Hello dear steemians,
Today my article is about Food! But not the way you're used to (for those who follow my blog) with classic food recipe with instructions and so on! I mean , there are some Smoothie recipes at the end of this post but today I want to present you the FOOD AS MEDICINE! I sometimes write in my posts which are the main benefits of the ingredients I use in the recipe, do you remember? Well, today I'll start with the benefits firts, and then some smoothie recipes :p
Like Hippocrates said,
LET YOUR FOOD BE YOUR MEDICINE AND MEDICINE BE YOUR FOOD!!
I wrote about kiwies because I love the kiwifruits. I love their taste and their color. I love all fruits actually.
Kiwi is an exotic fruit that originates at the fooot of the Himalayan mountains in China, but it also grows in New Zealand, Italy, Iran, Chile. It has over 200 minuscule black edible seeds that are disposed in a unique radial form and the amount of vitamin C is higher than among citrus fruits.
The most common cultivar group of kiwifruit (Actinidia deliciosa 'Hayward') is oval, about the size of a large hen's egg (5–8 cm (2.0–3.1 in) in length and 4.5–5.5 cm (1.8–2.2 in) in diameter). It has a fibrous, dull and sour but edible greenish-brown skin and bright green or golden flesh with rows of tiny, black, edible seeds. The fruit has a soft texture with a sweet and unique flavour. [wikipedia source]
Kiwi is normally consumed in their natural form, as a whole fruit. They are very durable and easy to carry. They can also be used in juices and smoothies, cakes, tartes, bakery goods. I really love their vibrant color.
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PROPERTIES AND INDICATIONS
The most notable components of the kiwi fruit are as follows:
- Vitamin C: its content is almost double that of orange and lemon.
- Contains a moderate amount of carbohydrates in the form of sugars (9%), 1% protein and 0.5% fat.
- Kiwi fruits are very rich in vitamin A, K E and contain considerable amounts of vitamins B6, B2, B1, niacin.
- FOLATES: they also contain large amounts of folates. As folate is extremely labile and its presence in green leafy vegetables is easily destroyed by cooking, fresh kiwifruit can make a useful contribution to the total diet.
https://i.imgur.com/5Xva95j.gif
Fig 1. Graph comparing the folate content of kiwifruit with other commonly consumed fruit [Source]
- MINERALS: There are large amounts of Potassium, Magnesium, Phosphorus and Iron. Kiwi also contains significant amounts of Copper. This trace element, along with vitamin C, helps to absorb the iron in the intestines.
- Fiber: The kiwi fruit contains 3.4g / 100g of which most of it is soluble (pectin and mucilage).
- Kiwifruit seed oil contains on average 62% alpha-linolenic acid, an omega-3 fatty acid. Kiwifruit pulp contains carotenoids, such as provitamin A beta-carotene, lutein and zeaxanthin.
In short, in order to form a clearer idea about the nutritional richness of the kiwi fruit, I emphasize that it contains 17 times more vitamin C, 6 times more magnesium, 5 times more protein and 2 times more much more iron than apple.
Z. Göksel and A. Atak from Atatürk Horticultural Central Research Institute (Kiwifruit Processing Studies) said
The kiwifruit is unique because of its high nutritional content, different flavours, vitamins, minerals, antioxidants, phytochemicals and fibre content. In terms of nutrient content, the kiwifruit is amongst the richest fruits: it is also very valuable in terms of health.
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According to /USDA Database, RAW GREEN KIWI FRUIT presents these nutritional values:
https://i.imgur.com/VHDwtxV.jpg
Fig 2. Nutritional values of green raw Kiwi Fruit
Kiwi fruit offers the following nutritional benefits:
- Stimulates the immune system due to the high vitamin C content potentiated by the presence of other vitamins and minerals, being much more effective than pharmaceutical preparations.
- Enrich blood with iron, thus reducing anemia: they can be very beneficial in cases of anemia due to iron, vitamin C, folate and copper content.
- Because it stimulates the immune system and favors blood production, kiwi is recommended during pregnancy. They are also rich in folate, which helps to prevent congenital malformations of the spine, such as spina bifida.
