.
   
6. Promotes Weight Loss - If you are trying to lose some weight, adding Kiwi on your diet plan will greatly help. This fruit is an excellent source of fiber that is a common mineral that leads to weight loss. This is because it aids proper digestion and bowel movement. Eating plenty of fiber fruits will help in lowering body’s overall cholesterol and blood sugar level thus avoiding development of fats. Fiber foods prevent obesity that can cause many more body complications especially in the heart.
   
7. Protects the Heart - Kiwi is rich in Vitamin C and it has polyphenols plus potassium that are very important in strengthening the blood vessels as well as the heart. Because this fruit has weight management properties, it is able to regulate normal body fat and cholesterol content. Too much cholesterol heightens fat production that compromises the normal condition of the heart. Kiwi is also able to reduce blood clotting through building stronger blood vessel walls. Blood clotting further leads to heart attack.
   
8. Contains Anti-Cancer Properties - Cancer is one of the most common causes of death nowadays.  There is no cure to cancer which highlights the importance of prevention. Preventing cancer is a very vague idea and the best to do so is to exercise and make sure your body gets sufficient vitamins and nutrients it needs. Eating Kiwi is vital in cancer prevention because this fruit contains flavanoids and carotenoids that are effective antioxidants. These antioxidants eliminate development of free radicals that primarily leads to cancer. It removes harmful toxins from the body and repairs damaged cells. It is able to nourish your DNA protecting them from oxygen-related irregularity that also triggers cancer.
   
9. Nourishes the Skin - Because Kiwi is rich in Vitamin C, it is able to promote growth and development of collagen. If the body produces high amounts of collagen, it reflects primarily to the skin. Eating Kiwi on a regular basis will help you achieve a healthier, younger looking, flawless skin free from skin problems such as visible pores, pimples, blemishes, and others more. Eating Kiwi also protects your skin from harmful effects of ultraviolet rays. 
   

Do your family a favor an include kiwi as a regular part of everyone’s diet. Start today and you could all live a longer, happier healthier life!
 
Happy Gardening