Health Check; Kiwifruit
Packed with more vitamin C than an equivalent amount of orange, the bright green flesh of the kiwifruit, speckled with tiny black seeds adds a dramatic tropical flair to any fruit salad. California kiwifruit is available November through May,
while the New Zealand crop hits the market June through October making fresh kiwis available year round.
The kiwifruit is a small fruit approximately 3 inches long and weighing about four ounces. Its green flesh is almost creamy in consistency with an invigorating taste reminiscent of strawberries, melons and bananas, yet with its own unique sweet flavor.
This chart graphically details the %DV that a serving of Kiwifruit provides for each of the nutrients of which it is a good, very good, or excellent source according to Food Rating System.
Health Benefits
Kiwifruit can offer a great deal more than an exotic tropical flair in your fruit salad. These emerald delights contain numerous phytonutrients as well as known vitamins and minerals that promote your health.
Kiwi's Phytonutrients Protect DNA
In the world of phytonutrient research, kiwifruit has fascinated researchers for its ability to protect DNA in the nucleus of human cells from oxygen-related damage. Researchers are not yet certain which compounds in kiwi give it this protective antioxidant capacity, but they are sure that this healing property is not limited to those nutrients most commonly associated with kiwifruit, including its vitamin C or beta-carotene content. Since kiwi contains a variety of flavonoids and carotenoids that have demonstrated antioxidant activity, these phytonutrients in kiwi may be responsible for this DNA protection.
The protective properties of kiwi have been demonstrated in a study with 6 and 7 year old children in Northern and Central Italy. The more kiwi or citrus fruit these children consumed, the less likely they were to have respiratory-related health problems including wheezing, shortness of breath, or night coughing. These same antioxidant protective properties may have been involved in providing protection for these children.
Premier Antioxidant Protection
Kiwifruit emerged from our food ranking system as an excellent source of vitamin C. This nutrient is the primary water-soluble antioxidant in the body, neutralizing free radicals that can cause damage to cells and lead to problems such as inflammation and cancer. In fact, adequate intake of vitamin C has been shown to be helpful in reducing the severity of conditions like osteoarthritis, rheumatoid arthritis, and asthma, and for preventing conditions such as colon cancer, atherosclerosis, and diabetic heart disease. And since vitamin C is necessary for the healthy function of the immune system, it may be useful for preventing recurrent ear infections in people who suffer from them. Owing to the multitude of vitamin C's health benefits, it is not surprising that research has shown that consumption of vegetables and fruits high in this nutrient is associated with a reduced risk of death from all causes including heart disease, stroke and cancer.
Fiber for Blood Sugar Control Plus Cardiovascular and Colon Health
The food ranking system used also qualified kiwifruit as a very good source of dietary fiber. The fiber in kiwifruit has also been shown to be useful for a number of conditions. Researchers have found that diets that contain plenty of fiber can reduce high cholesterol levels, which may reduce the risk of heart disease and heart attack. Fiber is also good for binding and removing toxins from the colon, which is helpful for preventing colon cancer. In addition, fiber-rich foods, like kiwifruit, are good for keeping the blood sugar levels of diabetic patients under control. It is also a good source of the mineral potassium.
Protection against Asthma
Eating vitamin C rich fruits such as kiwi may confer a significant protective effect against respiratory symptoms associated with asthma such as wheezing.
A study published in Thorax that followed over 18,000 children aged 6 - 7 years living in Central and Northern Italy found that those eating the most citrus and kiwifruit (5-7 servings per week) had 44% less incidence of wheezing compared to children eating the least (less than once a week). Shortness of breath was reduced by 32%, severe wheeze by 41%, night time cough by 27%, chronic cough by 25%, and runny nose by 28%. Children who had asthma when the study began appeared to benefit the most, and protective effects were evident even among children who ate fruit only once or twice a week.
Protection against Macular Degeneration
Your mother may have told you carrots would keep your eyes bright as a child, but as an adult, it looks like fruit is even more important for keeping your sight. Data reported in a study published in the Archives of Opthamology indicates that eating 3 or more servings of fruit per day may lower your risk of age-related macular degeneration (ARMD), the primary cause of vision loss in older adults, by 36%, compared to persons who consume less than 1.5 servings of fruit daily. Three servings of fruit may sound like a lot to eat each day, but kiwifruit can help you reach this goal. Slice kiwi over your morning cereal, lunch time yogurt or green salads. For a more elegant meal, decorate any fish dish or fruit salad with kiwi slices.
