Fruit - Kiwi

Kiwi

Principle	Nutrient Value(100g)	Percentage ofRDA
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-β	52 µg	--
Crypto-xanthin-β	0 µg	--
Lutein-zeaxanthin	122 µg	--

1. Immunity:Has more vitamin C than oranges and can help in the development and maintenance of bones,cartilage,teeht and gums. Can also helps lower blood triglyceride levels.
2. Combat Cancer:It is good source of soluble dietary fiber (3.8 g per 100 g of fruit OR 10% of RDA), which brand it as 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.
3. Alzheimer's disease: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.
4. Controls Heart rate and BP: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.
   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.
5. Developmental disorders in children: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.
6. Digetsion:Raw kiwi contains actinidain, a protein-dissolving enzyme that can help digest a meal much like the papain in papaya or bromelain in pineapple. Kiwis are a great source of fiber. This prevents constipation and other intestinal problems.
7. Blood Pressure:Kiwi’s high level of potassium helps keep our electrolytes in balance by counteracting the effects of sodium
8. Protects from DNA Damage:A study by Collins, Horska and Hotten showed that the unique combination of antioxidants in Kiwi fruit helps protect the cell DNA from oxidative damage. Some experts conclude this can help prevent cancer
9. Weight Manangement:Kiwi’s low glycemic index and high fiber content means it will not create a strong insulin rush like other fruit with high sugar contents — so the body will not respond by storing fat
10. Diabetics:Kiwi is in the ‘low’ category for glycemic index, meaning it does not raise your blood sugar quickly. It has a glycemic load of 4 which means it is safe for diabetics.
11. Protects Against Macular Degeneration and Other Eye Problems:Macular degeneration is the leading cause of vision loss in older adults. A study on over 110,000 men and women showed that eating 3 or more serving of fruit per day decreased macular degeneration by 36%. This is thought to be associated with the kiwi’s high levels of lutein and zeaxanthin — both of which are natural chemicals found in the human eye. Although both fruits and vegetables were studied, this same effect was not shown for vegetables.
12. Prevents Skin Diseases:Kiwi fruit for skin also aids from skin diseases. The omega-3 fatty acids are very essential for preventing a number of skin diseases. It is also required for maintaining healthy cell membranes.
13. Good for Teeth Gums:It is high in vitamin c, e, frolic acid many minerals and phytonutrients. And antioxidants. The vitamin c is said to be good for gum tissue because it helps healing.

1. Healthy Skin:Kiwis are a good source of vitamin E, an antioxidant known to protect skin from degeneration.
2. Prevents Sun Damage:Kiwi fruit is rich in amino acids which fight the harmful rays of the sun, preventing sun damage.
3. Hair
   1. Fights Hair Loss
   2. Collagen Formation on Scalp
   3. Hydrates Hair
   4. Prevents Premature Graying
   5. Maintaining Hair Health
   6. Treats Dandruff and Eczema
4. Fights Hair Loss:Fruits rich in vitamin C and E can help fight hair loss and maintain proper health of the hair. It contains minerals like magnesium, zinc and phosphorus which stimulate blood circulation, accelerating hair growth.
5. Face Mask:1 pureed kiwi,1 tablespoon yogurt,1 teaspoon olive oil. Mix all ingredients in food processer. Apply it on your face and wash off after 15 mins. You can store excess mixture in the refridgerator for upto a week. If it starts smelling funky though, its time to hit the trash.
6. Skin Complextion Mask:Mask half kiwi along with a tablespoon of olive oil/almond oil.Add one egg yolk and mix well.Apply to your face and keep it for 15 minutes.Wash it warm water.
   Take a bowl and keep 10 drops of olive oil, 1 tablespoon kiwi pulp, 1 egg’s yolk ingredients into it. Mix everything together and make a paste. Apply this paste on your face to get a wonderfully glowing skin.
7. Rejuvenation Skin Mask:Mash Kiwi and strawberry to form a pulpy paste.Add sandalwood powder and fuller’s earth. These ingredients are good for oil control.Apply the paste on your face for 15 minutes.Wash off with warm water.
8. Clear Pores and Blemish skin Mask:Mix Kiwi pulp with some fresh lemon juice.Apply it to your face using a cotton ball.Leave it on for 15 minutes.Wash off with lukewarm water later.
9. Skin cool and acne free:Mix a tablespoon of sandalwood powder with a table spoon of kiwi fruit pulp to make a sweet smelling facemask.
10. Skin Toner:Mix kiwi fruit juice and olive oil together to make a good face mask. Rub it on your skin and let it be there for 15 minutes. Now wash it off.
11. Skin revitalizing mask:Place one kiwi fruit, five strawberries, half cucumber in a grinding jar and grind them to make a paste.

