kiwi little you help to lose weight

 A single kiwi contains an impressive amount of fiber that can help you lose weight. Thanks to the antioxidants it contains, consuming it regularly would prevent the appearance of cardiovascular diseases and certain cancers. On the kitchen side, the kiwi allows the realization of recipes that are both healthy, colorful and gourmet.

Features of kiwi

Strong antioxidant power;

Low in calories;

Very good source of fiber;

Promotes cardiovascular health;

Helps prevent chronic pathologies.

 Nutritional and caloric values of kiwi

Per 100 g of raw kiwi:

• Calories  60,5
• Protein  0.88 g
• Carbohydrates  11 g
• Lipids  0.6 g
• Dietary fiber 2.4 g
• Glycemic load: Low
• Antioxidant power: High

Zoom on the micronutrients contained in the kiwi to lose weight:

Among the nutrients present in good quantities in kiwi, we can mention:

• Vitamin C: Kiwi is an excellent source of vitamin C;
• Vitamin K: Kiwi is an excellent source of vitamin K for women and a good source for men;
• Vitamin B9 (folic acid): kiwi is a source of vitamin B9;
• Vitamin E: Kiwi is a source of vitamin E;
• Copper: kiwi is a source of copper;
• Potassium: Kiwi is a source of potassium.

The benefits of kiwi to lose weight

More studies will be needed to confirm the various health benefits attributable to kiwi before recommending the consumption of this fruit in the prevention or treatment of particular diseases.

However, several prospective and epidemiological studies support that high fruit and vegetable consumption contributes to the maintenance of good health by decreasing the risk of cardiovascular disease, certain cancers and chronic diseases.

Prevention of certain cancers

Oxidative damage to DNA is one of the possible causes of the appearance of certain cancers. In one study, researchers observed a decrease in DNA oxidation and an increase in the antioxidant capacity of the blood in subjects who consumed 1 kiwi per day for 3 weeks. The researchers also observed that the DNA of the cells of people who consumed 500 ml (2 cups) of kiwi juice was more resistant to oxidation and, thus, to the damage that could ensue. This study demonstrated that kiwi extract was more effective than vitamin C (known for its antioxidant power) in protecting against oxidative DNA damage. This suggests that the antioxidant power of kiwi is not only due to its vitamin C content.

Cardiovascular health  

A human study demonstrated the cardioprotective potential of kiwi. The researchers observed that consuming 2 or 3 kiwis a day for about 1 month led to a decrease in platelet aggregation as well as a decrease in blood triglycerides, 2 risk factors associated with cardiovascular disease. In hyperlipidemic individuals, regular consumption of kiwis may also help improve the lipid profile (good and bad cholesterol ratio) and increase blood levels of vitamins C and E.

Fight against constipation  

Kiwi could be effective in patients with constipation disorders thanks to, among other things, its dietary fiber content.

A positive impact on healing  

A study in rats showed that kiwifruit would promote wound healing better than the application of traditional antimicrobial cream. Thanks to its ability to modulate angiogenesis and its antibacterial properties, kiwi could also be effective in the treatment of chronic ulcers, at a low cost.

Antioxidant power  

Kiwi contains many phenolic compounds, including phenolic acids, flavones (epicatechin, catechin), procyanidins and flavonols (quercetin, kaempferol). These compounds, present in plants, have antioxidant properties. They can help prevent the onset of several diseases, including certain cancers, cardiovascular diseases and various chronic diseases by neutralizing the body's free radicals.

Rich in dietary fiber

Two kiwis provide more than 5 g of fiber, or about 15% of the recommended serving daily. It is known that a diet rich in fiber, in addition to preventing constipation, can contribute to the prevention of cardiovascular disease, the control of type 2 diabetes and appetite.

A word from the nutritionist

The kiwi is one of the fruits that are easy to integrate into the daily diet, so enjoy it. It can be consumed as is, integrated into fruit salads or enjoyed as a smoothie version. For idea, one serving is equivalent to two kiwis and provides a very large amount of vitamin C and dietary fiber.

How to choose kiwis?

The kiwi is an amazing little fruit belonging to the Actinidiaceae family and native to China, where it has been consumed for more than 2000 years. In France, it is found on the shelves between the months of November and May, ideal time to enjoy its great richness in antioxidants and soft fiber.

Kiwi identity card

• Family: Actinidiaceae;
• Origin: China;
• Season: November to May;
• Color: green;
• Flavour: sweet and tart.

The kiwi, a meat tenderizer  

To tenderize meat that is a little too tough, cover it with kiwi slices and let it "work" for 20 to 30 minutes.

Kiwi and milk, a marriage that does not always work 

Kiwi can spin milk and other dairy products, and soften other fruits due to their high actinidine content. Tip: Add it to formulas that contain milk or fruit at the time of serving only.

