Kiwi: A Health-packed Tasty Choice
By Teresa Ambord
Do you eat Chinese gooseberries? If you answered no, are you sure? The name we know this fruit by is kiwi.
You may know that these fuzzy fruits are loaded with vitamin C and fiber. But did you know that recent tests show kiwi can also reduce your risk of heart disease and other conditions?
Here’s how: triglycerides in your blood make your blood platelets “sticky.” This stickiness affects clotting, which can lead to heart attacks and strokes. A high level of triglycerides is dangerous even for those with normal cholesterol. A study wherein 30 healthy participants ate two to three kiwi each day showed that the level of triglycerides for these participants dropped 15 percent, and their “stickiness” levels fell about 18 percent.
An even more effective way to achieve lower stickiness levels is to take a low-dose aspirin each day (though don’t do it unless you’ve checked with your doctor first). But taking a daily aspirin can also cause stomach ulcers and bleeding… and it’s not nearly as tasty as a sweet, ripe kiwi.
Kiwi are also known to be a good source of phyto-nutrients which protect cells from oxygen-related damage, and antioxidants, which help the body guard against problems like inflammation and cancer.
The vitamin C abundant in kiwi help reduce and prevent a number of common ailments, such as some forms of arthritis, and to prevent colon cancer, diabetic heart disease, and atherosclerosis. Vitamin C-rich foods like kiwi help protect the body from such respiratory symptoms as wheezing, and others associated with asthma. A study done in Italy showed that asthma symptoms were less common in children who ate 5-7 servings of citrus fruit like kiwi each week. Even children who ate citrus fruit once or twice a week exhibited fewer symptoms than those who ate less.
And as a bonus, kiwi is a good source of two other anti-oxidants, vitamins E and A. Vitamin C is also important to ensure a healthy immune system. Getting an adequate supply can help prevent recurrent ear infections for those who are susceptible to them, as well as help fight off heart disease, cancer, and strokes.
If all this isn’t enough, kiwi is an excellent source of fiber, a key factor in reducing the occurrence of colon cancer. Fiber, of course, helps lower cholesterol, which in turn can help reduce the risk of heart disease and heart attacks. And if you are diabetic, you should know that a diet rich in foods like kiwi help keep your blood sugar levels under control. Finally, kiwi is a good source of potassium, magnesium, copper, and phosphorous.
And here’s a bonus: kiwi are available year-round. California provides kiwi to the market from November to May. Then the New Zealand fruit market kicks in with crops from June through October.
How to select a ripe kiwi:
If you want to find the sweetest fruit, choose the one that yields to gentle pressure when you hold it between your thumb and forefinger. If they don’t give a little, they need a few days to ripen at room temperature, away from heat and sunlight. Avoid kiwi that are too soft or bruised or feel damp. Size is irrelevant in this case. If the fruit is ripe, you can store it in the refrigerator away from other produce. If you need to hasten the ripening process, store your kiwi in a brown bag with fruits like bananas, pears, or apples for a few days.
A word of caution!
Much like strawberries, kiwi causes allergic reactions in some people, especially young children who otherwise tend toward allergies. Reactions include rash, vomiting, facial swelling, breathing difficulties, and others. If you are not accustomed to eating kiwi, go slow at first.
