Try kiwifruit for all-round wellness

The kiwifruit, aptly called a ‘nutritional powerhouse’ is a great source of dietary fibre, potassium, folic acid, Vitamin C and E, carotenoids, antioxidants, and trace minerals.  It is packed with more vitamins and minerals per gram and per calorie than 27 of the most popular fruits. This is good news for 43 per cent of Asians who take dietary supplements to address health concerns.

The fruit with 2.3 gms of fibre, aids digestion and ensures faster metabolism which helps in speedy removal of toxins from the body. It also reverses constipation and brings relief from that bloated feeling.

It has two times more Vitamin C than oranges. One kiwifruit a day will strengthen natural defenses for everyday protection against infections. This is a boon for most Indians who are prone to cold, cough and flu-like conditions due to weak immunity and low nutrient intake.

It has high levels of the fat-soluble Vitamin E anti-oxidant which protects our body against harmful free radicals and slows the aging process. It also helps in healthy red blood cell formation and fights age-related macular degradation, thus reducing the risk of blindness.

It has a high magnesium content (30µg/100g kiwifruit flesh). Our body needs an adequate dose of magnesium to balance more than 300 biochemical reactions and for normal muscular and nervous functions. It keeps the heart rhythm steady, builds immunity and strengthens bones.  Magnesium also regulates blood sugar levels and normal blood pressure and is involved in energy metabolism and protein synthesis.

Antioxidants in kiwifruit protect cells against the effects of free radicals, produced by the body when food breaks down or by exposure to tobacco smoke and radiation. Research shows that the total anti-oxidant activity in 50mg of kiwifruit extracts 96-98 per cent of the total requirement. Antioxidants help restore the damaged cells in the body and reverse the aging process. Antioxidants have a preventive effect against cardiovascular diseases.

The low glycemic index (48.5 per cent) of kiwifruit keeps blood glucose levels under check lessening the risk of diabetes. The low sodium and low-fat content of kiwifruit reduces cholesterol levels. It is an important component of a diet, and when combined with sufficient fluid intake and exercise, it is a perfectly balanced way to maintain weight and everyday wellness.

It is a good source of folic acid, and therefore is good for pregnant women who need about 400 to 800 mcg for a healthy foetus. Folic helps brain and cognitive development and improves cell repair and formation.

Kiwifruit based recipes are an amazing treat for taste buds making them a favourite with children. For a quick snack on-the-go, simply slice the kiwis in half and scoop the delicious fruit with a spoon.

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