7 Good Reasons To Include Kiwi In Your Daily Diet

With green pulp, brownish skin and many black seeds inside, kiwi is a well known and appreciated fruit. Its taste may be more or less acidic, depending on the level of maturity, but in general, it is exactly your slightly tart and refreshing taste that catches the eye!

Gabryella Batista, Functional Clinical Nutritionist at the Alliance Institute, member of the Brazilian Society of Functional Nutrition, specialist in Oncologic Nutrition and postgraduate in Obesity and Weight Loss, comments that the kiwi is native to China and its largest world producer is Italy.

Typical of temperate climate regions, the fruit is a source of vitamin C, potassium, calcium and phosphorus. "It has low caloric value, about 50 kcal per unit, and still has pectin, a very important type of fiber in the control of dyslipidemias," says the nutritionist.

Below you know better the benefits that kiwi can offer to health and also learn how to make delicious recipes using this fruit.

7 Reasons to Eat and Love Kiwi

Having so many important properties (vitamin C, potassium, calcium, phosphorus, fiber), it is not difficult to imagine that the consumption of this fruit offers several health benefits, is not it ?! Get to know the main ones below:

Read also: 40 jelly recipes to sweeten your life healthily

1. Antioxidant Action: What is due to the strong presence of vitamin C. "So this fruit helps fight free radicals, maintaining skin health, slowing aging and preventing disease," says Gabryella.
2. Help with digestion: Gabryella explains that the fruit has actinidia, the enzyme responsible for protein digestion.
3. Blood pressure control: The nutritionist points out that the presence of potassium in large amounts balances the levels of other electrolytes, especially sodium.
4. Weight control: Gabryella points out that the fruit has low calories, high fiber content and low glycemic index.
5. Ally for diabetics: The nutritionist explains that kiwi contributes to the balance of insulin release; It has a low glycemic index and, thus, does not contribute to the increase of glycemia in a marked way.
6. Fight against heart disease: Gabryella points out that the fruit has anticoagulant action, reducing the chances of thrombus formation in the bloodstream.
7. Cholesterol Reduction: The nutritionist explains that fruit reduces intestinal absorption of cholesterol due to the presence of fiber.

It is noteworthy that kiwi is still a versatile fruit, which can be consumed in salads, juices, fresh, vitamins and in various recipes.

12 recipes to better enjoy the fruit

1. Kiwi jelly: a mixture of sweet and sour tart with the? Crispness? from the seed, which still gives the jam a beautiful look. The preparation is simple and you only need the kiwifruit, sugar and apple.

2. Kiwi Cake: Simple, cuddly and tasty without being too sweet. Ideal for an afternoon snack, for example, or when you have multiple kiwis at home and want to do something different!

3. Pancake with kiwi syrup and mango with honey: a delicious combination. You will use eggs, wheat flour, whole milk, kiwi, mango, water, sugar, cream cheese, honey and chocolate sprinkles.

4. Vanilla and Kiwi Kanten: You will need agar, kiwi, sugar, condensed milk, milk and vanilla. For a light, beautiful and delicious dessert!

Read also: Agar helps weight loss and replaces gelatin in vegetarian recipes

5. Yogurt and Kiwi Parfait: Besides having a cute presentation, it can be served for breakfast, brunch or even as a light and healthy dessert. And the detail is that it is super simple to prepare.

6. Mango and Kiwi Verrini: Verrine is the name given to the? Dishes? that are not actually served on plates but on glasses! It only takes well-ripe mango, kiwi fruit and cashew nut cream. It is beautiful and tasty!

7. Kiwi Sorbet: The yield of this recipe is 450ml and you will only use ripe kiwifruit, water, crystal sugar and vodka. Note that the amount of sugar may vary depending on how ripe the kiwi is. Good choice for hot days!

8. Kiwi and Melon Sorbet: To make this refreshing dessert, you will only use kiwifruit, melon, sugar, water and lemon juice. Before serving, leave the sorbet at room temperature for 5 to 10 minutes.

9Lemon and kiwi popsicle: great choice for hot days! A delicious, refreshing and practical popsicle recipe. You will only need lemon, filtered water, sugar, basil leaves and kiwifruit.

Read also: 7 Great Reasons to Eat Almonds Today

10. Kiwi and Strawberry Popsicle: Want a low-calorie sweet option for mid-afternoon or after-lunch eating? That's a great idea! Besides very delicious, this combination is beautiful, and not difficult to do!

11. Chocolate, kiwi and honey shake: a recipe that combines cocoa bitter, kiwi sour and honey jam. A refreshing and healthy option for those who are in the mood for something different but not "extrapolating the diet".

12. Avocado, Banana, and Kiwi Smoothie: You'll use oatmeal, ripe avocado, banana, kiwi, and mint leaves. It is a thickened shake, but if you prefer more liquid, you can add some more oatmeal.

Kiwi Contraindications

There are no major problems associated with kiwi consumption. But in general, it is not suitable for people with kidney stones, stomach problems or a proven allergy to fruit.

For some people, fruit can have a mild laxative effect, but it usually doesn't, and kiwi can usually be eaten within a balanced diet, even offering significant health benefits!

10 Health Benefits of Kiwi fruit | Kiwi Fruit (April 2024)