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Kiwi - The Wonder Fruit

Kiwi has many names. You can hear people calling it wonder fruit, wood berry, sunny peach, hairy bush fruit, Chinese gooseberry, so on and so forth. And this wonder fruit is even more wonderful when it comes to its health benefits. A study conducted by Dr. Paul Lachance of Rutgers University evaluated the nutritional value of fruits to determine and which is the most nutritional of all fruits. The study found that out of the 27 most commonly consumed fruits; kiwifruit is the most nutrient dense. Let us see what makes kiwi the nutrition powerhouse of fruits.

Health Benefits of Kiwi:

Kiwi- The Wonder Fruit

Vitamin C: Kiwifruit is a rich source of Vitamin C. The vitamin C content in kiwi is twice as much as in oranges. Studies suggest, a kiwi a day is sufficient to meet the needed Recommended Dietary Allowance (RDA). Also the content of vitamin C in it confers protective effect against the respiratory disorders like asthma. A study published in the April 2004 issue of Thorax found out that, children eating the most citrus and kiwifruit (5-7 servings per week) had 44% less incidence of wheezing when compared to children eating the least (less than once a week). 

Potassium: Kiwi as bananas, are rich in potassium. When compared to bananas, this fruit is low in calories. The low content of calories makes it low in sodium which is beneficial for a healthy heart. Sodium maintains the blood pressure thus preventing you from cardiovascular diseases.

Vitamin E: All of us know that foods rich in vitamin E are high in fats also. But, kiwi is one fruit that is a rich source of vitamin E with low fat content. Vitamin E makes it filled with antioxidants and healthy heart properties.

Folic Acids: Kiwifruit is a rich source of folic acid. It should be consumed by women before and during pregnancy. Folic acids prevent neural defects in babies and supplies sufficient vitamins to the pregnant woman. Once your baby starts growing it helps them in the development of brain and prevents from cardiovascular diseases.

Fiber: According to a research, the diet that is rich in fiber helps in treating constipation and inflammation of pouches in the digestive tract. Dietary fiber lowers your cholesterol level and reduce your risk of coronary heart disease, and certain types of cancer. Fiber also lowers the blood sugar level thus, reducing the risk of diabetes. It also adds bulk to your diet and makes you feel full faster. A fruit to stay full and lose weight too!

Zinc: The content of zinc present in kiwifruit helps men produce testosterone. Zinc also has other healthy benefits on skin, hair, teeth and nails.

Select your kiwifruit:

Kiwis are rough from outside but, what matters the most is the inside fruit. When you start looking for a kiwifruit make sure you pick a stiff and unblemished kiwi. The size of the kiwifruit is not a factor for consideration. Even the smaller kiwi tastes as good as the bigger one. Press kiwi with your thumb, if you feel a slight pressure then the kiwi is ripe and if it doesn’t then it is not yet ready to eat. Pick up the ripe kiwi and enjoy eating it.

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    Story first published: Monday, May 14, 2012, 12:27 [IST]
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