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Kiwifruit
Kiwifruit ~ Natures Super Foods
I have to say that I was amazed to learn that this super fruit is the most nutrient-rich of the top 26 fruits consumed in the world today.
I know I like it in my fruit salads but I didn't know it also has the highest density of any fruit, for vitamin C, magnesium and other nutrients important for cardiovascular health .
In fact a report out of the University of Oslo, Norway suggests that eating 2-3 of these super fruits per day will improve your heart health, thin your blood, reduce clotting (Platelet aggregation) by an average of 18%, and lower your fat in the blood (triglycerides) by an average of 15%.
Among the top three, low-sodium, high-potassium fruits, this fruit, originally from China, ranks number one, having more potassium than a banana or citrus fruits, and, it's classified (USFDA) as an excellent source of vitamin C, as well as dietary fiber.
Snuck a fourth one in there on ya.
Also by the FDA's definition, it's also a good source of vitamin E and potassium.
Kiwifruit is low fat and contains no cholesterol.
Unlike other fruits, it has an unusually broad complement of nutrients.
Let me explain that.
You see, most fruits tend to be high in only one or two nutrients, but kiwifruit delivers 8% daily value (DV) of folic acid, 8% DV of copper, 8% DV of pantothenic acid, 6% DV of calcium and magnesium, 4% DV of iron and vitamin B6, 2% DV of phosphorus and trace amounts of vitamin A (beta carotene) and other vitamins and minerals.
That was a mouthful, now read this;
Cancer
Kiwifruit has actually been shown to contain an anti-mutagenic component, helping to prevent the mutations of genes that may initiate the cancer process.
It's thought the presence of glutathione may account for this reduction.
* You've probably heard that carcinogenic nitrates are formed during the smoking or barbecuing of foods.
Well, when those nitrates are ingested, a process called "nitrosation" can occur, in which free radicals are formed that may lead to the formation of gastric or other cancers, as well as the signs of aging.
Kiwi has been demonstrated to aid in the prevention of "nitrosation".
* In another in vitro test with cultured mammalian-cell lines, the fruit extract was found to inhibit melanoma, or skin cancer.
* The amino acid, arginine, thats present in the fruit, is being looked at by cardiologists to improve postangioplasty blood flow and actually prevent the formation (or reformation) of plaque in the arteries.
* In fact, it's ranked as having the fourth highest natural antioxidant potential next to the red fruits containing high levels of beta carotene.
* Lutein, an important phytochemical found in kiwifruit, has been linked to the prevention of prostate and lung cancer.
* In addition, this super fruit is now being recognized by the FDA as an excellent source of dietary fiber, studies indicate that it contains another not-yet-isolated compound that accelerates digestive transit time even faster than dietary fiber alone, which is important for colon cancer prevention.
The benefit of this laxative action is to decrease the build-up of cancer-promoting nasties. * Kiwifruit is one of the few fruits that are green at maturity, and chlorophyll is responsible for the color.
And, several studies have suggested that chlorophyllin, a derivative of chlorophyll, is an inhibitor of liver carcinogenesis.
Depression
* Inositol is found in this green, super fruit.
And, recent studies have shown that Inositol, because of its function as a precursor of an intracellular second messenger system, can be beneficial in the treatment of depression.
Go figure.
Diabetes
* Because Inositol is a sugar alcohol naturally occurring in kiwifruit, it may play a positive role in regulating diabetes.
Inositol supplements may improve nerve conduction velocity in diabetic neuropathy.
* Inositol plays a role in intracellular responses to hormones and neurotransmitters.
It acts as a second messenger in cell signaling processes.
Eye Health & Macular Degeneration
* I had no idea these numbers were this high but fourteen million American adults needlessly suffer from macular degeneration.
Kiwifruit is rich in phytochemicals and especially a subcomponent, lutein.
Lutein is known to accumulate in the retina of the eye.
Recent USDA studies have linked these important compounds to the prevention of macular degeneration, the leading cause of irreversible blindness in the U.S.