A Delicious Way to Enjoy Cardiovascular Health
Enjoying just a couple of kiwifruit each day may significantly lower your risk for blood clots and reduce the amount of fats (triglycerides) in your blood, therefore helping to protect cardiovascular health.
Unlike aspirin, which also helps to reduce blood clotting but has side effects such as inflammation and bleeding in the intestinal tract, the effects of regular kiwi consumption are all beneficial. Kiwifruit is an excellent source of vitamin C, and polyphenols, and a good source of potassium, all of which may function individually or in concert to protect the blood vessels and heart. In one study, human volunteers who ate 2 to 3 kiwifruit per day for 28 days reduced their platelet aggregation response (potential for blood clot formation) by 18% compared to controls eating no kiwi. In addition, kiwi eaters' triglycerides (blood fats) dropped by 15% compared to controls.
Description
The kiwifruit is a little fruit holding great surprises. The most common specie of kiwifruit is actinidia deliciosa, commonly known as Hayward kiwi. Inside of this small, oval-shaped fruit featuring brown fuzzy skin resides a brilliant, semi-translucent emerald green flesh speckled with a few concentrically arranged white veins and small black seeds. Its flesh is almost creamy in consistency with an invigorating taste reminiscent of a mixture of strawberries and bananas, yet with its own unique sweet flavor.
With the growing interest in kiwifruit, other species are now becoming more widely available. These include the hardy kiwi and the silvervine kiwi, two smooth-skinned varieties that are the size of cherries and whose flesh has a golden yellow-green hue.
How to Select and Store
When selecting kiwifruits, hold them between your thumb and forefinger and gently apply pressure; those that have the sweetest taste will yield gently to pressure. Avoid those that are very soft, shriveled or have bruised or damp spots. As size is not related to the fruit's quality, choose a kiwifruit based upon your personal preference or recipe need. Kiwifruits are usually available throughout most of the year.
If kiwifruits do not yield when you gently apply pressure with your thumb and forefinger, they are not yet ready to be consumed since they will not have reached the peak of their sweetness. Kiwifruits can be left to ripen for a few days to a week at room temperature, away from exposure to sunlight or heat. Placing the fruits in a paper bag with an apple, banana or pear will help to speed their ripening process. Ripe kiwifruits can be stored either at room temperature or in the refrigerator. For the most antioxidants, consume fully ripened kiwifruit.
Tips for Preparing and Cooking
Kiwifruits are so delicious that they can be eaten as is. They can be peeled with a paring knife and then sliced or you can cut them in half and scoop the flesh out with a spoon. You can also enjoy the skins which are very thin like a Bosc pear and are full of nutrients and fiber; the peachlike fuzz can be rubbed off before eating.
Kiwifruits should not be eaten too long after cutting since they contain enzymes (actinic and bromic acids) that act as a food tenderizer, with the ability to further tenderize the kiwifruit itself and make it overly soft. Consequently, if you are adding kiwifruit to fruit salad, you should do so at the last minute so as to prevent the other fruits from becoming too soggy.
While sliced kiwi fruit may soften other fruits when combined in fruit salad, a study published in the June 2006 issue of the Journal of Agricultural and Food Chemistry has found that minimal processing of kiwi and other fruits — cutting, packaging and chilling — does not significantly affect their nutritional content even after 6, and up to 9, days. You can prepare a large bowl of fruit salad on the weekend, store it in the refrigerator, and enjoy it all week, receiving almost all the nutritional benefits of just prepared fruit salad. To ensure kiwi fruit does not "tenderize" the other fruits in your salad, store sliced kiwi in a separate air-tight container and add to the rest of the fruit salad just before serving.
How to Enjoy
Serve sliced kiwifruit and strawberries, fruits whose flavors are naturally complementary, topped with yogurt.
Mix sliced kiwifruit, orange and pineapple together to make chutney that can be served as an accompaniment to chicken or fish.
