Top Healthy Foods: Kiwi Fruit
Nutrient Dense, Full of Fibre and Higher in Potassium than Bananas
Oct 8, 2008
Gram for gram, kiwis contain almost twice as much vitamin C as oranges and more fibre than apples. Two medium kiwi fruits contain almost five grams of fibre. A study at Rutgers University in New Jersey found kiwis are the most nutrient dense of all fruits. Papaya came in second place while oranges and mangos tied for third. Kiwis also outranked bananas and oranges as the highest low-sodium, high-potassium food.
They also contain good amounts of vitamin E, magnesium, manganese and copper. Studies have shown these vitamins and minerals may act together to help protect against stroke and heart disease by reducing formation of spontaneous blood clots, lowering LDL cholesterol levels and reducing blood pressure.
Excellent Antioxidant
A study in the Journal of Medicinal Food found that kiwi juice, along with seven other fruit juices, significantly reduced oxidative stress in human plasma. This was confirmed in another study in Carcinogenesis where kiwis not only limited the amount of oxidative damage to DNA but they also stimulated cellular repair of damage that had already occurred. These effects were also apparent in a very short time when kiwis were added to a normal diet.
Cancer-fighter
Used for centuries in yoga nutritional therapy to help fight cancer and heart disease, these small furry green fruits are rich in antioxidants and phytonutrients. The phytonutrients in kiwis are alpha-carotene, caffeic acid, cryptoxanthin, isolutein, lutein, coumaric acid, pinene, quercetin, violaxanthin and zeaxanthin. Caffeic acid has been shown to act as a carcinogenic inhibitor while lutein and zeaxanthin help protect against blindness according to a 2007 study at the National Eye Institute in Maryland.
Aspirin Replacement
In Western medicine kiwis have been shown to work as a blood thinner. This could be particularly relevant for those taking an aspirin a day for the same purpose. A daily dose of aspirin can cause small tears in the intestinal walls and contribute to all kinds of complications. A kiwi a day is unlikely to cause any of aspirin’s side effects which include stomach pain, bruising or bleeding and does not interfere with any other medications.
Fruits rich in vitamin C are also good for protecting against respiratory symptoms associated with asthma and help wheezing symptoms in children. They also contain digestive enzymes, similar to papaya and pineapple and are used in Oriental medicine to help speed up wound healing, sores and inflammation. Kiwis are also considered a tonic for growing children and postpartum women.
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