Although it is on the rise, kiwi consumption is still low among Argentines. Fruit with multiple benefits.
You have to eat more fruits. The phrase comes from everywhere. For example, from the Dietary Guidelines for the Argentine Population, prepared in 2016 by the Ministry of Health. But we don’t pay much attention to it: only six percent of Argentines eat the recommended minimum of 300 grams of fruit per day (two small apples).
Could it be that we know little or nothing about the edible horizon that goes beyond bananas, oranges and apples? By the way, a fruit with a brown skin, with little hairs, and a translucent green heart, with a sweet, strong and somewhat spicy flavor, has more vitamin C than oranges and more potassium than bananas. Its about kiwi, whose surprising properties and benefits by its breadth and indicate that we should all eat this fruit. Y eat the kiwi every day.
The variety of kiwi The most abundant in the country is the Green or green (A. delicious), although there is also the Gold (A. chinensis), with yellow flesh and smooth brown skin, without hairs. Production is concentrated between Mar del Plata and Sierra de los Padres, but it only covers 30% of demand (the rest comes, mostly, from Chile). Annual consumption is still low: one kilo per inhabitant per year. Of banana, for example, each inhabitant consumes 12 kilos a year.
A study carried out by a group of specialists from the Complutense University of Madrid (Nutritional and health benefits associated with kiwi consumption), published in the journal Nutrición Hospitalaria in 2016, indicates that eat kiwi every day can produce health and mood benefits. Always, of course, as part of a balanced diet, accompanying it.
1. Energy content. The Madrid university study highlights that the kiwi provides a low energy intake. Each 100 g, provides only 9 g of sugars, almost the same as the orange or apple, but less than the best-selling fruit, the banana (12 g). However, you should rule out some “miracle diets” based on kiwi, due to its low caloric intake, with the risks that this implies.
2. Vitamin C. Another of the qualities of kiwi is that it contains a lot of vitamin C, an ally of the immune system. Specifically, 92 mg per 100 g (orange, 53 mg per 100 g). That is, about 150% of the daily needs for this vitamin.
3. Vitamin E. Also, distributed in its meat, it has more vitamin E than orange or apple (1.46 mg versus 0.18 mg). In addition, it has carotenoids (lutein and zeaxanthin) and phytochemicals, with antioxidant properties. Vitamin E also helps the production of collagen, important for the skin.
4. Potassium. Many athletes resort to bananas for its potassium content (sweat removes part of this mineral that promotes, among other things, correct blood pressure). He kiwi it almost ties the banana in potassium (312 mg versus 358 mg), but has more than double that of any other fruit (orange and apple barely exceed 100 mg). Another mineral present in kiwi fruit is copper (0.13 mg), which helps strengthen bones.
5. Good digestion. The benefits for the digestive tract are well studied. Experts say the secret lies in “the genus-exclusive enzyme actinidin,” which improves digestion in the stomach and small intestine. In addition, as it has a lot of fiber, soluble and insoluble, it is effective against constipation. One hundred grams of kiwi contain 3 g of fiber (banana, 2.6 g, and apple and orange, 2.4 g). An adequate supply of fiber helps maintain intestinal health. But be careful, because excessive consumption can cause diarrhea.
6. Breathing. Another system to which the kiwi is the respiratory. Studies in the elderly and children have shown some efficacy against colds, nasal congestion and the common flu. This is due not only to the high content of vitamins C, E and K, but also to the folates (vitamin B9), carotenoids, potassium and polyphenols in brown fruit.
7. State of mind. In general terms, it can be said that the greater consumption of fruits and vegetables favors the mood, because the lack of vitamin C is related to an increase in fatigue, depression or irritability. One study found that consuming two Gold kiwis a day for two weeks (nearly 200 mg of vitamin C daily) had a positive effect, especially on those who were more depressed at the start of the trial.