Blend kiwifruit and cantaloupe in a food processor to make a chilled soup. For a creamier consistency, blend yogurt in with the fruit mixture.
Kiwifruit have a wonderful flavor and appearance for use in fruit tarts.
Individual Concerns
Kiwifruit and Oxalates
Kiwifruit are among a small number of foods that contain measurable amounts of oxalates; naturally occurring substances found in plants, animals, and human beings. When oxalates become too concentrated in body fluids, they can crystallize and cause health problems. For this reason, individuals with already existing and untreated kidney or gallbladder problems may want to avoid eating kiwifruit. Laboratory studies have shown that oxalates may also interfere with absorption of calcium from the body. Yet, in every peer - reviewed research study we've seen, the ability of oxalates to lower calcium absorption is relatively small and definitely does not outweigh the ability of oxalate containing foods to contribute calcium to the meal plan. If your digestive tract is healthy, and you do a good job of chewing and relaxing while you enjoy your meals, you will get significant benefits, including absorption of calcium, from calcium-rich foods and plant foods that also contain oxalic acid.
Kiwifruit and Latex Allergy
Like avocados and bananas, kiwifruit contain substances called compounds that are associated with the latex-fruit allergy syndrome. There is strong evidence of the cross-reaction between latex and these foods.
In-Depth Nutritional Profile
Kiwifruit is an excellent source of vitamin C and vitamin K as well as a very good source of copper and dietary fiber. It is also a good source of vitamin E, potassium, folate, and manganese.
In addition to the nutrients highlighted in the ratings chart above, an in-depth nutritional profile for Kiwifruit is as follows. It contains a full array of nutrients, including carbohydrates, sugar, soluble and insoluble fiber, sodium, vitamins, minerals, fatty acids, amino acids and more.
The kiwifruit is a small fruit approximately 3 inches long and weighing about four ounces. Its green flesh is almost creamy in consistency with an invigorating taste reminiscent of strawberries, melons and bananas, yet with its own unique sweet flavor.
Kiwifruit, fresh
1.00 2 inches
(69.00 grams)
1.00 2 inches
(69.00 grams)
Calories: 42
GI: low
GI: low
NutrientDRI/DV
vitamin C 85%
vitamin K 31%
copper 10%
fiber 8%
vitamin E 7%
potassium 6%
manganese 4%
This chart graphically details the %DV that a serving of Kiwifruit provides for each of the nutrients of which it is a good, very good, or excellent source according to Food Rating System.
Health Benefits
Kiwifruit can offer a great deal more than an exotic tropical flair in your fruit salad. These emerald delights contain numerous phytonutrients as well as known vitamins and minerals that promote your health.
Kiwi's Phytonutrients Protect DNA
In the world of phytonutrient research, kiwifruit has fascinated researchers for its ability to protect DNA in the nucleus of human cells from oxygen-related damage. Researchers are not yet certain which compounds in kiwi give it this protective antioxidant capacity, but they are sure that this healing property is not limited to those nutrients most commonly associated with kiwifruit, including its vitamin C or beta-carotene content. Since kiwi contains a variety of flavonoids and carotenoids that have demonstrated antioxidant activity, these phytonutrients in kiwi may be responsible for this DNA protection.
The protective properties of kiwi have been demonstrated in a study with 6 and 7 year old children in Northern and Central Italy. The more kiwi or citrus fruit these children consumed, the less likely they were to have respiratory-related health problems including wheezing, shortness of breath, or night coughing. These same antioxidant protective properties may have been involved in providing protection for these children.
Premier Antioxidant Protection
Kiwifruit emerged from our food ranking system as an excellent source of vitamin C. This nutrient is the primary water-soluble antioxidant in the body, neutralizing free radicals that can cause damage to cells and lead to problems such as inflammation and cancer. In fact, adequate intake of vitamin C has been shown to be helpful in reducing the severity of conditions like osteoarthritis, rheumatoid arthritis, and asthma, and for preventing conditions such as colon cancer, atherosclerosis, and diabetic heart disease. And since vitamin C is necessary for the healthy function of the immune system, it may be useful for preventing recurrent ear infections in people who suffer from them. Owing to the multitude of vitamin C's health benefits, it is not surprising that research has shown that consumption of vegetables and fruits high in this nutrient is associated with a reduced risk of death from all causes including heart disease, stroke and cancer.