- Reduce excess cholesterol and attenuate arteriosclerosis. Soluble kiwi fiber reduces the absorption of cholesterol and its precursors in the intestine, which reduces its blood level. This eliminates one of the causes of arteriosclerosis: the excess cholesterol in the blood. Also, kiwifruit has antioxidant properties due to vitamin C and E, which prevents the deposition of cholesterol on the arterial walls and the formation of atheromatic plaque. Their high potassium content and low sodium levels contribute to the prevention of hypertension.
- Because of their richness in soluble fiber, kiwifruit is an easy laxative that facilitates the transit of intestine feces.
- Kiwifruit improves cardiovascular system. A 2004 study from the University of Oslo tested kiwifruit consumption in a cross-over study for 28-days. The research found that eating two or three kiwifruits per day for just under a month reduced triglycerides by 15 percent. The 2-3 kiwifruits per day also reduced platelet aggregation by 18 percent. [source]
- Kiwifruit protects DNA and reduces asthma risk. A 2001 study from the UK’s Rowett Research Institute found that kiwifruit protected DNA from damage among human cells. A 2004 study from Rome’s Regional Health Authority studied 18,737 children from Central and Northern Italy and found that children that ate more kiwifruit and other citrus had 44 percent less wheezing, 32 percent less shortness of breath and 25 percent less chronic coughing. [source here]
Kiwifruit's Potential Protection against Macular Degeneration
Your mother may have told you carrots would keep your eyes bright as a child, but as an adult, it looks like fruit is even more important for keeping your sight. Data reported in a study published in the Archives of Opthamology indicates that 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, by 36%, compared to persons who consume less than 1.5 servings of fruit daily.
In this study, which involved over 110,000 women and men, researchers evaluated the effect of study participants' consumption of fruits; vegetables; the antioxidant vitamins A, C, and E; and carotenoids on the development of early ARMD or neovascular ARMD, a more severe form of the illness associated with vision loss. Food intake information was collected periodically for up to 18 years for women and 12 years for men. While, surprisingly, intakes of vegetables, antioxidant vitamins and carotenoids were not strongly related to incidence of either form of ARM, fruit intake was definitely protective against the severe form of this vision-destroying disease. Three servings of fruit may sound like a lot to eat each day, but kiwifruit can help you reach this goal. Slice kiwi over your morning cereal, lunch time yogurt or green salads. For a more elegant meal, decorate any fish dish or fruit salad with kiwi slices.
Source here, on The world's healthiest fruits website.
New study increases health evidence for kiwifruit consumption
New research conducted by Plant & Food Research has found that consumption of Zespri Kiwifruit, in addition to previously known health effects, may also significantly slow and reduce the uptake of sugars into the bloodstream.The research studied the glycaemic impact on people who ate kiwifruit with their breakfast, and found that people who ate kiwifruit with their breakfast saw more regulated blood sugar levels.
Zespri's Innovation Leader for Health and Nutrition, Dr Juliet Ansell says that kiwifruit have long been known for being high in fibre and vitamin C, but this new finding provides additional evidence for the health promoting qualities of the fruit.
Source here, at Plant and Food Research website
The nutritional and health attributes of kiwifruit: a review.
A Study by David P. Richardson, Juliet Ansell, Lynley N. Drummond
The purpose of this study is to describe the nutritional and health attributes of kiwifruit and the benefits relating to improved nutritional status, digestive, immune and metabolic health.
In terms of nutritional value, using scoring models that rank and compare the amount of important nutrients present in foods, kiwifruit score well against other fruit. The vitamin C content of green kiwi is 92.7 and 161.3 mg per 100 g in sungold kiwifruit,—almost three times the amount found in oranges and strawberries on an edible flesh weight basis.
A Gold kiwifruit intervention study showed enhanced plasma vitamin C concentration and reduced severity and duration of upper respiratory infection symptoms in 32 elderly people supplemented with four kiwifruit per day for 4 weeks
https://i.imgur.com/C9c9Na4.gif
Fig 3. Graph comparing the vitamin C content of kiwifruit with other commonly consumed fruit [source]
Studies showing that the consumption of both green and gold kiwifruit correlates with increased plasma vitamin E concentrations, suggest the vitamin E in kiwifruit is bioavailable.
