Include Kiwi in your diet

GHK

Good Housekeeping - Jul 01,2014

Include Kiwi in your diet

Among the kiwi fruit's many qualities is its ability to enhance sleep and cut triglycerides by almost 15 percent. Unlike most "nutritious" foods, it isn't a bitter pill to swallow either Rainbow diet, brown rice, oats and lemon and honey in lukewarm water You're doing everything to ensure that you get all the essential nutrients and keep empty calories at bay. However, your search for health foods takes a beating when there's a slice of cheesecake staring at you. The good news is that sometimes, it's possible to take the "middle path" by packing in healthy goodness and appeasing your taste buds. This season, we recommend kiwi if you're looking for that unusual healthy balance. Wealth Of Health Benefits You will be surprised at what a kiwi a day can do for your wellbeing.

Among the kiwi fruit's many qualities is its ability to enhance sleep and cut triglycerides by almost 15 percent. Unlike most "nutritious" foods, it isn't a bitter pill to swallow either Rainbow diet, brown rice, oats and lemon and honey in lukewarm water You're doing everything to ensure that you get all the essential nutrients and keep empty calories at bay. However, your search for health foods takes a beating when there's a slice of cheesecake staring at you. The good news is that sometimes, it's possible to take the "middle path" by packing in healthy goodness and appeasing your taste buds. This season, we recommend kiwi if you're looking for that unusual healthy balance. Wealth Of Health Benefits You will be surprised at what a kiwi a day can do for your wellbeing.

Improved Digestion

There are few fruits that are as fiber rich as a kiwi. With only 42 calories per piece, they offer a commendable 2.1gm of fiber. This means that your intestinal and gastric functions are enhanced thanks to its natural ability to retain water. It can also fool you into feeling more "full" and combat bloating after a greasy meal. Its mild laxative effect relieves constipation by adding "bulk" to the food; thus increasing the frequency of bowel movements. The fuzzy fruit goes well with a protein rich diet as it's able to break down proteins found in a wide variety of foods and dairy products faster and more readily than our digestive enzymes.

There are few fruits that are as fiber rich as a kiwi. With only 42 calories per piece, they offer a commendable 2.1gm of fiber. This means that your intestinal and gastric functions are enhanced thanks to its natural ability to retain water. It can also fool you into feeling more "full" and combat bloating after a greasy meal. Its mild laxative effect relieves constipation by adding "bulk" to the food; thus increasing the frequency of bowel movements. The fuzzy fruit goes well with a protein rich diet as it's able to break down proteins found in a wide variety of foods and dairy products faster and more readily than our digestive enzymes.

Zing Of Vitamin C

A medium sized kiwi has more vitamin C than an orange and a golden kiwi has almost three times more of the vitamin than a lemon. Healthy bones, good skin and strong teeth need enough vitamin C and since our body cannot produce it naturally, it's essential that we include it in our daily diet. *To up your body's immunity, relieve achy muscles and joints, heal bruises and better your skin, make sure you have a kiwi a day.'One serving of kiwi gives the body 230 percent of the recommended dietary allowance (RDA) of vitamin C,' says Dr Iti Bhalla, nutritionist, Paras Hospital, Gurgaon. Even those who're anemic can benefit from the vitamin C content in kiwis as that helps in iron absorption.

A medium sized kiwi has more vitamin C than an orange and a golden kiwi has almost three times more of the vitamin than a lemon. Healthy bones, good skin and strong teeth need enough vitamin C and since our body cannot produce it naturally, it's essential that we include it in our daily diet. *To up your body's immunity, relieve achy muscles and joints, heal bruises and better your skin, make sure you have a kiwi a day.'One serving of kiwi gives the body 230 percent of the recommended dietary allowance (RDA) of vitamin C,' says Dr Iti Bhalla, nutritionist, Paras Hospital, Gurgaon. Even those who're anemic can benefit from the vitamin C content in kiwis as that helps in iron absorption.

Safe For Diabetics & Dieters

Kiwi's low glycemic index restricts the rise in blood glucose, making it a preferred fruit for diabetics. In fact, even sportspersons and weightwatchers can benefit from the kiwi's low-calorie and high nutritional content. 'Increased consumption of plant foods such as kiwis decreases the risk of obesity and improves the rate of mortality,' concludes Dr Bhalla.

The Goodness Of Minerals

Folate (a type of B vitamin) is what's responsible for making DNA and genetic material. It also aids the formation of red blood cells that make efficient use of oxygen, iron and other minerals. Women before or during pregnancy, teenagers, people who consume a lot of alcohol or those with problems of nutritional absorption are specially found lacking. Also cooking saps the essential nutrient from foods. So, a kiwi should be your answer. While it won't suffice to meet your daily quota, it will stand you in good stead, nutritionally.Apart from folate, kiwi also boasts of large amounts of potassium. This mineral is crucial for those suffering from chronic high blood pressure, irregular heart rhythm or high cholesterol. So, as a preventive, include fresh fruits, green veggies, cereals and a kiwi (it has higher potassium content than most fruits such as a banana, apple, orange). 'In one study, those who consumed 4,069 mg of potassium per day had a 49 percent lower risk of death from **ischemic heart disease, as compared to those who consumed less than 1,000 mg per day,' shares Dr Bhalla.

Folate (a type of B vitamin) is what's responsible for making DNA and genetic material. It also aids the formation of red blood cells that make efficient use of oxygen, iron and other minerals. Women before or during pregnancy, teenagers, people who consume a lot of alcohol or those with problems of nutritional absorption are specially found lacking. Also cooking saps the essential nutrient from foods. So, a kiwi should be your answer. While it won't suffice to meet your daily quota, it will stand you in good stead, nutritionally.Apart from folate, kiwi also boasts of large amounts of potassium. This mineral is crucial for those suffering from chronic high blood pressure, irregular heart rhythm or high cholesterol. So, as a preventive, include fresh fruits, green veggies, cereals and a kiwi (it has higher potassium content than most fruits such as a banana, apple, orange). 'In one study, those who consumed 4,069 mg of potassium per day had a 49 percent lower risk of death from **ischemic heart disease, as compared to those who consumed less than 1,000 mg per day,' shares Dr Bhalla.

Antioxidant Value

Kiwis are known to be rich in antioxidants, such as vitamin C, E and polyphenols - thanks to the flavonoids in them. Research shows that people who ate a kiwi a day saw a considerable improvement in blood plasma. 'Antioxidant-rich foods help create collagen which prevents damage caused by the sun and pollution, smoothes wrinkles and improves skin texture,' says Dr Bhalla.

GOOD-TO-KNOW

Look for a kiwi that is plump and fragrant with no visible bruising or wrinkles. It should feel slightly firm

Kiwis ripen quickly when placed in either a paper or plastic bag with a banana. However, once ripe, store them away from other fruits or they will decompose quickly A ripe kiwi can last in the refrigerator without rotting for 1 to 2 weeks.

Kiwis are more nutritious with their skin intact (it's what has most of the fibre). However, make sure that you wash the fruit thoroughly to remove the pesticides and rub its surface to minimize the fuzz

Kiwis are more nutritious with their skin intact (it's what has most of the fibre). However, make sure that you wash the fruit thoroughly to remove the pesticides and rub its surface to minimize the fuzz

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