Fiber for Blood Sugar Control Plus Cardiovascular and Colon Health
The food ranking system used also qualified kiwifruit as a very good source of dietary fiber. The fiber in kiwifruit has also been shown to be useful for a number of conditions. Researchers have found that diets that contain plenty of fiber can reduce high cholesterol levels, which may reduce the risk of heart disease and heart attack. Fiber is also good for binding and removing toxins from the colon, which is helpful for preventing colon cancer. In addition, fiber-rich foods, like kiwifruit, are good for keeping the blood sugar levels of diabetic patients under control. It is also a good source of the mineral potassium.
Protection against Asthma
Eating vitamin C rich fruits such as kiwi may confer a significant protective effect against respiratory symptoms associated with asthma such as wheezing.
A study published in Thorax that followed over 18,000 children aged 6 - 7 years living in Central and Northern Italy found that those eating the most citrus and kiwifruit (5-7 servings per week) had 44% less incidence of wheezing compared to children eating the least (less than once a week). Shortness of breath was reduced by 32%, severe wheeze by 41%, night time cough by 27%, chronic cough by 25%, and runny nose by 28%. Children who had asthma when the study began appeared to benefit the most, and protective effects were evident even among children who ate fruit only once or twice a week.
Protection against Macular Degeneration
Your mother may have told you carrots would keep your eyes bright as a child, but as an adult, it looks like fruit is even more important for keeping your sight. Data reported in a study published in the Archives of Opthamology indicates that eating 3 or more servings of fruit per day may lower your risk of age-related macular degeneration (ARMD), the primary cause of vision loss in older adults, by 36%, compared to persons who consume less than 1.5 servings of fruit daily. Three servings of fruit may sound like a lot to eat each day, but kiwifruit can help you reach this goal. Slice kiwi over your morning cereal, lunch time yogurt or green salads. For a more elegant meal, decorate any fish dish or fruit salad with kiwi slices.
A Delicious Way to Enjoy Cardiovascular Health
Enjoying just a couple of kiwifruit each day may significantly lower your risk for blood clots and reduce the amount of fats (triglycerides) in your blood, therefore helping to protect cardiovascular health.
Unlike aspirin, which also helps to reduce blood clotting but has side effects such as inflammation and bleeding in the intestinal tract, the effects of regular kiwi consumption are all beneficial. Kiwifruit is an excellent source of vitamin C, and polyphenols, and a good source of potassium, all of which may function individually or in concert to protect the blood vessels and heart. In one study, human volunteers who ate 2 to 3 kiwifruit per day for 28 days reduced their platelet aggregation response (potential for blood clot formation) by 18% compared to controls eating no kiwi. In addition, kiwi eaters' triglycerides (blood fats) dropped by 15% compared to controls.
Description
The kiwifruit is a little fruit holding great surprises. The most common specie of kiwifruit is actinidia deliciosa, commonly known as Hayward kiwi. Inside of this small, oval-shaped fruit featuring brown fuzzy skin resides a brilliant, semi-translucent emerald green flesh speckled with a few concentrically arranged white veins and small black seeds. Its flesh is almost creamy in consistency with an invigorating taste reminiscent of a mixture of strawberries and bananas, yet with its own unique sweet flavor.
With the growing interest in kiwifruit, other species are now becoming more widely available. These include the hardy kiwi and the silvervine kiwi, two smooth-skinned varieties that are the size of cherries and whose flesh has a golden yellow-green hue.
How to Select and Store
When selecting kiwifruits, hold them between your thumb and forefinger and gently apply pressure; those that have the sweetest taste will yield gently to pressure. Avoid those that are very soft, shriveled or have bruised or damp spots. As size is not related to the fruit's quality, choose a kiwifruit based upon your personal preference or recipe need. Kiwifruits are usually available throughout most of the year.
