Kiwi surprise

Kiwis originated in China and are also called Chinese gooseberry.

Kiwis originated in China and are also called Chinese gooseberry. The fruit was introduced to New Zealand in 1906 and here it was rechristened after their national bird. A latecomer in the international market,kiwi cultivation was largely confined to China,Italy,Spain,France,New Zealand and California (US) until recently. In India,it was introduced only a few years ago and still belongs to the exotic fruit category. Despite this,the fruits popularity has grown and local varieties have been grown successfully. The fruit is both aesthetically appealing and tasty but its health benefits are often not known.

While most foods boast of one or two nutrients,kiwi offers an unusual combination of health-promoting substances. For example,it is extremely rich in vitamin C; kiwis contain almost 80 milligrams in 100 grams (two kiwis),double of an equivalent weight of orange. Simply said,a single kiwi per day can help meet an adults daily requirement for vitamin C. Kiwis also offer several other cardio-protective nutrients including folic acid,potassium,vitamin E and carotenoids.

Kiwis are also rich in pectin,a type of soluble fibre which helps in cholesterol reduction. Kiwi has significant amounts of polyphenols,chlorophyll and glutathione. With only 90 calories,this makes it an immensely nutrient-dense food. Thus the name,super food.
Kiwi consumption can help boost the bodys antioxidants as they are a powerhouse of nutrients and substances that help neutralise free radicals. Free radicals damage the healthy cells of our body,leading to inflammation and finally resulting in a variety of chronic diseases such as cardiovascular diseases,diabetes,cancer and more.

Kiwis can also promote heart health by lowering triglyceride levels,reducing platelet aggregation,thereby limiting the tendency of blood to form clots. Combination of vitamin C and E along with polyphenols,magnesium,potassium,folic acid,B – vitamins and copper together act to protect the cardiovascular system.
In a study done in 2004 in Oslo,Norway,people who ate two or three kiwis per day for 28 days reduced their potential for clot formation by 18 per cent,compared to those who ate no kiwis. Kiwi eaters also enjoyed a triglyceride drop of 15 per cent compared with controls.

Kiwis are a unique non-leafy green source of carotenoid. This group of nutrients has been associated with a decreased risk for cataracts,macular degeneration and the development of atherosclerotic plaques. A recent study showed enhanced iron absorption in women with kiwi intake for four weeks compared to other fruits. Although low in iron,kiwis have been found to increase iron absorption significantly compared to other fruits. This could be of great significance in the Indian context where 60 to 70 per cent of our women are anaemic.

Being rich in fibre,kiwis are known to have a laxative effect. Kiwis have a low glycemic index which makes them especially useful for weight watchers and diabetics.
Available in most super markets all year round,there are two popular varieties internationallythe green and the gold. The gold kiwi has a bronze coloured flesh,is slightly sweeter and higher in its vitamin C and E and carotenoid content. This variety,however,is not easily available in India.