How to prepare kiwi

We know the whole and raw kiwi, usually eaten for dessert or at breakfast time. However, this small fruit also allows the realization of recipes as original as gourmet. Indeed, the sweet and tart taste of kiwi goes well with sweet as well as salty. Whether you prefer it raw or cooked, kiwi slips into desserts as much as into vegetable salads and other dishes in sauce.

The kiwi sweet version

• Add it to shakes, breakfast cereals or sauces, coulis, sorbets, ice creams and yogurts;
• In clafoutis, cakes, pies, pancakes, etc.;
• At breakfast, serve a bowl of whole rice drizzled with orange juice and seasoned with cinnamon, with kiwi slices;
• In the chocolate fondue;
• Freeze kiwi slices, then dip them in melted chocolate and put them back in the freezer;
• Tropical fruit salad. Mix slices of banana, papaya and kiwi, and drizzle with honey-sweetened orange juice.

Dare the kiwi in the salty version

• Simply serve as a starter a few slices of kiwi with fine cheese, nuts or hazelnuts or, as a snack, with a few squares of good dark chocolate;
• Spring salad. Mix young spinach leaves, fresh strawberries and kiwis. Top with a raspberry vinegar sauce;
• Avocado salad. Slices of avocado, kiwi and radish, mixed with endive or radicchio leaves and seasoned with a dressing flavored with grated ginger;
• Top a fish, seafood, meat, poultry or grilled vegetables with a sauce made of kiwi puree and lemon juice;
• Salsa. Chop and mix kiwis, tomatillos, coriander leaves, jalapeno pepper, sweet onion and lime juice. Put to cool in the refrigerator and serve with yellow or blue corn tortillas. You can also stuff avocado halves with it;
• Bulgur salad. Sauté mushrooms, add bulgur and water or broth and cook for about fifteen minutes. Let cool and add cabbage, cut into thin strips, minced red onion and a vinaigrette flavored with lemon zest and mint or coriander;
• Salmon and kiwi sandwich. Split a whole wheat baguette and garnish it with smoked salmon, kiwi slices, various greens and horseradish sauce;
• Chicken, kiwi and tomatoes for pasta. Sauté chicken pieces and set aside. Then sauté onions, garlic, red and yellow peppers, and mushrooms. Add the chicken, peeled and coarsely cut tomatoes and kiwi slices. Season with a herb of your choice (basil or oregano for example), simmer for half an hour and serve on pasta;
• In Japan, kiwis are sometimes eaten with salt. They are also served with slices of raw scallops. Dice the kiwis and add them to a sauce made from rice vinegar, soy sauce, dashi, honey and salt. Arrange in a bowl, add the sliced scallops, and cover with diced tomatoes and cucumbers. 

Contraindications and allergies to kiwi

There are few contraindications to kiwi consumption, as it is rather excellent for health and rich in generally well-tolerated fiber. However, kiwi is a so-called "latex" fruit known to trigger allergic reactions in sensitive subjects. In the slightest doubt, it is imperative to consult a health professional.

Kiwi allergy

Kiwi is a food incriminated in oral allergy syndrome. This syndrome is an allergic reaction to certain proteins from various fruits, vegetables and nuts. It mainly affects people with pollen allergies and is almost always preceded by hay fever. Thus, when some people allergic to ragweed consume raw kiwi (cooking usually degrades allergenic proteins), an immunological reaction may occur.

These people suffer from itching and burning sensations in the mouth, lips and throat. Symptoms may appear and then disappear, usually within minutes after the person has consumed or touched the offending food. In the absence of other symptoms, this reaction is not serious and kiwi consumption does not have to be avoided systematically. However, it is recommended to consult an allergist to determine the cause of reactions to plant foods. The latter will be able to assess whether special precautions need to be taken.

Kiwi allergy seems to be more and more common and is often associated with other allergies. Indeed, several cases of cross-allergies with latex and pollen have been reported in recent years. People who are allergic to pollen or latex may demonstrate hypersensitivity to kiwi (as well as banana and avocado) and vice versa. Actinidin, a protein contained in kiwifruit, is recognized as an allergen. However, other proteins could also be involved. The reactions are diverse, ranging from urticaria to anaphylactic reactions. Certain factors that influence the process of protein digestion (such as the pH of the stomach), as well as the environment in which individuals live, could explain the differences in reactions between two people allergic to kiwi.

Given the potential severity of reactions, people with allergies to latex or pollen should be especially vigilant. It is recommended to consult an allergist to determine the cause of reactions to certain foods as well as the precautions to be taken.

History and anecdotes

The term "kiwi" did not appear in the French language until 1970. It is a New Zealand word that originally referred only to the apteryx, the emblematic bird of this country. It replaced "Chinese gooseberry", an expression by which the fruit was first known (because of the tart flavor of its pulp, similar to that of the current). In France, it has also been called a "plant mouse".

