Kiwifruit- Nutritious and Delicious!

Kiwifruit is small-about 3 inches long and weighing about 4 ounces, yet it has more Vitamin C than an orange. Here are some of the other benefits of kiwifruit:

• High in Phytonutrients and Antioxidants

Kiwifruit protects DNA in the nucleus of human cells from oxygen-related damage. Kiwi contains a variety of flavonoids and cartenoids that may be responsible for its DNA-protective effects.
Kiwifruit is high in Vitamin C. Vitamin C has been studied extensively for its immune boosting effects. It helps to increase the numbers of infection-fighting white blood cells and antibodies, thereby preventing illness. Vitamin C raises the levels of HDL (good) cholesterol, and lowers blood pressure, and can also reduce the risk of colon, prostate, and breast cancer. Kiwifruit is also a good source of the fat-soluable antioxidant, Vitamin E.

• Good Source of Dietary Fiber

Two kiwifruit contain more fiber than a bowl of bran cereal. Fiber helps lower cholesterol, and reduces the incidence of cardiovascular disease and colon cancer. Fiber-rich foods also help to regulate blood sugar.

• Protects Against Asthma

Foods high in Vitamin C, such as kiwis, help against respiratory symptoms of asthma.
A study published in Thorax found that children aged 6-7 who ate 5-7 servings per week of citrus and kiwifruit had 44% less incidence of wheezing compared to children who ate less than one serving per week. The protective effects were evident even in the children that ate kiwifruit only 1-2 times per week.

• Protects Against Macular Degeneration

Eating three or more servings of fruit per day may lower your risk of age-related macular degeneration. The antioxidant Vitamins A, C, and E, and cartenoids are responsible for the protective effects.

Kiwifruit are also an excellent source of potassium, magnesium, copper, phosphorus, and folate.

Reference:

The World’s Healthiest Foods. Kiwifruit. Available online from http://www.whfoods.org/genpage.php?tname=foodspice&dbid=41 [Cited Oct.15, 2007].