Kiwi is a fruit rich in vitamin C: it contains about 90 mg per 100 grams of fruit, twice as much as oranges. If, according to the recommended nutritional intakes, an adult needs 110 mg of vitamin C per day and knowing that a kiwi weighs about 100 grams, then it would mean that a kiwi for breakfast alone provides almost all the vitamin C needs.
In this way, the vitamin C in kiwi strengthens our immune defences and gives us energy to face winter.
Despite its small size, kiwi contains many minerals and vitamins that are good for your child's health in many ways. In particular, it has properties that strengthen the immune system.
Two kiwis provide more than 5 g of fiber, or about 15% of the recommended daily serving size. It is known that a diet high in fiber, in addition to preventing constipation, can contribute to the prevention of cardiovascular disease, the control of type 2 diabetes and appetite.
Nutritional value of kiwi (Sources: Health Canada, Canadian Nutrient File, 2010) :
Raw Kiwifruit, 1 large (90 g)
Calories 56
Protein 1.0 g
Carbohydrate 13.3 g
Fat 0.5 g
Dietary fibre 2.7 g
Glycemic load: Low
Antioxidant power: Moderate
Health Benefits of Kiwi
Kiwi is a protector of the heart:
The combination of its fibers and polyphenols has a beneficial effect on the cardiovascular system (two or three fruits per day for one month), in particular by reducing by 18% the platelet aggregation, responsible for the formation of blood clots and therefore thrombosis, and by reducing their triglyceride content by 15%. More recently, kiwifruit has also shown a rather surprising protective effect of DNA: a team of researchers has subjected the DNA of volunteers, whose diet was controlled, to a destructive agent - peroxide - and found that that of kiwifruit eaters repairs itself, with a lasting effect for at least 24 hours. The fruit could therefore become a new way of fighting cancer, but also lifestyle-related diseases, in people at risk.
A human study has demonstrated the cardioprotective potential of kiwifruit. The researchers observed that consuming 2 or 3 kiwis per day for about 1 month resulted in a decrease in platelet aggregation and a decrease in blood triglycerides, 2 risk factors associated with cardiovascular disease. In hyperlipidemic individuals, regular consumption of kiwifruit may also contribute to improving the lipid profile (good and bad cholesterol ratio) and increasing blood levels of vitamins C and E.
Anti-cancer:
According to a study conducted by the University of Oslo, kiwi prevents blood oxidation, making it a powerful ally against certain types of cancer that result from DNA oxidation.
Oxidative damage to DNA is one of the possible causes of some cancers. In one study, researchers observed a decrease in DNA oxidation and an increase in the antioxidant capacity of the blood in subjects who consumed 1 kiwi per day for 3 weeks. The researchers also found that the DNA of the cells of people who consumed 500 ml (2 cups) of kiwi juice was more resistant to oxidation and, therefore, to the damage that could result. This study showed that kiwi extract was more effective than vitamin C (known for its antioxidant power) in protecting against oxidative damage to DNA. This suggests that the antioxidant power of kiwi is not only due to its vitamin C content.
Slows the onset of osteoporosis:
Kiwi is an alkalizing food. However, it is important to counterbalance our modern diet, which focuses mainly on acidifying foods with alkalinizing foods that contain minerals essential to our health. Without this input, our body will draw from the mineral reserves of our bones, which leads to osteoporosis.
Reduces stress and nervousness:
Kiwi is perfect for reducing stress. Thanks to its high vitamin C content, it helps to avoid nervousness and anxiety.
Promotes healing:
A study in rats showed that kiwi would promote wound healing better than the application of a traditional antimicrobial cream. Thanks to its ability to modulate angiogenesis and its antibacterial properties, kiwi could also be effective in the treatment of chronic ulcers, at low cost
Good for transit:
Kiwifruit is rich in fiber (helicellulose in the flesh, and pectin in its seeds), which makes it beneficial for intestinal transit. It would also help in constipation problems.
Caution:
Kiwi is a food implicated in oral allergy syndrome. This syndrome is an allergic reaction to certain proteins from various fruits, vegetables and nuts. It mainly affects people with pollen allergies and is almost always preceded by hay fever. For example, when some people allergic to ragweed consume raw kiwi (cooking usually breaks down allergenic proteins), an immunological reaction may occur. These people suffer from itching and burning sensations in their mouth, lips and throat. Symptoms can appear and then disappear, usually within minutes of consuming or touching the food. In the absence of other symptoms, this reaction is not serious and kiwi consumption does not have to be systematically avoided. However, it is recommended to consult an allergist to determine the cause of reactions to plant foods. The latter will be able to assess whether special precautions should be taken.
