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Superfood Kiwi
By Cheok Li Peng
You see it being sold mostly wrapped up in packs at the supermarket, proudly stamped with a sticker claiming it a product of New Zealand (the original fruit was actually a native of China). Brown, fuzzy and named after a bird, the kiwifruit hides a semi-translucent green flesh, speckled with tiny black seeds and skinny white veins inside. Its sweet, tart flavour makes it a popular ingredient in desserts, chutneys or just on its own as a source of immune-boosti
ng nutrients.
‘By eating just one kiwifruit a day, your body is boosted with double the vitamin C of an orange and almost as much potassium as banana,’ says health physician, Dr Norzita Yusof. A two-piece serving of kiwi also comes in at just under 100 calories. All this makes for a tasty dessert for the health conscious, especially those keeping an eye on their waistline. ‘The kiwifruit has as much fibre as a serving of bran flakes and a low glycaemic index (GI), which leads to a reduced sugar craving,’ she continues. Sophia Wong, assistant manager of dietetics services at the Sime Darby Medical Centre, agrees, saying, ‘The enzymes in the fruit help boost our metabolic rate’. Scientific research has also shown that the enzyme activity in the fruit also reduces blood platelet aggregation, decreasing chances of a heart attack or stroke. Furthermore, kiwi also packs antioxidants, iron, vitamin B6 and amino acids, building up the immune system and resistance to colds and the flu.
So blend your kiwi into a breakfast smoothie, use it to top your yogurt, granola or oatmeal or even throw it into sushi. Nutritionally, though, it is best taken raw; just cut it in half and scoop out the flesh with a spoon. Norzita recommends at least one kiwifruit to be taken after a meaty meal. ‘The enzyme activity helps to digest the protein in your meal,’ she says. It is also a popular addition to fruit salads, but be careful when doing so. These said enzymes act as a food tenderizer so if left out too long, both the kiwi and the other fruits might turn pulpy.