1. Eating kiwi, if you are allergic to it, may cause itchy mouth, sore mouth, nausea, vomiting, abdominal cramps, diarrhea, hives, skin itching, drop in blood pressure, loss of consciousness.
2. Rashes And Swelling:According to studies, it has been found that overeating of kiwi can lead to swelling. Anaphylaxis can also occur in people eating too much of kiwi. Rash, asthma and hives are also common. It can also lead to local mouth irritation.
3. Dermatitis:Individuals consuming high quantities of kiwi on a daily basis may develop skin disorder, such as dermatitis.
4. Diarrhea And Collapsing:Overconsumption of kiwi also leads to vomiting, nausea, and diarrhea. It may also lead to fainting and difficulty in swallowing.
5. Pancreatitis Problem:Overeating of kiwi can lead to acute pancreatitis. This tasty fruit comes enriched with potassium, serotonin and Vitamin C and E. High doses of these components can alter the triglyceride level in the blood, which may harm the pancreas in the long run.
6. Interaction With Some Specific Types Of Drugs:According to many researches, it has been found that this fruit has antifungal activities and can lead to addictive effects when eaten with other antifungal medicines. It increases the chances of bleeding, if taken with specific types of drugs. Some of the drugs are anticoagulants, aspirin, heparin, anti-platelet drugs, and non-steroidal anti-inflammatory drugs.
7. Latex Allergy:As per studies, it has been found that most people with latex allergy are also prone to developing kiwi allergy. If you have allergic reactions to latex, then you should avoid consumption of kiwi and products with kiwi.

1. Eating:
2. Season Available: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.Unripe berries feature hard, starchy, and closely resemble that of sapodilla (sapote) fruit.
3. Selection: choose kiwi featuring intact skin, without any surface blemishes or cuts. Ripe-kiwis yield to gentle pressure when pressed with the thumb. Once ripen, they have a short shelf life and damage early if kept open at room temperature. For extended shelf-life, keep them inside the refrigerator set at appropriate humidity.
4. Storing: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.
   The kiwi fruits can last for almost 6 months if stored whole in a plastic bag with a few holes, in the refrigerator.Frozen kiwi can be stored for 8 months at 0 degrees Fahrenheit.
5. Serving:Kiwis can actually be eaten whole - skin and all.
6. Safety:
7. Cooking Tips:
   1. Serve sliced kiwi fruit and strawberries with yogurt, whose flavors are naturally complementary with each other.
   2. 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.
   3. The fruit is also used in the preparation of New Zealand’s popular dessert, Pavloa.
   4. It is also used in the preparation of muffins, cheesecake, party-cakes, pie, juice and jellies.
   5. Kiwifruit could also be used as a natural meat tenderizer. It is because kiwi fruit contains an enzyme called Actinidin. Just cut in half and rub kiwi fruit over the meat, or peel and mash with a fork then spread it on the surface of the meat and let stand for 10 to 15 minutes or longer. The enzyme Actinidin also breaks down protein in dairy products. That's why when kiwi fruit is combined with low fat ice cream, yogurt, or sour cream, it's best to serve and eat it right away.