Kiwifruit for constipation & immune system

Kiwifruit - a nutritional powerhouse

Hi everyone,

The humble kiwifruit is our topic today.  And not just because I'm a Kiwi and it's on my logo but because it's a superstar in two areas - vitamin C and regulating bowel movements!

Fun fact - Kiwifruit were given their common name by some clever New Zealanders but it's actually native to China hence its other common name, the Chinese Gooseberry.   

Kiwifruit have a higher vitamin C content per 100g than citrus fruit but it's always best to measure nutrient content based on how much you actually eat because we rarely eat exactly 100g of something.  One kiwifruit with the skin removed weighs about 70g (I weighed mine this morning for you).  So this would give you about 65mg of Vitamin C.  One medium - large orange has the same.  I know I can easily eat two kiwifruit but could definitely only eat one orange in a sitting therefore the kiwis would give me alot more vitamin C - 130mg compared to 65-70mg for the orange.

What I did learn from looking into this was that the gold kiwifruit have nearly twice as much Vitamin C as the green kiwifruit!  I have to say I prefer the flavour of the green kiwifruit but now that I know this I might have to retry the gold kiwis and see what I think.

Here's a link to a table showing the nutrient content of green and gold kiwifruit:

https://pmc.ncbi.nlm.nih.gov/articles/PMC6267416/table/Tab1/

So onto the second and less well known kiwifruit magic trick - digestion.  Thanks to a combination of soluble and insoluble fibre plus some unique enzymes such as actinidin, kiwifruit have been shown to help with constipation, stool consistency and bloating.  They help to get the gut moving, soften and bulk the stool so it's easy to pass and improve the frequency of bowel motions.  Therefore they are good for both constipation and loose bowel movements.

So have two kiwifruit a day to boost your immune system and keep things moving!

The only thing I can't seem to find is organic kiwifruit - please let me know if you have seen it anywhere...

Happy kiwifruiting!

Carla :)

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