In France, the word "kiwai" is sometimes used to refer to the fruit of another species of Actinidia, but this name is rarely used elsewhere. We also speak of "summer kiwi" or "annual kiwi", but these terms are confusing, especially the second since no species of Actinidia is annual.

A bit of history

Kiwis are native to China. There, you can find all kinds of them. The smallest are the size of a grape. They also take on different colors – yellow, orange, red, and green. As for the skin, it can be smooth, hairy or covered with a thin down that is removed by simple friction.

The kiwi belongs to the genus Actinidia which includes about fifty species, all native to the mountainous regions of China. In their natural habitat, plants climb along the trunk of trees, which they sometimes cover entirely. Although the fruit has been harvested in China for more than a thousand years, it will remain virtually unknown in Europe and the United States until the mid-nineteenth century. Then, travellers will bring back seeds and establish some specimens in the botanical gardens where they will be appreciated for the beauty of their foliage.

However, it was not until the middle of the twentieth century that it began to be cultivated on a large scale, first in New Zealand, where large-fruited varieties were selected, and then in California. The fruit appeared on the shelves of our markets in the 1980s, in the wake of the new Californian cuisine.

Today, kiwi is grown in many parts of the world, with the main producing countries being Italy, New Zealand, France, Greece, Australia, the United States, Chile and Japan. Since it keeps long after harvest and is produced in both hemispheres, it is found practically year-round. In addition to selling fresh, the kiwi is transformed into jelly, jams, marinades, chutneys, ice cream, wine, and dried. Because of its richness in actinidin, an enzyme related to papain, it is sometimes used to tenderize meats. In addition, fibres are made from its leaves and trunk for the manufacture of ropes and paper.

Organic gardening

The green of the kiwi flesh comes from its richness in chlorophyll, as is the case, for example, of the tomato, before it is ripe. However, the chlorophyll of the kiwi does not degrade at the time of ripening, a relatively rare phenomenon in the small world of fruits.

It is possible, with a little luck and a few precautions, to grow hardy kiwis in the hottest regions of Quebec. They belong to a different species than those found in trade. They are preferably planted on a slope slightly inclined to the north or north of a house or building. This delays bud break and prevents the buds from being destroyed by frost.

The trunk is particularly fragile during the first years of the plant's existence. Also, in winter, it must be protected with burlap, a plastic pipe split lengthwise or any other insulating material. During the summer, it must also be protected against strong winds with a natural or artificial windbreak.

The kiwi is dioecious, that is, male flowers and female flowers grow on different feet. It is, therefore, necessary to make sure to have 1 male pollinator plant for about 8 female plants. Males and females are usually well identified in garden centers. PH: 6.0 to 6.5. Sandy soil is rich in organic matter.

The kiwi can't stand having your feet in the water. It is also the main cause of failure of its cultivation in cold regions. The soil should be enriched with compost or manure before planting. Spacing between plants: 4.5 m. During the growing season, it is important to irrigate regularly, even in wet weather.

Since it is a climbing plant, it must be provided with support. It can be climbed on an arbor or pergola, or along with metal, wires stretched between poles. Regardless of the method of guidance used, only 2 stems per foot will be kept, which will be pruned more or less according to the expansion that one wants to give to the plant. A more pronounced pruning, as is done for the vine, will allow for obtaining more fruits, but in this case, the plant will not cover as well an arbour or pergola.

The fruits of hardy varieties are the size of a grape. They should be harvested in clusters, with their tails, when they barely give way to pressure and allowed to ripen in the refrigerator or at room temperature.

Few diseases or insects attack the kiwi. Above all, care must be taken to prevent root rot by planting them in soil that drips well. On the other hand, deer appreciate leaves while cats can damage plants by rubbing or even digging them up. Protect them with metal mesh.

Ecology and environment

The majority of commercial kiwis come not only from one of the 50 botanical species listed but also from a single selected variety. This is a unique situation in agriculture. Most of the cultivated feet in New Zealand would come exclusively from two female plants and one male plant, which were brought back from China in the early twentieth century. The gene pool of cultivated kiwis would therefore be dangerously narrow.

For now, this plant, which has only recently entered field crops, remains safe from insects and diseases. However, there are fears that this situation will change rapidly. Global demand has risen from virtually zero to 1 million tonnes in just 100 years. To meet this growing demand, crops are now produced in large spaces. It is therefore urgent that new varieties be selected and that other species be used. We want to avoid an epidemic similar to the one that Europe, especially Ireland, experienced with the potato in the nineteenth century.

Did you know?

Kiwi leaves exert on cats an effect similar to that of catnip (catnip). Gardeners should therefore not be surprised if their cats or those of their neighbors regularly meet at the foot of the plants for a meeting at the top. In Chinese zoos, it is made an infusion as a sedative for felines.