YOUR DIETITIAN: Kiwifruit - nature's little gem

Have you ever tasted Sungold kiwifruit? If not, you're missing out on a sweet treat. Although gold and green kiwifruit look similar on the outside, they taste different. Gold kiwifruit is sweeter than green kiwifruit. It has a sweet tropical taste. Both types of kiwifruits contain over 20 different vitamins and minerals — making either one a healthy choice. However, gold kiwifruit wins when it comes to vitamin C. Extremely high in Vitamin C Just one Sungold kiwifruit contains a whopping 160 to 164 mg. of vitamin C. Compare that with the vitamin C in a green kiwifruit with about 73 mg. or one navel orange with 84 milligrams. Reduces progression of arthritis Besides being important for a strong immune system, vitamin C works as an anti-inflammatory agent in the body. Thus, high intakes of vitamin C may help reduce the inflammation in arthritic joints. Vitamin C is also essential for making collagen, a key component of cartilage. Cartilage covers bones where they meet at joints to provide protection and the smooth, pain-free movement of joints. It is the loss of cartilage at joints which causes painful arthritis in joints. Research has shown that a high intake of vitamin C (about 200 milligrams per day) may slow the loss of cartilage at joints. A 2019 study (of 1,785 people) published in the journal Arthritis Care and Research found that vitamin C may help prevent further damage to the knee in people with osteoarthritis. People with the highest intake of vitamin C had the lowest amount of cartilage damage compared to people with lower intakes of vitamin C. Wound healing/beautiful skin Collagen is also a component of skin. Getting sufficient vitamin C is critical for wound healing and maintaining healthy skin. Eating just one kiwifruit can provide all the vitamin C needed. Collagen is what provides the structure to skin. For younger-looking skin, try eating foods rich in vitamin C (and using sunscreen). Experts say collagen keeps our skin from sagging and gives us youthful looking skin. Vitamin C can also help to heal skin damaged by too much summer sun. Working as an antioxidant, vitamin C combines with the free radicals produced by the sun's UV rays that damage skin. Increases iron absorption Eating foods rich in vitamin C, such as kiwifruit, at the same meal with foods containing iron (such as beef or iron fortified cereals) doubles iron absorption. This can help prevent iron deficiency anemia. Surprisingly, the prevalence of iron deficiency anemia increases with age for many reasons.Iron is needed to make hemoglobin, the part of red blood cells which carries oxygen to all our organs, including our muscles. With less oxygen going to muscles, they don't work as well — increasing the risk of falls. Fiber rich Both green and Sungold kiwifruit are a good source of fiber — with green kiwifruit containing twice as much fiber as gold kiwifruit. They contain both soluble fiber (which lowers blood cholesterol levels) and insoluble fiber (which helps prevent/relieve constipation). Interestingly, the skin on both types of kiwifruits is edible. Eating the skin boosts the fiber content by up to 50 percent. Simply rinse off the kiwifruit under cool running water. Then use a clean paper towel to dry and rub off the fuzz covering the kiwifruit. (Gold kiwifruits have less fuzz covering them than green kiwifruits.) However, people who are prone to getting kidney stones should avoid eating kiwifruit skin due to its high oxalate content. Selection/ripening When shopping, select kiwifruit that is firm, not mushy. To tell if a kiwifruit is ripe, gently press on the fruit at the top where there once was a stem. It should give slightly. If the kiwifruit is not ripe, keep it at room temperature for two to three days. Avoid direct sunlight. Ripe kiwifruits can be kept in the refrigerator for a couple of days. Keep kiwifruit away from apples, bananas and avocados. These fruits give off gases that can cause kiwifruit to overripen. Fun ways to eat My favorite way to eat kiwifruit is to enjoy one after a meal. It makes a sweet ending to any meal. With only 90 to 110 calories per kiwifruit, this sweet treat is a delicious low-calorie dessert. Simply cut it in half and scoop out the sweet golden (or green) pulp with a spoon. Or, peel and slice or dice the kiwifruit. Kiwifruits are delicious in fruit salads. Or, try making a yogurt parfait with Greek yogurt, kiwifruit and berries. Yogurt and diced kiwifruits make a naturally sweet topping for waffles or French toast — no added sugar needed. For your next cookout, try making a colorful kiwi salsa to top grilled chicken. (See recipe.) Kiwifruit contains an enzyme called actinidin, which acts as a meat tenderizer. Besides tenderizing dry boneless grilled chicken breasts, the kiwi salsa adds a delicious flavor — and looks beautiful. Phyllis J. Molnar is a registered and licensed dietitian who writes about food and health for The Chronicle-Telegram and The Gazette. Email her at pjmolnar56@gmail.com. Vitamin C powerhouse kiwi salsa 1 ½ cups diced kiwifruit (green or gold or a combination of both)½ cup diced tomato½ cup red onion, finely diced½ cup orange bell pepper, finely diced¼ cup fresh basil (coarsely chopped)1 tablespoon lime juice, or more to tasteCouple dashes of salt and pepper, to taste Mix all ingredients together in a large bowl. Serve with whole grain chips (such as Sun Chips) or atop grilled chicken.Nutrition note: This salsa is extremely high in vitamin C. Besides the vitamin C in the kiwifruit, orange bell peppers are very high in vitamin C (with 138 mg. per ½ cup).Makes: 2 servingsSOURCE: www.tasty.co with modifications by Phyllis Molnar Kiwifruit and quinoa salad 1 cup water, lightly salted½ cup quinoa2 green kiwifruits, peeled, quartered and sliced2 Sungold kiwifruit, peeled, quartered and sliced1 cup purple grapes, halved1 cup grape tomatoes, halved¼ cup red onion, dicedDressing:2 Tbsp. extra virgin olive oil2 red wine vinegar1 tablespoon sugar (3 teaspoons)¼ teaspoon salt1/8 teaspoon black pepper Rinse quinoa in a strainer under cool running water for 1 minute. Place quinoa and water in a saucepan. Bring to a boil over high heat. Reduce heat to low. Cover and simmer for about 20 minutes or until all the water is absorbed. Fluff with a fork. Refrigerate to cool completely. When cold, place quinoa in a large bowl. Add kiwifruits, tomatoes and onion.In a small bowl, whisk together dressing ingredients. Pour dressing over quinoa mixture.Gently toss to combine. Serve immediately.Note: Recipe may be halved. This goes well with baked or grilled salmon (or chicken).Makes: 6 servingsSOURCE: www.zespri.com