Among the most important physicochemical properties of kiwifruit fibres are the hydration properties, which include water retention, capacity and swelling, viscosity (which requires solubility), and properties that depend on the size, shape and porosity of undigested particles. Future studies on the mechanisms by which kiwifruit dietary fibres, as part of a balanced diet, modulate digestion processes and act as a substrate for beneficial colonic microbiota, may aid understanding of the actions of fibre in the gut and its beneficial effects on human health.
There is a growing body of evidence to support the beneficial effects of kiwifruit in gastrointestinal function in healthy individuals as well as in individuals with constipation and other gastrointestinal disorders and recognition for the role of kiwifruit in their management.
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Fig.4 Summary of findings from human studies with fresh green kiwifruit for digestive health [source]
The total antioxidant capacity of kiwifruit was reported to be higher than apple, grapefruit and pear, but less than raspberry, strawberry, orange and plum. Kiwifruit could undoubtedly be a useful dietary vehicle for delivering antioxidant nutrients and other phytonutrients; the scientific data suggest that eating kiwifruit has the potential to inhibit oxidative and inflammatory processes.
Regular consumption of green and gold kiwifruit can also affect beneficially certain physiological biomarkers, particularly in individuals with metabolic abnormalities related to major causes of morbidity and mortality, such as diabetes, cardiovascular disease (CVD), stroke and dementia.
CONCLUSION:
The increased research data and growing consumer awareness of the health benefits of kiwifruit provide logical motivation for their regular consumption as part of a balanced diet. Kiwifruit should be considered as part of a natural and effective dietary strategy to tackle some of the major health and wellness concerns around the world.
For more data, read entire study on Springer Link Platform here.
Effect of kiwifruit consumption on sleep quality in adults with sleep problems
A study by Hsiao-Han Lin MS , Pei-Shan Tsai PhD , Su-Chen Fang MS , Jen-Fang Liu PhD
Numerous studies have revealed that kiwifruit contains many medicinally useful compounds, among which antioxidants and serotonin may be beneficial in the treatment of the sleep disorders. The aim of this study was to evaluate the effects of kiwifruit on sleep patterns, including sleep onset, duration, and quality.
Twenty-nine subjects, 5 males and 24 females, 20 to 55 years of age, participated in this study. They consumed 2 kiwifruits 1 hour before bedtime nightly for 4 weeks.
https://i.imgur.com/7JUXXT8.jpg
Fig. 5 Difference in measurements after the 4-week intervention (n=24) [source]
The results of this study showed that sleep quality was significantly improved in adult subjects following a 4- week regimen of kiwifruit consumption. Even with the minimal presence of discrepancies between subjective and objective measurements, results substantiated that 4- weeks kiwifruit consumption improved sleep quality in terms of increased total sleep duration and sleep efficiency.
For more data, read entire study here.
❗❗ DISCLAIMER: Information offered on is for educational purposes only. This post makes neither medical claim, nor intends to diagnose or treat medical conditions. Links to external sites are for informational purposes only. This post neither endorses them nor is in any way responsible for their content. Readers must do their own research concerning the safety and usage of any herbs or supplements. If you are pregnant or nursing consult a professional before using herbs.
Here you have a few Kiwi Smoothie Recipes, hope you'll try them!
- Mango Kiwi Orange Smoothie: 1 mango, 2 kiwi, 250 orange juice, ice
- Pineapple Kiwi Coconut Smoothie: 1 peace of pineapple, 400ml coconut water, one banana, 3 kiwi, ice
- Peach Ginger and Kiwi Smoothie: 1 peace of ginger, 2 peaches, 3 kiwi, 1 lime, coconut water or orange juice
- Kiwi and Spinach Green Smoothie: 1 cup of spinach, 2 kiwi, 1 banana, ginger, mint, water, cconut water or vegetable milk
- Kiwi Berries Yoghurt Smoothie: 1 cup of berries, 2 kiwi, 150g yoghurt, 1 banana, coconut water
Wish you all a wonderful day,
Stay calm and Eat Kiwi 🥝 !! haha
Miss Deli ❤️
Originally posted here: https://steemit.com/naturalmedicine/@missdeli/kiwi-fruit-as-natural-medicine-research-has-found-great-benefits-of-this-vibrant-green-color-fruit
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