Kiwi: benefits, properties, uses, and contraindications

An antioxidant, it keeps bad cholesterol at bay. It combats constipation. And it helps you quit smoking. A fruit of which we are the world's leading producers.

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Kiwi

It is sometimes considered a fruit exotic, but Italy is one of the leading producing countries in the world of Kiwi, of excellent quality. A fruit whose season begins in November and ends in May, while in the other months of the year those coming from New Zealand are found. The kiwi is rich of Vitamin C, capable of protecting even from the respiratory symptoms ofasthmaIt contains polyphenols, which, along with potassium, help maintain a healthy cardiovascular system. It prevents constipation and hypertension and is rich in antioxidants that neutralize free radicals, which can damage cells and contribute to the development of certain cancers.

Originally from China, The kiwi is more than 700 years oldThe fruit was much loved by emperors, but the plant was also used for decorative purposes. In Europe, it began to be cultivated in the mid-nineteenth century thanks to Robert Fortune. In New Zealand, Actinidia plants, which is the name of the genus, were introduced by Isabel Fraser at the beginning of the 900th century. It was later the nurseryman Hayward Wright who obtained the seeds obtained from the fruits the actual kiwis. And it was the New Zealanders who named them kiwis.

There are currently more than 60 different species: from the classic green kiwi to the yellow gold variety, and even the bicolor variety, yellow and red, to the red kiwi, just to name a few of the most famous.

Nutritional properties

One hundred grams of kiwi contain 84,6 grams of water and 44 calories. They also contain proteins, fibers, carbohydrates, vitamins.

Here are the quantities for 100 grams of fruit, as reported on the Humanitas Hospital website:

  • 77% carbohydrates
  • 12% lipids
  • 11% protein
  • 1,2 g of protein
  • 2,2 g of fiber
  • 85 mg of vitamin C
  • 0,4 mg of niacin
  • 0,05 mg of riboflavin
  • 0,02 mg of thiamine
  • folic acid

Benefits

The benefits of kiwis are numerous, here are some of the main ones:

  • help neutralize free radicals thanks to the antioxidants contained therein;
  • polyphenols, potassium and vitamin C help protect cardiovascular health;
  • they keep bad cholesterol under control;
  • they have digestive properties, a low glycemic index and a reduced calorie content;
  • They help fight constipation thanks to their laxative properties.
  • Laxative. This is due to the fiber and water content, but also to sorbitol, a sugar that is almost never digested and, once full, draws fluids through osmosis.
  • prevent osteoporosis thanks to their good content of Vitamin K
  • they maintain the intestinal microbiota in balance, thanks to the probiotics they are rich in
  • thanks to Potassium (215 milligrams for each kiwi), these fruits help regulate blood pressure
  • protect heart health, as in addition to vitamin C and B2, kiwi is among the few fresh fruits to also have Vitamin E

Kiwi to quit smoking

I smoking they need more Vitamin C Compared to non-smokers, they should consume adequate amounts. Kiwis, from this perspective, are an excellent addition to your daily diet because, as we've mentioned, they're particularly rich in them.

Kiwi

Anti-aging kiwi

Kiwifruit also contains important minerals such as potassium, magnesium, and manganese. Furthermore, green kiwifruit varieties are rich in chlorophyll, a vital plant pigment that has also shown anti-aging effects.

How many kiwis can you eat per day?

Unless there are specific pathologies, the average recommended daily quantity is 2 kiwi. Enough to benefit from their properties and the precious Vitamin CIt's best to eat them raw, as cooking them significantly reduces their vitamin C content.

Two kiwis, which typically account for 150 grams of fruit, provide more vitamin C than an orange and double the daily requirement. The kiwis richest in vitamin C are the gold ones, with their yellow flesh. A couple of kiwis a day can also meet the requirement for another important micronutrient: calcium. vitamin K, Very important for good blood clotting. Vitamin K is water-soluble, meaning it dissolves in fats, and for better absorption it can be combined with a source of dietary fat, such aswith dried fruit or yogurt.

How to recognize a ripe kiwi

To determine when kiwis are ripe, simply touch their velvety skin and measure their firmness. If the flesh is still firm but moves slightly and your finger sinks into the fruit, then the kiwi is safe to eat. If it's firm, however, it's best to let the fruit ripen (not in the refrigerator) while still unripe. Otherwise, you risk eating a sour fruit, which is therefore unpleasant and difficult to digest.

Use in the kitchen

- Culinary uses of kiwi there are many, excellent as an ingredient in tasty fruit salads, ideal for preparing jams e shakes, the latter being useful against infections, to lower cholesterol, and to purify the liver and intestines. Not to mention cakes, mousse, semifreddo, muffins, pancakes.

How to peel it

Peel the kiwis It's very simple: just use a sharp knife, hold the fruit upright, and cut off the peel with the hand not holding it, starting from one end. Continue peeling clockwise until the peel is completely removed. All that's left to do is remove the top and bottom of the fruit.

Controindicazioni

There are no particular reasons not to eat them Kiwi, which are available year-round. From November to May, the Italian-made ones are available, while imported kiwis are available everywhere from June to October. The contraindications concern two specific circumstances. Kiwis contain oxalates, which, if consumed in excess, can lead to the formation of kidney stonesFinally, kiwi is contraindicated for those who have a latex allergy and for people taking anti-inflammatory drugs. high blood pressure, antiplatelet and anticoagulant drugs.

Imported kiwis

In Italy, there are over 26 hectares of excellent-quality kiwifruit cultivated. We've thus become the world's leading producers of this precious fruit. But in economic terms, we waste it, as Italian consumers, partly due to errors in the food supply chain, often prefer buy foreign kiwisWhich come from China, New Zealand, and Chile. Of lower quality than ours, and more expensive at retail.

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