Kiwi: properties, benefits, calories and vitamins

He Kiwi (delicious actinidia) has conquered the planet thanks to a unique combination of beauty, taste and nutritional value, which gives it numerous properties and benefits. The fame of the green kiwi has been added more recently to that of the yellow kiwi (actinidia chinensis), with a sweeter flavor and with even more vitamins. Both have come from the antipodes to stay as something more than an exotic testimony in desserts or salads.

Both the green kiwi and the yellow kiwi have reached the category of basic fruit for its variety and amount of vitamins, minerals and phytochemicals that promote health.

Origin of the kiwi

The kiwi has its origin in some climbing trees from the riparian forests of the Changjiang River, northeast China. Wild varieties were eaten there centuries ago, but were cultivated only on a small scale because they were not considered productive or easy to collect.

One of their names was “monkey peach“, because the creeping plant ascended to the tops of the trees.

Those who domesticated and improved the fruit were the New Zealanders. A British missionary brought the seed to the island in 1904. Gardeners and farmers selected the plants and in the 1950s began to export their discovery, still calling it the “Chinese gooseberry.”

The current name, by which the fruit is known all over the planet, was the idea of ​​a food distributor in the United States. Jack Turner saw that this fruit, hairy and coarse on the outside but beautiful on the inside, could be a business and sought a more attractive name for it.

Elected “kiwi”, Maori term for a small bird that does not fly, with a curved beak, rounded body and a suit of very fine feathers, which bears some resemblance to fruit and says its name when chirping. The bird was the symbol of New Zealand and its name designates today the fruit and the New Zealanders themselves.

Kiwi vitamins, minerals and calories

In addition to being delicious, kiwi is a very healthy fruit. It has an interesting nutritional composition, with a small percentage of protein, abundant fiber and very little fat.

It also provides a wide variety of mineralsincluding potassium and calcium; abundant vitamin C along with other vitamins such as folic acid or vitamin E; and, above all, different antioxidant compounds such as lutein or zeaxanthin that enhance its properties.

All this is accompanied by very few calories, both in the green and yellow varieties. For every 100 grams of kiwi we find:

calories: 61 caloriesproteins: 1.1gfats: 0.5gcarbohydrates: 15gFiber: 3g

How many calories does a kiwi have?

We see that the kiwi contributes 61 calories per 100 gramsbut how much does a kiwi weigh?

A big kiwi It is considered that it weighs on average between 100 and 120 grams, which would contribute between 61 and 73 calories.

A medium kiwi usually weighs between 70 and 80 grams, which would provide between 42 and 49 calories.

Kiwifruit properties

Kiwi is considered low in calories, suitable for weight control diets, and highly nutritious, because it offers a surprising amount and variety of nutrients. A piece of about 70 g of green kiwi provides more vitamin C than is needed per day (69mg of 60). A piece of yellow kiwi of the same weight, 70 g, even exceeds it (providing up to 133 mg). Vitamin C gives kiwi antioxidant properties and benefits for the immune system.

In addition, the kiwi contains notable amounts of Soluble fiber (0.59 g), which regulates cholesterol, triglyceride and blood sugar levels, and insoluble (1.53 g), which prevents constipation. At the same time it is low in FODMAPS, classified as such by Monash University in its application for low FODMAPs diet.

It is also rich in folic acid, Important for preventing spina bifida during pregnancy, as well as for the formation of red blood cells.

A large piece of kiwi (100 g) also covers 10% of the daily needs of Vitamin E, that reinforces the antioxidant power of vitamin C.

Part of its properties are also due to its contribution of minerals. The 100 g of kiwi provide a 10% of magnesium necessary per day, an essential mineral for the bones.

As a curiosity, the kiwi is as if that were not enough one of the few fruits that encloses in its omega 3 seeds, the healthiest fats for the heart and brain.

Green kiwi vs yellow kiwi

In appearance green kiwi and yellow kiwi differ not only in the color of the pulp. The green kiwi has a thicker and more hairy skin than the yellow kiwi, with a fine and smooth skin, and the inside of the yellow kiwi has a slightly softer texture and smaller seeds. The taste is also slightly different, as the yellow kiwi is sweeterand more acid green.

All this is nothing more than reflection of its nutritional composition, which differs slightly. The nutritional composition data that is usually given is that of the green kiwi, and the yellow kiwi has similar nutritional values, but there are small differences.

He green kiwi is richer in minerals like calcium, magnesium and very slightly iron; also contributes much more fiber (almost double) than the yellow kiwi and some more protein. It also stands out as the best source of beta-carotene and other antioxidants such as lutein and zeaxanthin.

However the yellow kiwi it is still richer in vitamin C than the green kiwi and brings up to 30% more folic acid.

The properties and benefits are similar in both types of kiwi, although depending on the variety we choose, it will contribute more or less to the contribution of certain nutrients.

