Kiwi – rich in nutrients with low calories

Kiwi fruit, native to Northern China was first cultivated in New Zealand at the turn of the 20th Century and was known as Chinese Gooseberries. Later it was christened as Kiwi fruit in New Zealand because the fruit shares characteristics with New Zealand’s national bird Kiwi which is also small, brown and fuzzy.

Kiwis are rich in nutrients with low calories. It is packed with vital nutrients like Vitamin C, Vitamin E, Vitamin K, copper, choline, Magnesium and Phosphorous.

Kiwis are rich in fiber that binds to toxins and flushes them out of the body. The fiber also binds to cholesterol and removes them from the body and thus kiwi also helps to reduce cholesterol.

Studies show that Kiwis have a mild laxative effect and hence are good for constipation. Fiber and Potassium in kiwis are good for heart health. Kiwi’s high level of potassium helps to keep the electrolytes in the body balanced thereby countering the effects of Sodium. Low sodium helps to reduce the risk of heart disease. The high potassium content in Kiwis also helps to reduce the risk of stroke and loss of muscle mass. It also preserves the bone mineral density and reduces formation of kidney stones. Kiwi has a very low glycemic index i.e. it does not increase the blood sugar quickly which makes it a good fruit for diabetics as well. Kiwi falls in the category of most alkaline fruits and thus helps in balancing acidic and alkaline food consumption. Few advantages of a properly acid/alkaline balanced body are youthful skin, deeper sleep, abundant physical energy, fewer colds and reduced osteoporosis. Kiwi’s high level of lutein and zeaxanthin-both of which are natural chemicals found in a human eye helps prevent eye related problems.

Kiwi allergy is very common. If trying kiwi for the first time, do so in small quantities.

Fresh kiwi fruit can be eaten by itself after washing under cold running water. They should be eaten before they become soggy if left open in the air. Serve sliced kiwi fruit and strawberries with yogurt. The fruit can also used in the preparation of muffins, cheesecake, party-cakes, pie, juices, and jellies.

From the Panel of Well at Heart e-Health Magazine App

– By Ms. Pariksha Rao

M Sc in Advanced Human Nutrition and Public Health Nutrition (Delhi University).

Diploma in Clinical Research and Clinical Behaviour Science

Senior Clinical Nutritionist & Wellness Coach

Mindfulness Expert – Diabetes (UK)

International Diabetes Federation certified Diabetes Educator.

She is the founder of Indian Diabetes Educators group. Presently she is a member of American Heart Association (AHA), American Diabetes Association (ADA), Coeliac Society of India, Indian Dietetic Association and National Institute of Nutrition.

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