The kiwi was first called the Chinese gooseberry. Its tangy flavor makes it one of the kings of fruit salad. But the health benefits of kiwifruit are primarily due to its exceptional density of nutrients, especially vitamin C.
Available from november to may, the kiwi comes in the form of a small ovoid covered with a brown and fluffy skin. Its pulp, sweet and tart at the same time, is green most often, but can also be pale yellow and contains a multitude of tiny black seeds characteristic and edible.
Exceptional richness in vitamin C
Super fruit or superfood, the Kiwi gives tone and vitality to the body, thus strengthening the immune system. The consumption of one or two kiwis, depending on the variety, ensures the total daily vitamin C intake recommended.
The benefits of kiwi are characterized first of all by the fruit’s exceptional richness in anti-infectious and antioxidant vitamin C (80 mg / 100 g on average). Vitamin C is generally considered to be the vitamin of immunity.
Studies show a real benefit of vitamin C in preventing or curing a cold, when taken together with zinc (sublingually in studies). It participates in the production of white blood cells. The latter better defend the body against attacks from pathogens.
It is therefore important to ensure meet your zinc needs (seafood, oysters, liver, legumes, etc.). The kiwi also provides a significant amount of vitamin E (3 mg / 100 g) which is concentrated in the small seeds.
The benefits of kiwi
From food rich in vitamins, the kiwi, which is a fruit native to China, stands. It has the shape of a large egg, whose hairy envelope is of a greenish brown color. The high season of the Kiwi is between December and April.
The main varieties of kiwi are:
- The Haward: He is green, hairy and contains lots of small seeds. 2 fruits of this variety meet the daily needs.
- The Zespri Gold: He is yellow and has smooth skin. It is sweeter and extremely rich in vitamin C. A single fruit of this variety covers the daily requirement.
- The Nergi: It is less widespread but is at the height of nutrition because it is packed with even more vitamins than the others and can be eaten with the skin.
Other health benefits of kiwi
- Kiwi is a food alkalizing, it is good for bone.
- It is particularly rich in antioxidants (vitamins C and E, polyphenols). These substances brought together act in synergy, which reinforces their action. As a result, the kiwi is one of the fruits with the highest antioxidant activity.
- It is also rich in minerals. Its potassium concentration is very high. But it is also rich in calcium and in magnesium.
- The kiwi contains many trace elements and in particular from iron, from copper, from zinc and manganese.
- Finally, the fibers kiwifruit are abundant and well distributed among insoluble fiber (cellulose) and soluble (pectins). They therefore effectively stimulate the intestinal function.
Choosing and storing kiwi for its benefits
Good Kiwi must be firm when it is not Wall. However when it is ripe it must be soft under the pressure of the fingers. It can be kept for a week in the fridge when it is at maturation. When it is chosen unripe it will keep for one month in the fridge.
Kiwi-salmon verrines recipe
Ingredients :
- 4 kiwis,
- 6 slices of smoked salmon,
- 10 g of mayonnaise,
- 5 cl of liquid cream,
- chive.
Preperation :
- We cut the kiwis and slices of salmon in small cubes.
- In verrine, place the kiwis and the diced salmon on top.
- We mix the liquid cream and mayonnaise by adding chive.
- Pour the preparation over the kiwis and salmon.
- Good tasting !
