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Tuesday, 16 April 2013

HEALTH BENIFTS OF KIWI(CHINESE GOOSBERRY)

Health benefits of Kiwi fruit Kiwifruit is a very rich source of soluble dietary fiber (3.8 g per 100 g of fruit OR 10% of RDA), which makes it a good bulk laxative. The fiber content helps to protect the colon mucous membrane by decreasing exposure time to toxins as well as binding to cancer-causing chemicals in the colon. The fruit is an excellent source of antioxidant vitamin-C; providing about 154% of the DRI (daily-recommended intake). Consumption of foods rich in vitamin-C helps the body develop resistance against infectious agents and scavenge harmful free radicals. Kiwi fruit contains very good levels of vitamin-A, vitamin-E, vitamin-K and flavonoid anti-oxidants such as beta-carotene, lutein and xanthin. Vitamin K has a potential role in the increase of bone mass by promoting osteotrophic activity in the bone. It also has established role in Alzheimer's disease patients by limiting neuronal damage in the brain. Total antioxidant strength measured in terms of oxygen radical absorbance capacity (ORAC) of kiwifruit (gold, raw) is 1210 µmol TE/100 g. Research studies have shown that certain substances in kiwi-fruit functions as blood thinner function similar to aspirin; thus, it helps prevent clot formation inside the blood vessels and protect from stroke and heart-attack risk. Kiwi-fruit seeds are an excellent source of omega-3 fatty acids. Research studies show that consumption of foods rich in omega-3 fatty acids may reduce the risk of coronary heart disease, stroke, and help prevent the development of ADHD, autism, and other developmental disorders in children. Fresh kiwi fruit is a very rich source of heart-healthy electrolyte "potassium." 100 g contains 312 mg or 7% of daily-recommended levels of this electrolyte. Potassium is an important component of cell and body fluids that help regulate heart rate and blood pressure by countering malefic effects of sodium. It also contains good amounts of minerals like manganese, iron and magnesium. Manganese is used in the body as a co-factor for the powerful antioxidant enzyme, superoxide dismutase. Magnesium is an important bone-strengthening mineral like calcium. See the table below for in depth analysis of nutrients: Kiwi fruit or Chinese gooseberry (Actinidia chinensis), Fresh, Nutrient value per 100 g . (Source: USDA National Nutrient data base) Principle Nutrient Value Percentage of RDA Energy 61 Kcal 3% Carbohydrates 14.66 g 11% Protein 1 g 2% Total Fat 0.52 g 2% Cholesterol 0 mg 0% Dietary Fiber 3 g 8% Vitamins Folates 25 µg 6% Niacin 0.341 mg 2% Riboflavin 0.025 mg 2% Thiamin 0.027 mg 2% Vitamin A 87 IU 3% Vitamin C 92.7 mg 154% Vitamin E 1.46 mg 10% Vitamin K 40.3 µg 34% Electrolytes Sodium 3 mg 0% Potassium 312 mg 7% Minerals Calcium 34 mg 3.5% Copper 0.130 mg 14% Iron 0.31 mg 4% Magnesium 17 mg 4% Manganese 0.098 mg 4% Zinc 0.14 mg 1% Phyto-nutrients Carotene-ß 52 µg -- Crypto-xanthin-ß 0 µg -- Lutein-zeaxanthin 122 µg -- Selection and storage Kiwifruit season begins by September and lasts until November. Though they are available throughout most of the year, they are at their best between August until December. Mature fruits harvested from the vine carefully; the unripe stuff appears hard, starchy, and closely resembles the sapodilla (sapote) fruit. Place raw kiwi-fruits in a plastic bag for 4-6 days to ripen. Keeping them in a paper bag with an apple, banana or pears will help to augment ripening process. In the stores, choose kiwi featuring intact skin, without any surface blemishes or cuts. Ripe-kiwis yield to gentle pressure when pressed with the thumb. Ripe kiwi-berries have a short shelf life and damage early if kept open at room temperature. For extended shelf-life, keep them in the refrigerator set at appropriate humidity. Preparation and serving methods Fresh, delicious, succulent kiwifruit can be eaten all alone. Wash under cold running water and gently peel the skin. Once cut, the slices should be eaten soon as they become soggy if left open in the air. Here are some serving tips: Kiwifruits are so delicious that they can be eaten as they are without any additions. Enjoy their unique flavor. Serve sliced kiwi fruit and strawberries with yogurt, whose flavors are naturally complementary with each other. Mixture of sliced kiwi-fruit and pineapple together to make sauce, add it to marinate chicken breast and boil. The active compound, actinidin in kiwi fruit helps tenderizing meat products. The fruit is also used in the preparation of New Zealand’s popular dessert, Pavloa. It is also used in the preparation of muffins, cheesecake, pie, juice and jellies.

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