The Food Coach

Healthy Food Database - Kiwi Fruit

Fuzzy-skinned, egg-shaped fruit with bright green flesh and tiny black seeds. Once known as the Chinese gooseberry, kiwifruit were renamed by the New Zealanders who popularised the fruit. The shell or skin of the fruit can be eaten or peeled.
Category: Fruit
In Season:
To Buy: Choose semi-firm, unblemished fruit with uniform skin. Avoid any that are too soft, while they sweeten with age they can quickly become mushy and will ferment if left too long. A kiwifruit is ripe when plump and slightly soft to the touch with a fragrant smell.
To Store: Ripen kiwifruit at room temperature for 3 to 5 days. Refrigerate when soft.
Tips & Tricks: To ripen kiwi fruit quickly place in a paper bag with an apple or banana.

Nutrition (1 Unit):

Energy (kJ): 179
Moderate GI 55 - 70: Glycaemic Index refers to the rate at which carbohydrate rich foods are converted to glucose for energy by the body; A moderate GI will release glucose into the bloodstream at a moderate rate.
Protein (g): 1.1
Saturated Fat, g : 0.0
Vitamin C: Antioxidant, anti inflammatory and immune-boosting, this vitamin has a range of uses. Is essential for collagen formation, therefore plays a role in wound healing. Fights infection and protects against free radical damage. Vitamin C helps maintain normal cholesterol levels, promotes the absorption of iron and counters the effects of stress as it is concentrated in the adrenal glands.

Contraindications:
Large doses can cause diaorrhea or gas.
Amines: Amines come the breakdown or fermentation of proteins. High amounts are found in cheese, chocolate, wine, beer and yeast extracts. Smaller amounts are present in some fruits and vegetables such as tomatoes, avocados, bananas.

For those with sensitivities, low foods are almost never a problem, moderate and high foods may cause reactions, depending on how sensitive you are and how much is eaten. Very high foods will most often cause unwanted symptoms in sensitive individuals. High
Glutamates: Glutamate is found naturally in many foods, as part of protein. It enhances the flavour of food, which is why foods rich in natural glutamates such as tomatoes, mushrooms and cheeses are commonly used in meals. Pure monosodium glutamate (MSG) is used as an additive to artificially flavour many processed foods, and should be avoided, especially in sensitive individuals as it can cause serious adverse reactions. n/a
Carbohydrates, g: 7.6
Fibre, g:
Fat (g): 0.2
Monosaturated Fat , g: 0.0
Potassium: Needed for normal growth and muscle and nerve contraction. Together with sodium regulates water and fluid balance in the body.
Salicylates: Naturally occurring plant chemicals found in several fruits, vegetables, nuts, herbs and spices, jams, honey, yeast extracts, tea and coffee, juices, beer and wines. Also present in flavourings, perfumes, scented toiletries and some medications.

For those with sensitivities, low foods are almost never a problem, moderate and high foods may cause reactions, depending on how sensitive you are and how much is eaten. Very high foods will most often cause unwanted symptoms in sensitive individuals. Very high

Cooking:

Cooking Tips: Kiwifruit is a natural meat tenderiser. They contain an enzyme called actinidin. Rub kiwifruit flesh over the surface of the meat and let stand for 10 to 15 minutes or longer. The enzyme Actinidin also breaks down protein in dairy products.

Benefits the Following Health Conditions:*

Cold and Flus

* This information is sourced by a qualified naturopath. It is non prescriptive and not intended as a cure for the condition. Recommended intake is not provided. It is no substitute for the advice and treatment of a professional practitioner.

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