If kiwifruits do not yield when you gently apply pressure with your thumb and forefinger, they are not yet ready to be consumed since they will not have reached the peak of their sweetness. Kiwifruits can be left to ripen for a few days to a week at room temperature, away from exposure to sunlight or heat. Placing the fruits in a paper bag with an apple, banana or pear will help to speed their ripening process. Ripe kiwifruits can be stored either at room temperature or in the refrigerator. For the most antioxidants, consume fully ripened kiwifruit.
Tips for Preparing and Cooking
Kiwifruits are so delicious that they can be eaten as is. They can be peeled with a paring knife and then sliced or you can cut them in half and scoop the flesh out with a spoon. You can also enjoy the skins which are very thin like a Bosc pear and are full of nutrients and fiber; the peachlike fuzz can be rubbed off before eating.
While sliced kiwi fruit may soften other fruits when combined in fruit salad, a study published in the June 2006 issue of the Journal of Agricultural and Food Chemistry has found that minimal processing of kiwi and other fruits — cutting, packaging and chilling — does not significantly affect their nutritional content even after 6, and up to 9, days. You can prepare a large bowl of fruit salad on the weekend, store it in the refrigerator, and enjoy it all week, receiving almost all the nutritional benefits of just prepared fruit salad. To ensure kiwi fruit does not "tenderize" the other fruits in your salad, store sliced kiwi in a separate air-tight container and add to the rest of the fruit salad just before serving.
How to Enjoy
Serve sliced kiwifruit and strawberries, fruits whose flavors are naturally complementary, topped with yogurt.
Mix sliced kiwifruit, orange and pineapple together to make chutney that can be served as an accompaniment to chicken or fish.
Blend kiwifruit and cantaloupe in a food processor to make a chilled soup. For a creamier consistency, blend yogurt in with the fruit mixture.
Kiwifruit have a wonderful flavor and appearance for use in fruit tarts.
Individual Concerns
Kiwifruit and Oxalates
Kiwifruit are among a small number of foods that contain measurable amounts of oxalates; naturally occurring substances found in plants, animals, and human beings. When oxalates become too concentrated in body fluids, they can crystallize and cause health problems. For this reason, individuals with already existing and untreated kidney or gallbladder problems may want to avoid eating kiwifruit. Laboratory studies have shown that oxalates may also interfere with absorption of calcium from the body. Yet, in every peer - reviewed research study we've seen, the ability of oxalates to lower calcium absorption is relatively small and definitely does not outweigh the ability of oxalate containing foods to contribute calcium to the meal plan. If your digestive tract is healthy, and you do a good job of chewing and relaxing while you enjoy your meals, you will get significant benefits, including absorption of calcium, from calcium-rich foods and plant foods that also contain oxalic acid.
Kiwifruit and Latex Allergy
Like avocados and bananas, kiwifruit contain substances called compounds that are associated with the latex-fruit allergy syndrome. There is strong evidence of the cross-reaction between latex and these foods.
In-Depth Nutritional Profile
Kiwifruit is an excellent source of vitamin C and vitamin K as well as a very good source of copper and dietary fiber. It is also a good source of vitamin E, potassium, folate, and manganese.
Kiwifruit, fresh
1.00 2 inches 69.00 grams
Calories: 42
GI: low | ||||
| Nutrient | Amount | DRI/DV (%) | Nutrient Density | World's Healthiest Foods Rating |
|---|---|---|---|---|
| vitamin C | 63.96 mg | 85 | 36.5 | excellent |
| vitamin K | 27.81 mcg | 31 | 13.2 | excellent |
| copper | 0.09 mg | 10 | 4.3 | very good |
| fiber | 2.07 g | 8 | 3.5 | very good |
| vitamin E | 1.01 mg (ATE) | 7 | 2.9 | good |
| potassium | 215.28 mg | 6 | 2.6 | good |
| folate | 17.25 mcg | 4 | 1.8 | good |
| manganese | 0.07 mg | 4 | 1.5 | good |
| World's Healthiest Foods Rating | Rule |
|---|---|
| excellent | DRI/DV>=75% OR Density>=7.6 AND DRI/DV>=10% |
| very good | DRI/DV>=50% OR Density>=3.4 AND DRI/DV>=5% |
| good | DRI/DV>=25% OR Density>=1.5 AND DRI/DV>=2.5% |
Culled and edited. Images: Google
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