Kiwi, a great protective fruit

The kiwi originated in northeastern China, but those who domesticated and improved the fruit were New Zealanders.

There are more than 400 varieties of kiwi. One of the best known is Hayward (Actinidia delicious), with a creamy texture and sweet and sour flavor. The gold variety is highly appreciated and is distinguished by its smooth, bronze-colored skin, golden flesh, and sweeter flavor.

A great protective fruit

In exchange for few calories, kiwi offers a surprising amount and variety of nutrients.

Vitamin C: . A piece of about 70 g provides even more than what is needed per day (69 mg out of 60).

Fiber. It provides notable amounts of soluble fiber (0,59 g), which regulates blood sugar levels. cholesterol, triglycerides and blood sugar, and especially insoluble (1,53 g), which prevents constipation. It also feeds the beneficial flora and, together with flavonoids, contributes to controlling pathogenic bacteria. It also helps prevent colon cancer.

Potassium. It is one of the fruits richest in potassium, which promotes the elimination of liquids and balances the effect of salt. That is why it is advisable in weight loss diets, pregnancy, hypertension and heart failure.

Vitamin E. 100 g of kiwi covers almost 10% of the daily needs of this vitamin, which reinforces the antioxidant power of vitamin C and flavonoids.

Magnesium. A single medium piece covers 10% of the daily needs of magnesium, which contributes to nervous balance and muscle relaxation. It is also essential for bones and promotes the digestion of fats.

Omega-3. A surprising virtue of kiwi is that its seeds contain omega-3 fatty acids. 100 g of fruit provides 48 mg of alpha-linolenic acid (precursor of omega-3), 3% of what is needed per day. Omega-3s, present in few vegetables, are considered the healthiest fats for the heart and brain.

allergenic enzyme

Kiwi is a recommended dessert after a heavy meal because it contains actinidin, which helps digest proteins, which prevents heaviness, gastritis and gas formation.

Now, this enzyme is also responsible for allergic responses to kiwi. People who suffer from latex or birch allergies can sometimes be allergic to this fruit. The most common symptoms are hives and inflammation of the mucous membranes of the mouth, although others may appear. If the reaction occurs the first time you eat a kiwi, it is advisable to avoid it permanently, but if it is mild and appears after having eaten it before without problems, you can consume it in smaller doses and less frequently. On the other hand, people with a tendency to form kidney stones should keep in mind that kiwis contain calcium oxalate crystals.

Kiwi, exotic and exquisite

The best kiwis are those from New Zealand, with an identification label, and those from organic farming. However, as always, we recommend consuming local fruits, as well as any other food, since in this way we also reduce the carbon footprint of our diet.

To enjoy a kiwi as a fruit, it is best to cut it in half and eat each part with a spoon, since sliced ​​it loses its vitamins more quickly.

It can be seasoned with cinnamon or ginger, sugar and orange zest.

In salads, combined with fresh, soft cheeses, escarole, avocado or other citrus fruits, it is excellent.

Due to its property of helping to digest meat, it is optimal as a garnish.

When cooking it, you have to do it lightly.

In desserts, kiwi is included in fruit salads, carpaccio, juices, cakes...

M. Núñez and C. Navarro (health) and Montse Tàpia (cooking)