Kiwi Fruit : Antioxidant Powerhouse
July 13, 2012 Admin 0
Kiwifruit are just one of many exotic fruits widely available to the consumer in just about any large supermarket or greengrocer. But as far as antioxidant content goes, kiwifruit contain more antioxidants than any other fruit, including all the berries and other exotic fruits. This has been documented by the Journal of the American College of Nutrition.
In their study they found that the kiwifruit established itself an antioxidant intake score of 12.5. In comparison, red grapes score 4-4.5 on average and the humble strawberry usually comes in just under 2. That isn’t to say that grapes or strawberries are low in antioxidants but more of an indication that the kiwifruit packs in super high levels. Typically, the antioxidant intake score (similar to ORAC) shows how well antioxidants are likely to be absorbed and how well the antioxidants are subsequently metabolised.
The sorts of things you are likely to encounter when you scoop out some kiwifruit with your spoon and devour it are carotenoids like xanthophylls, luteins and carotenes (mostly as beta carotene), phenolic compounds like anthocyanins and other flavanoids. The vitamin C content is particularly high for a fruit, with some larger kiwifruit containing up to 100mg. It should be noted that the skin of the kiwifruit is particularly rich in phenolic compounds and fibre but is usually not consumed. The U.S. department of Agriculture do however say that eating the skin of the kiwi is safe, it just isn’t a popular thing to do.
When you are choosing kiwifruit, organic should be your first choice. When selecting kiwifruit from a batch, using colour as an indicator of ripeness, taste or potential nutritional abundance is rather innacurate, unlike some other fruits. The kiwifruit should be selected and determined to be ripe for eating when it is slightly soft when pressed with the thumb, but not soft enough so you leave a dent that doesn’t return when you ease the pressure on it.
Along with many other fruits, kiwifruit should be one of the cornerstones of your fresh produce intake. As kiwifruit are available year round and are not seasonally limited, you can enjoy them whenever you please. Combining kiwifruit with other fruits to benefit from the greatest potential antioxidant and phytochemical intake is also an excellent idea.
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