All food contains all of the nutrients we need to be healthy, it is necessary to eat various foods in sufficient amounts. A good diet will include many different foods, and sufficient in quantity and quality to meet an individual’s need for food energy and other micro nutrients.

Avocados

Banana

Barley

Bean Sprouts

Beans And Legumes

KIWIS

Typical serving size:

1 large kiwi (3
2 oz or 90 g)

WHAT THEY HEAL

High blood pressure High cholesterol Cancer Macular degeneration Weight gain On the outside, a kiwi looks like a fuzzy brown egg; on the inside its bright green flesh is sprinkled with a ring of small, black seeds
It has a distinctive, somewhat tart flavor with overtones of berries
Kiwis were once considered an exotic fruit, but they have become increasingly plentiful
Kiwis are harvested while green and can be kept in cold storage for 6 to 10 months, making them available for most of the year
Ripe kiwis are eaten raw; even the skin is edible if it is de-fuzzed

Health Benefits

Reduces high blood pressure and cholesterol
Kiwis provide potassium, which helps lower blood pressure, and pectin, a soluble fiber that helps control blood cholesterol levels
Protects against cancer
A large kiwi provides about 80 mg of vitamin C and contains vitamin E, both strong antioxidants
The fruit is also endowed with other phytochemicals, which help fight free radical damage that can eventually lead to cancer
Prevents macular degeneration
Kiwis contain both lutein and zeaxanthin, antioxidants associated with eye health
Encourages weight loss
A large kiwi has about 55 calories and is packed with filling fiber

Allergies

Stir chunks of kiwi into a ceviche

Top a toasted whole wheat bagel with cream cheese and kiwi slices

Toss chunks with red leaf lettuce in poppy seed dressing

Buying Tip

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Look for firm, unblemished fruit in any size

The flesh of ripe kiwis should give in to slight pressure

Storing Tips

Store kiwi at room temperature
They will last about 7 days

For longer storage, keep them in the refrigerator; they will last up to 4 weeks

QUICK TIP:

Tenderize meat with kiwis Kiwi contains an enzyme (actinidin) that is a natural meat tenderizer
The fruit can be used as a marinade to tenderize tough meats
Rubbing the meat with a cut kiwi and waiting 30 to 60 minutes before cooking will tenderize the meat without imparting any flavor from the fruit