Kiwi energy value in 100 gr. What vitamins and minerals does kiwi contain?

Kiwi is the fruit of the Actinidia tree vine, whose historical homeland is China. For this reason, it is sometimes called the Chinese gooseberry. However, their modern name"kiwi" is obliged to the New Zealand breeder A. Allison, who "gave" him this name, firstly, for the outward resemblance to the New Zealand bird of the same name, and secondly, because this representative of the feathered family is the national pride of New Zealand and featured on her emblem. Today, kiwi plantations can be found in many other countries, in particular in Italy, Spain, Greece, Japan and the USA. Due to such a vast geography, this fresh fruit can be present all year round on the tables of the Russian consumer, since it is brought to us from New Zealand in autumn and winter, and from California (USA) - in spring and summer.

Composition and calories

All the beneficial properties of kiwi are explained by its rich and necessary composition for our health. So, depending on the variety, kiwifruit can weigh from 50 to 150 grams, with most of it being water (about 84%). In addition to water, it contains proteins (1%), fats (less than 1%), carbohydrates (10%), as well as dietary fiber, a nicotinic acid, mono- and disaccharides. The energy value of kiwi is relatively low, it is equal to 48 kilocalories per 100 grams of product.

Kiwi contains a large amount of vitamins. But in this case, its difference from other fruits is that most of them are not destroyed during canning. This is due to a certain acidity of the pulp of the fruit, which contributes to the preservation of useful elements.

Firstly, kiwi is rich in vitamin C (92 mg per 100 grams of product), it contains an order of magnitude more than in citrus fruits or bell peppers.

Secondly, it contains vitamin E, which, as a rule, is part of high-calorie oil-containing foods (nuts) and, therefore, there is a possibility of its deficiency in those who are struggling with being overweight. Kiwi can be combined with any diet for weight loss.

Thirdly, kiwi belongs to that small category of foods containing vitamin B9 (folic acid) and B6 (pyridoxine). In terms of folic acid content, kiwi is second only to broccoli, the richest plant source of this vitamin. A large serving of this type of cabbage can provide up to 25% of the daily requirement in vitamin B9, the same result can be achieved by eating just a couple of medium-sized kiwifruit. As for vitamin B6, which is especially needed by pregnant women, nursing mothers, children and the elderly, its amount in one kiwi is 4% of the daily requirement.

In addition to vitamins, kiwi contains micro and macro elements. Trace elements include: iron, zinc, iodine, manganese and so on. The macronutrients in the maximum number are represented by potassium (300 mg per 100 g of product), calcium (40 mg per 100 g of product) and phosphorus (34 mg per 100 g of product).

A unique enzyme, actinidin, was also found in kiwifruit. It breaks down proteins, normalizes the level of blood clotting and has a stimulating effect on the human digestive system.

If you describe the taste of kiwi, then everyone feels something different in it. It can be the aroma of gooseberries, apples, pineapples, bananas, melons and even strawberries.

The benefits and properties of kiwi for the body

As we said above, the beneficial properties of kiwi, first of all, are determined by its fortified composition. More about this. Due to the significant amount of vitamin C, this fruit is an excellent tool for preventing colds, preventing the development of infections and strengthening the immune system.

Regular consumption of kiwi removes cholesterol, absorbs iron and neutralizes the negative effects of nitrates. It also reduces the risk of cardiovascular and oncological diseases, improves digestion and affects the metabolic process, in particular, normalizes protein metabolism in the human body. Kiwi is useful as the end of a hearty lunch or dinner, as it helps to get rid of the feeling of heaviness in the stomach, reduces the likelihood of heartburn and belching.

In addition, microelements contained in kiwi prevent the development of hypertension, heart failure, strengthen the walls of blood vessels and capillaries, thereby reducing the risk of atherosclerosis and thrombosis in them.

Experts recommend including several kiwi fruits in the daily diet to get rid of stress, prolonged depression and to regulate the stability of the nervous system in case of excessive overload. Kiwi is even advised to be consumed by athletes as a natural stimulant and energy restorer after physical exertion.

The ability of kiwi to remove salts from the body can also be attributed to its significant beneficial properties, as it prevents the formation of kidney stones and sedimentation.

Due to the fact that kiwi is a dietary product, it can be safely consumed by people who are prone to fullness. Firstly, it promotes fat burning, and, secondly, it contains a lot of healthy fiber, which is so important for getting a slim figure.

Application in cosmetology

Kiwi can be useful not only as a food product, but also as an effective cosmetic product. Do not rush to throw away the peel of the peeled kiwi, make a face mask out of it, or simply wipe the face, neck and décolleté with its inner part. It is proved that kiwi juice tones, tightens and rejuvenates the skin. You can mix kiwi with low-fat yogurt (for normal skin), honey (for aging skin) or cottage cheese (for skin in need of extra moisture) and apply the mixture on your face for a while. After that, be sure to lubricate the skin with a light moisturizer.

