Kiwi, An Exotic Green With Solid Nutrition

By Anggita Sunday, November 11, 2012

Behind it's hairy brown skin, green flesh that has the ability to prevent cancer. Among the 27 species of popular fruit, kiwi also proved the highest nutritional content.

Kiwi fruit (Actinidia deliciosa) now we can easily find in supermarkets major cities in Indonesia. Characteristic kiwi is somewhat oval shape and brown furry skin color so it looks exotic.

The advantages of this fruit lies in the soft texture, taste delicious, and the rich aroma and fresh. Its chemical composition consists of nutrients and non-nutrients, is essential for health.

Low Energy
Fat and energy content of kiwi fruit is low enough so that the fruit is one fruit that is very good to be consumed by people who are doing low-calorie diet.

The energy content in each 100 grams of fruit and kiwi only 61 kcal, or less than 40 percent of the amount of energy contained in a banana. Kiwi fruit energy content is lower than citrus, orange, and grape, but slightly higher than the lemon, strawberries, cantaloupe, and papaya.

A publication that was published in the Journal of the American College of Nutrition showed that of 27 commonly consumed fruits, kiwi turns nutrient density (nutrient density) highest.

The research was conducted by Dr. Paul Lachance, director of The Nutraceuticals Institute, a professor at Rutgers University, USA.
Measure of nutrient density is very commonly used by the dietitian to measure the nutritional value of certain foods, compared to other foods in equal portions. The higher the nutrient density of a food, the better the quality of the material.

Kiwi is a source of amino acids arginine and glutamate. Arginine is an amino acid that is a vasodilator (blood pressure lowering) and helps increase blood flow. As a vasodilator, arginine is also used to treat symptoms of impotence. The same amino acid also prevents the occurrence of plaque on artery walls, particularly in patients with angioplasty (plastic surgery of blood vessels).

Vitamin Complete
Some research indicates that the kiwi fruit contains 17 times more vitamin C than an apple, two times more than oranges, as well as more than lemon.

The content of vitamin E in kiwi two times more than the avocado. In addition, kiwi fruit also contains vitamins B1, B2, B6, folic acid, niacin, vitamin A, and pantothenic acid in significant numbers.

Vitamin C and vitamin E have been known role as a natural antioxidant that is important for warding off free radicals cause aging of cells and triggers the onset of various diseases. Free radicals are atoms or molecules that have one or more unpaired electrons so freely bind to various cells and tissues, as well as lead to cancer, heart disease, and premature aging.

Vitamin C helps to maintain the condition of the body against flu and colds (boost the immune system), reducing stress levels and helps the healing process. This vitamin also plays an important role in maintaining the health of skin cells that still looks clean, radiant and healthy.

Like vitamin C, vitamin E also plays a role maintaining healthy body cells, slows the effects of aging and maintain skin cells in order to stay young, increase fertility, and reduce the risk of coronary heart disease.

In addition to vitamins C and E, another antioxidant present in kiwi is certain phytochemical compounds, such as carotenoids, lutein, Xanthophyll, flavonoids, and others. Kiwi antioxidant capacity against free radical compounds placed third highest after the orange and red wine.

High Mineral
As with other fruit, kiwi is an excellent source of minerals needed to maintain stamina. Kiwi contains electrolytes (minerals) that are critical to turn the body loses electrolytes due to sweating during hard work, exercise or hot weather.

The main minerals contained in the kiwi is potassium (potassium), magnesium, calcium, copper, zinc, manganese, and phosphorus. The content of potassium in the kiwi was 5.4 mg / calories, higher than bananas (4.2 mg / calories), and slightly lower than the papaya (6.6 mg / calories) and apricot (6.2 mg / calories).

Potassium is important for maintaining muscle function and motor nervous system reflexes. Potassium also plays a role in maintaining water balance in the body. That's why athletes and heavy workers consume enough potassium is recommended.
Potassium is also believed to be high blood pressure-lowering mineral. On the other hand, the kiwi is almost no elements of sodium, which some researchers are recognized as trigger high blood pressure.

Of the 27 types of fruits commonly consumed in the United States, fruit kiwilah the highest levels of magnesium. Low magnesium intake can lead to heart disease, myocardial infarction, and hypertension.
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