The Shocking Truth About Kiwi

Everybody tells us that we need to eat more green foods but sometimes our kids give us some resistance when it comes to the green stuff. However, one green thing most kids love are kiwis, even though they are green and are packed full of nutrients and antioxidants. You can feed kiwis to them every day and won't get a complaint. They are yummy plain but can be cut up in cereal, and used in fruit salad.

You don't have to tell them all of the nutrition they are getting, but if you are a little curious...continue reading and find the shocking truth about kiwis!

Kiwis are one of nature's perfect foods: low in calories, high in energy and an excellent source of antioxidants. Each one delivers a world of nutrition benefits, including:

• Vitamin C: Each serving of kiwifruit has nearly two-and-a-half times the recommended daily allowance of vitamin C, proven to boost the immune system and fight the effects of stress and aging.
• No fat: Kiwifruit is fat-free, an important consideration in today's healthy diets and a rarity among foods containing so many other nutritional benefits.
• Fiber: Two kiwifruit contain more fiber than a bowl of bran cereal, the tasty way to maintain heart health, regular digestion and lower cholesterol.
• Potassium: A serving of California Kiwifruit has more potassium than a banana, ideal for maintaining fluid and electrolyte balance and for releasing energy during exercise.
• Antioxidants: Kiwifruit is an excellent source of antioxidants which are important in reducing your risk of cancer, heart disease and stroke.
• Low glycemic index: With a glycemic index of 52, kiwifruit is a fat-free, low-carb fruit that's safe for diabetics and a smart part of any weight-loss diet.
• Magnesium: Two kiwifruit deliver 30 mg of magnesium, which improves nerve and muscle function while boosting your energy level.
• Lutein: Kiwifruit contains the phytochemical lutein, which works to prevent age-related blindness and protect eyes from various kinds of damage.
• Folate: With nearly 10% of the recommended daily value of folate, kiwifruit is a good way to protect the health of mother and baby during pregnancy while helping prevent birth defects.
• Zinc: Men will appreciate kiwifruit's zinc content, which helps produce testosterone, while everyone can enjoy its other benefits like healthy hair, skin, teeth and nails.
• Vitamin E: Kiwifruit is one just a handful of fat-free sources of vitamin E, a powerful antioxidant that helps lower cholesterol and boost immunity.

HAVE YOU SEEN HOW KIWIS GROW?

WHAT IS YOUR FAVORITE WAY TO EAT A KIWI?

KIWI BENEFITS 

Researchers exploring the potential positive features of the kiwi fruit have conducted several studies involving children and adults. A study in Italy indicated that children had less trouble with wheezing, shortness of breath, and coughing in the night when they consumed 5-7 servings of kiwi or citrus fruit a week. Asthma sufferers were found to derive the most benefit from the kiwi, even when eaten as few as 1-2 times a week. Adults can also benefit from eating the jewel-toned fruit! Another study demonstrated that eating 2-3 kiwi fruits a day can reduce the potential for blood clots and decrease triglycerides. Yet another study cited the kiwi’s ability to protect and repair the body from DNA damage, which could protect against cancer.

Nutritional No Limitsds
From disease prevention to an abundance of vitamins and minerals, the kiwi provides a wide array of nutrition benefits. According to a study at Rutgers University, the kiwi is the most nutrient dense fruit, ounce for ounce. Below is a list of the different ways that the naturally fat-free kiwi can help our health:

Disease Prevention
Fiber: Kiwi provides 16% of the RDA for fiber and has a role in the prevention of constipation and some cancers.

Phytonutrients: Kiwis have phytonutrients, which repair DNA, act as the body’s protection against some cancers, and function as antioxidants. Learn more about phytonutrients plant powers.

Vitamins
Folic Acid: Kiwi provides 10% of the RDA for folic acid, which is important for expectant mothers and works to produce red blood cells.
Vitamin C: One serving of kiwi gives the body 230% of the RDA for Vitamin C, which helps heal wounds, increase iron absorption, and boost the immune system.
Vitamin E: Kiwi provides 10% RDA for Vitamin E and decreases the risk of heart disease.
Minerals
Calcium: Kiwi provides 5.5% of the RDA for Calcium.
Chromium: Kiwi aids in regulating heartbeats.
Copper: Kiwi provides 8% of the RDA for Copper.
Iron: Kiwi provides 4% of the RDA for Iron.
Magnesium: Kiwi provides 6% of the RDA for Magnesium, which can enhance your energy level.
Potassium: Kiwi aids in fluid maintenance.
Zinc: Kiwi helps keep hair, skin, teeth, and nails healthy.

SELECTING, STORING, AND EATING A KIWI
How do I choose a kiwi?
Look for a fruit that is plump and fragrant with no visible bruising or wrinkles and a slightly firm feel

WHAT IF I CHOSE A FRUIT THAT ISN’T YET RIPE?
Kiwis ripen quickly when placed in either a paper or plastic bag with a banana. However, once they are ripened, store them away from other fruit or they will decompose more quickly!
HOW LONG ARE KIWIS GOOD FOR ONCE I BUY THEM?
Ripe kiwi fruit can last in the refrigerator for 1-2 weeks.

CAN I EAT THE SKIN?
You can, but wash carefully to remove unwanted pesticides! Rub it a bit to minimize the fuzz. The skin actually provides more fiber to your sweet snack. If you’re not fond of the fuzzy exterior, simply “sloop” it out by slicing the kiwi in half horizontally and spooning out each end to enjoy.

WHAT IS A SERVING SIZE?
A serving of kiwi fruit is ½ cup, or 1 medium-sized kiwi.

THE KIWI CRAZE
Kiwi fruit can be enjoyed in fruit salad, or eaten plain.

Alexandria Hardy is a Registered Dietitian employed by Diablo Clinical Research, where she provides nutrition education to clinical research subjects and works on various marketing and nutrition communications. She earned her undergraduate degree in Dietetics and Fitness/Nutrition/Health from Purdue University and completed her internship in Indianapolis, IN.

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