* Kiwifruit contains a wealth of carotenoids (beta carotenes, luteins and xanthophylls); phenolic compounds (flavonoids and anthocyanins) and antioxidants, including vitamins C and E.
The excellent complement of antioxidants in kiwifruit may help prevent the oxidation of the good cholesterol (HDLs).
* Kiwifruit is particularly high in two amino acids: arginine and glutamate.
Arginine may help promote an increase in arteriolar dilation, working as a vasodilator and improving blood flow, which is important for your heart's health.
* The FDA considers kiwifruit a good source of vitamin E, crucial for a healthy heart.
* Kiwifruit contains magnesium at 6% DV.
And, magnesium is thought to be in short supply in the diets of many affluent countries.
Poor magnesium levels are associated with heart disease, myocardial infarction and hypertension.
* Kiwifruit contains pectin, which has been shown to lower cholesterol.
When I read this myself, I just say "WOW!"
Hypertension
Cardiologists believe the sodium-to-potassium ratio is critical for heart health.
And, low and behold, that ratio is extremely favorable in kiwifruit.
Immunity
* Kiwifruit has been shown to be an immune booster, most likely due to its extremely high vitamin C content and its combined complement of antioxidant compounds.
Impotence
* Kiwifruit contains the amino acid arginine, a well-known vasodilator that has been used to treat impotence in men.
Physical Fitness
* Kiwifruit contains a wide range of minerals (electrolytes) essential for replenishing those lost during exercise, especially in hot environments.
It's also a naturally significant source of electrolytes for a preworkout regimen.
* In China, a kiwi-based sport drink was designed to overcome athletic training in a hot environment, where large amounts of minerals can be lost in sweat.
A 5% addition of carbohydrates to the kiwifruit juice helped to maintain a normal glucose level during exhaustive training.
The sports drink was tested on China's elite soccer and track teams and in a more controlled experiment on amateur athletes.
The results?
The athletes were able to ride a Monark ergometer longer, hematocrit increased significantly after exercise, the drink maintained blood glucose at normal levels when training lasted more than 2.5 hours without affecting insulin levels and vitamin C status of the athletes improved as measured by urinary output.
Best of all, athletes said it was fragrant, tasty, refreshing and thirst quenching.
It appeared to have no negative side effects (Di et al, 1990).
Stress Reduction
* Kiwifruit contains a relatively high level of serotonin.
Serotonin causes a calming effect in most individuals.
Weight Control
* Calorie for calorie, kiwifruit is one of the most nutrient-rich fruits.
You get the best balance of nutrients per calorie (the most nutrients for the fewest calories)from kiwifruit, cantaloupe, papaya and lemons.
So there you have it, you're up to speed on the kiwifruit.
Now I have to ask, "Is this fruit not worthy of "super food" status?"
10-Minute Kiwi Mandala
Prep and Cook Time: 10 minutes
Ingredients:
8-oz low-fat vanilla or soy yogurt 3 TBS fresh orange juice 1 TBS cream honey**
1/2 tsp grated orange rind* 1/4 tsp grated lemon rind* 1 kiwifruit
4 strawberries
Optional: 2 TBS chopped walnuts or pecans
Directions:
In a small bowl, whisk the yogurt, orange juice, honey and grated orange and lemon rind, making sure the honey is completed blended into the yogurt.
Place in 2 shallow soup dishes.
Peel the kiwifruit and slice into 1/8" rounds.
Take off the stems and cut strawberries lengthwise into 4 pieces.
Arrange the fruit in a beautiful pattern on top of the yogurt mixture and sprinkle with some grated orange rind and nuts if desired.
Refrigerate for 1/2 hour so that the yogurt is well chilled.
Enjoy immediately!
*Use an organic orange and lemon, if possible, to avoid wax coating.
**Cream honey is whipped honey found in most health food stores.
And please note that additional information and copies of the published research can be found online for those that so desire, (there's usually a few people who ask) for your convenience, just use the "searchbox" below.
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