Kiwi health benefits

The special nutritional composition of kiwi and its properties explain its multiple benefits on the body.

1. It is a powerful antioxidant

The kiwi, and especially the green kiwi, is very rich in antioxidant substances as chlorophylls, carotenes and other compounds of this family, such as xanthophylls or lutein; after corn, it is the best vegetable source.

These substances and many others, called phenolic compounds, enhance each other and make this fruit a guarantee of health against diseases related to cellular aging such as cancer, cardiovascular disorders, obesity, diabetes or some eye ailments. such as cataracts and macular degeneration.

2. Protects against cancer

A study made by him Dr Andrew Collins from the Rowett Research Institute in Aberdeen (Scotland) has verified that, in the case of cancer, it protects in two ways: on the one hand, it limits the oxidative damage that can occur in cellular DNA and, on the other, it stimulates damage repair already produced, which is perceptible even with the consumption of a single piece per day.

3. Prevents cardiovascular diseases

A study from the University of Oslo (Norway) reveals that taking 2 to 3 kiwis a day regularly fluidizes the blood, reduces platelet aggregation and improves cholesterol levels. These effects were evident even taking a single piece of kiwi a day.

At the same time, the kiwi is a potassium-rich fruit (295 mg / 100 g), a mineral that favors the elimination of liquids and helps to counteract the effect of salt. That is why it is advisable in slimming dietsduring the pregnancy and in cases of hypertension and heart failure.

4. Helps digest protein

Kiwi is a recommended dessert after a copious meal because it contains actinidinwhich helps digest protein, which prevents heaviness, gastritis and gas formation.

However, this enzyme is also responsible for the allergic responses to this fruit. People who suffer from a latex or birch allergy can sometimes present it to kiwi.

kiwi allergy

The most common symptoms of kiwi allergy are hives and mucosal inflammation from the mouth, although others may appear.

If the reaction occurs the first time you eat a kiwi, it should be permanently avoided, but if it is mild and appears after having eaten it before without problems, it can be consumed in smaller doses and less frequently.

On the other hand, people with a tendency to form kidney stones should take into account that kiwis contain calcium oxalate crystals.

Kiwi in the kitchen

There are more than 400 varieties of kiwi. One of the best known is the Hayward, creamy texture and sweet and sour flavor. Variety gold or yellow variety, with smooth, bronze-colored skin, it is highly prized for its golden flesh and sweeter flavor.

exotic and exquisite

The best kiwis are those from New Zealand, with an identification label. The Bay of Plenty in New Zealand is the birthplace of the modern kiwi. There it is harvested, stored and distributed at the optimum time for it to arrive in Europe in good condition.

But the process has a cost in money, loss of nutrients and energy expenditure. Fortunately, in the Galician Rias Bajas The climate that the kiwi needs is also given: humid, rainy and without frost.

The Galician kiwis they satisfy 60% of the demand in Spain, the country in the world where they are eaten the most: 2.2 kg per person per year.

Better organic kiwi

In the Basque Country, Asturias and Galicia itself there are even organic crops, that are the most apt to consume them with skin. In the analyzes of the Polytechnic University of Valencia, directed by the professor and specialist in organic farming Lola Raigón, it has been verified that organically grown kiwis are richer in calcium, potassium and vitamin C than conventionally grown kiwis.

The organic kiwi also has one more point of acidity that balances the flavor, improving its organoleptic score.

You can eat it with skin

Although it may surprise you, the skin of the kiwi is edible and healthy. Just have to wash it well with a brush and remove the lint.

There are three reasons to eat kiwis with the skin on. The first is that in fruits, in general, the concentration of vitamins decreases from the surface to the center and kiwi is no exception.

The second is that Kiwi skin also contains abundant vitamin E. With avocado, it is the only fresh fruit that can be considered a source of this antioxidant vitamin.

The third reason is that the skin contains antioxidant flavonoids that reinforce the effect of vitamins C and E, and that also prevent the proliferation of pathogenic bacteria in the digestive system.

How to prepare it

To taste a kiwi as a fruit, it is advisable to cut it in half and eat each part with a teaspoon, since when sliced ​​it loses vitamins more quickly.

can be seasoned with cinnamon or ginger, sugar and orange zest. In salads, combined with fresh and soft cheeses, escarole, avocado or other citrus fruits, it is excellent.

When cooking it, you have to do it lightly. In desserts, it is included in fruit salads, carpaccios, juices, cakes…

How to know if the kiwi is ripe

When buying kiwis we will know that they are ripe if they yield slightly to pressure. However, we can also choose them green, since they can ripen perfectly at home.

when they are still green It is advisable to store them at room temperature, with the precaution of separating them from other fruits, since their enzymes can accelerate the maturation of…