Kiwifruit

KIWI Fruit: Health and Medicinal Benifits

Kiwifruit is a little fruit holding great surprises. The most common species of kiwifruit are Actinidia deliciosa, commonly known as Hayward kiwi or Chinese Gooseberry and Actinidia Chinensis. 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 well-known vitamins and minerals that promote your health.

Kiwi contains a variety of flavonoids and carotenoids that have demonstrated antioxidant activity and these phytonutrients in kiwi may be responsible for this DNA protection. The unique combination of antioxidants in Kiwi fruit helps protect the cell DNA from oxidative damage.

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. Kiwi’s high vitamin C content along with other antioxidant compounds has been proven to boost the immune system.

Kiwi’s low glycemic index and high fiber content means it will not create a strong insulin rush like other fruit with high sugar contents — so the body will not respond by storing fat. It also is safe for diabetics. Inositol, a sugar alcohol naturally occurring in kiwifruit, may play a positive role in regulating diabetes.

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. 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. Kiwifruit has been shown to contain an antimutagenic component, helping to prevent the mutations of genes that may initiate the cancer process. The presence of glutathione may account for the reduction.

 Eating vitamin C-rich fruit such as kiwi may confer a significant protective effect against respiratory symptoms associated with asthma such as wheezing.

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.

Raw kiwi contains actinidain, a protein-dissolving enzyme that can help digest a meal much like the papain in papaya or bromelain in pineapple.

Kiwis are a great source of fiber. This prevents constipation and other intestinal problems. The fuzzy fiber of Kiwi helps bind and move toxins from your intestinal tract.

Kiwi fruit has the anti-clotting benefits with no side effects. The amino acid arginine, present in kiwifruit, is being looked at by cardiologists to improve postangioplasty blood flow and actually prevent the formation (or reformation) of plaque in the arteries. Kiwifruit contains pectin, which has been shown to lower cholesterol. Kiwi’s high level of potassium helps keep our electrolytes in balance by counteracting the effects of sodium.

A few of the benefits of a properly acid/alkaline balanced body are: youthful skin, deeper sleep, abundant physical energy, fewer colds, less arthritis, and reduced osteoporosis.

Kiwis are a good source of vitamin E, an antioxidant known to protect skin from degeneration. Lutein, an important phytochemical found in kiwifruit, has been linked to the prevention of prostate and lung cancer.

Inositol is found in kiwifruit. It functions as a precursor of an intracellular second messenger system so it can be beneficial in the treatment of depression. Kiwifruit contains a relatively high level of serotonin. Serotonin causes a calming effect in most individuals.

Kiwifruit contains the amino acid arginine, a well-known vasodilator that has been used to treat impotence in men.

Kiwifruit
Carbohydrate Factor: 3.6 Fat Factor: 8.37 Protein Factor: 3.36 Nitrogen to Protein Conversion Factor: 6.25
Refuse: 24% Refuse Description: Skin		Gold (Actinidia chinensis)	Chinese gooseberry, Green (Actinidia deliciosa)
Varity
Nutrient	Unit	1Value per100g	1Value per100g
Water	g	83.07	83.22
Energy	kcal	61	60
Protein	g	1.14	1.23
Total lipid (fat)	g	0.52	0.56
Ash	g	0.61	0.76
Carbohydrate, by difference	g	14.66	14.23
Fiber, total dietary	g	3	2
Sugars, total	g	8.99	10.98
Sucrose	g	0.15	0.05
Glucose (dextrose)	g	4.11	5.2
Fructose	g	4.35	5.68
Lactose	g	0	0
Maltose	g	0.19	0.05
Galactose	g	0.17	0
Starch	g	0	0.18
Minerals
Calcium, Ca	mg	34	20
Iron, Fe	mg	0.31	0.29
Magnesium, Mg	mg	17	14
Phosphorus, P	mg	34	29
Potassium, K	mg	312	316
Sodium, Na	mg	3	3
Zinc, Zn	mg	0.14	0.1
Copper, Cu	mg	0.13	0.147
Manganese, Mn	mg	0.098	0.058
Selenium, Se	µg	0.2	3.1
Vitamins
Vitamin C, total ascorbic acid	mg	92.7	105.4
Thiamin	mg	0.027	0.024
Riboflavin	mg	0.025	0.046
Niacin	mg	0.341	0.28
Pantothenic acid	mg	0.183	0.5
Vitamin B-6	mg	0.063	0.057
Folate, total	µg	25	34
Folic acid	µg	0	0
Folate, food	µg	25	34
Folate, DFE	µg	25	0
Choline, total	mg	7.8	5
Betaine	mg	0.5	0
Vitamin B-12	µg	0	0
Vitamin B-12, added	µg	0	0
Vitamin A, RAE	µg	4	4
Retinol	µg	0	0
Carotene, beta	µg	52	43
Carotene, alpha	µg	0	0
Cryptoxanthin, beta	µg	0	0
Vitamin A, IU	IU	87	72
Lycopene	µg	0	0
Lutein + zeaxanthin	µg	122	114
Vitamin E (alpha-tocopherol)	mg	1.46	1.49
Vitamin E, added	mg	0	0
Tocopherol, beta	mg	0	0
Tocopherol, gamma	mg	0.03	0.01
Tocopherol, delta	mg	0	0.01
Vitamin D (D2 + D3)	µg	0	0
Vitamin D	IU	0	0
Vitamin K (phylloquinone)	µg	40.3	5.5
Lipids
Fatty acids, total saturated	g	0.029	0.149
Fatty acids, total monounsaturated	g	0.047	0.036
Fatty acids, total polyunsaturated	g	0.287	0.207
Cholesterol	mg	0	0
Amino Acids
Tryptophan	g	0.015	0.044
Threonine	g	0.047	0.042
Isoleucine	g	0.051	0.037
Leucine	g	0.066	0.056
Lysine	g	0.061	0.06
Methionine	g	0.024	0.016
Cystine	g	0.031	0.025
Phenylalanine	g	0.044	0.03
Tyrosine	g	0.034	0.023
Valine	g	0.057	0.046
Arginine	g	0.081	0.109
Histidine	g	0.027	0.02
Alanine	g	0.053	0.04
Aspartic acid	g	0.126	0.119
Glutamic acid	g	0.184	0.129
Glycine	g	0.06	0.046
Proline	g	0.044	0.028
Serine	g	0.053	0.04
Alcohol, ethyl	g	0	0
Caffeine	mg	0	0
Theobromine	mg	0	0
Flavonoids
Anthocyanidins	mg	0	0
Flavan-3-ols	mg	0.4	0.6
Flavanones	mg	0	0
Flavones	mg	0.7	0
Flavonols	mg	1	0
Isoflavones	mg	0	0
Proanthocyanidin	mg	3.1	0