The Nutritional Value of Kiwi
Kiwi is a delicious and nutritious fruit that can be enjoyed in a variety of dishes. Here is a chart outlining the nutritional content of kiwi per 100 grams:
<| Nutrient | Amount |
|---|---|
| Calories | 61 |
| Total Fat | 0.5 g |
| Saturated Fat | 0.1 g |
| Cholesterol | 0 mg |
| Sodium | 5 mg |
| Total Carbohydrates | 14.7 g |
Health Benefits of Kiwi Fruit
1. Rich in Vitamin C
Kiwi fruit is an excellent source of vitamin C, which is an antioxidant that can help protect cells from damage and support immune function.
2. Good for Digestion
Kiwi fruit contains a high amount of dietary fiber, which can help promote regular bowel movements and prevent constipation.
3. May Help Protect Against Heart Disease
Kiwi fruit is a good source of potassium which can help lower blood pressure and reduce the risk of heart disease.
4. May Promote Healthy Skin
Kiwi fruit is a good source of vitamin E which can help promote healthy skin.
5. May Support Respiratory Health
The vitamin C, Vitamin E, vitamin K, Vitamin B6 and Folate found in kiwi fruit may support respiratory health.
6. May have antioxidant properties
Kiwi fruit contains a variety of antioxidants, including carotenoids and flavonoids, which may help protect cells from damage.
7. Good for vision
Kiwi fruit is a good source of Vitamin A which can promote good eyesight and vision.
8. May Promote Healthy Sleep
Kiwi fruit is a good source of serotonin which may promote healthy sleep.
It's important to note that like most fruits, Kiwi fruit is high in natural sugar, so it's important to consume it in moderation if you're watching your sugar intake. Also, for people with latex allergies, it's also important to note that kiwi fruit may cause cross-reactivity.
Storage Methods for Kiwi Fruit
1. Room Temperature
Unripe kiwi fruit can be stored at room temperature until they ripen. They should be kept out of direct sunlight and away from other fruits that give off ethylene gas, such as apples and bananas, as this can speed up the ripening process.
2. Refrigeration
Once kiwi fruit is ripe, it should be stored in the refrigerator to slow down the ripening process. Ripe kiwi fruit can be stored in the refrigerator for up to one week.
3. Freezing
Kiwi fruit can also be frozen for long-term storage. To freeze kiwi fruit, first peel and slice it, then place the slices in an airtight container or plastic bag. Frozen kiwi fruit will keep for up to six months in the freezer.
4. Drying
Dried kiwi fruit can be stored for several months. To dry kiwi fruit, slice it into thin slices, then dry them in a dehydrator or oven on low heat until they are dry and leathery.
It's important to note that depending on the stage of ripeness and variety, the storage method can change. Also, it's important to wash the fruit before storing.
Best Time to Consume Kiwi Fruit
The best time to consume kiwi fruit is when it is fully ripe. Ripe kiwi fruit will be slightly soft to the touch, and the skin will have a slightly rough texture. Kiwi fruit that is fully ripe will have the most sweetness and the best flavor.
To check if kiwi is ripe enough to eat, gently press the kiwi fruit with your thumb. If it gives slightly it means it's ripe. If it's too hard, it needs more time to ripen. If it's too soft, it's overripe.
Allergy related to Kiwi Fruit
Kiwi fruit can cause allergic reactions in some people. The most common symptoms of a kiwi allergy include:
- itching and swelling of the mouth, lips, and tongue
- hives
- difficulty breathing
These symptoms can occur shortly after consuming kiwi fruit, or they may develop over time.
The allergy is caused by an immune reaction to the proteins found in kiwi fruit, and it is most likely to occur in people who have a history of allergies or asthma. People who have latex allergies may also have a cross-reactivity with kiwi and may have similar reactions.