Delicious kiwi salad

In cooking, the place of kiwi is also quite honorable. It goes well with white meats, fish and seafood. It is used as a base for making gourmet sauces, as a filling for a variety of desserts, and as a salad ingredient. And of course, kiwi, thanks to its bright saturated color, is a popular element for decorating various dishes, especially cakes and ice cream.

Taste the taste of kiwi in a homemade salad:
Ingredients: kiwi 4 pcs, avocado 2 pcs, cucumber 1/2 pcs, celery stalk 2 pcs, parsley, green onion. For dressing: vinegar, olive oil, salt, pepper, sugar. Peel and cut the avocado, kiwi, cucumber into cubes, finely chop the celery and herbs. Mix everything, sprinkle with vinegar, add spices to taste and season with olive oil. Green and healthy salad is ready!

Kiwi is a herbaceous vine of Actinidia sinensis and its fruits are berries with green flesh and brown skin pubescent with small hairs. The history of kiwi is very unusual. The birthplace of the creeper with the name mihutao, which became the progenitor of kiwi, is China.

And the kiwi gained immense world fame after surviving a long sea voyage and a dockers' strike. When the ship finally began to unload, it turned out that the Chinese gooseberries were preserved in their original form, but the lemons sent on the same flight were no longer suitable for sale and use for food.

It is difficult to say exactly when the Chinese gooseberry began to be called kiwi. But it is known that for New Zealanders this berry has become a symbol of the country, along with the kiwi bird, which cannot fly.

There are approximately 50 varieties of kiwifruit today, but only a few are cultivated for their edible fruit.

The world production of kiwi today is more than 1 million tons per year. The main suppliers are Italy and New Zealand.

Kiwi calories

Kiwi is considered a dietary and low-calorie product, 100 g of which contains only 48 kcal. In 100 g of kiwi juice - 41 kcal, and in 100 g of kiwi jam (thick jam) - 243 kcal. Excessive consumption of this kind of cooking can lead to obesity, but the use of a fresh product will saturate the body with useful substances without harm to the figure.

Nutritional value per 100 grams:

Useful properties of kiwi

Kiwis are rich in fiber, amino acids and also contain fructose, glucose, vitamins, PP, B1, B2, B3, B6, beta-carotene, potassium, calcium, magnesium, phosphorus, iron, flavonoids, pectins, enzymes, folic acid and others fruit acids - citric, malic, quinic and others. Like pineapple, kiwi contains the enzyme actinidin, which breaks down proteins and aids in the digestion of food. The amount of carbohydrates in fruits is negligible. A mature kiwi fruit contains up to 9% carbohydrates and has an energy value of 40 kcal per 100 grams of pulp.

Kiwi strengthens immune system and stimulates collagen production. And the potassium contained in kiwi, normalizes blood pressure. In traditional Chinese medicine, kiwi fruit has been used for centuries to improve digestion, for the prevention of rheumatic diseases, to prevent the formation of kidney stones, reduce nervousness, and prevent premature graying of hair. Kiwi has a beneficial effect on the stomach, gallbladder, small and large intestines, bladder, as well as on muscle tissue, the reproductive system, the muscles of the external and internal genital organs.

The study of kiwi fruits showed that they inhibit the formation of nitrosamines in the body, have antitumor, antimutagenic, antioxidant effects, and improve physical performance.

One berry can replace one orange or three tomatoes. 100 g of kiwi contains 360 mg of vitamin C, that is, four times daily dose for an adult. According to the content of vitamin C, kiwi ranks second after blackcurrant. And during storage, the amount of vitamin C in these fruits does not decrease over time due to the skin, as well as the acids contained in this fruit.

If after a good dinner you eat one kiwi fruit, then you will not have heartburn and heaviness in the stomach.

Recently, scientists from Norway have found that kiwifruit can help people with heart disease, as kiwifruit has the ability to burn fats that block arteries, and this reduces the risk of blood clots.

Kiwi was first cultivated in China. The plant belongs to the actinidia family. Initially, the fruits of this fruit were small and did not exceed 30 grams, and only in New Zealand at the beginning of the 20th century did they begin to develop a larger and juicier culture that we now know.

The kiwi got its name due to its resemblance to the flightless bird, which is the New Zealand emblem.

Now fruit with a juicy green filling is grown in many countries (USA, Japan, Italy, Greece, etc.), and you can buy it anywhere in the world.

Chemical composition, vitamins, fruit calorie content

calories per 100 grams fresh kiwi fruit is 47 kcal(candied fruits - 320 kcal, dried fruits - 355 kcal).

Calorie 1 pc. (approximately 60 g) - 29 kcal.

The nutritional value product: carbohydrates - 8.1 g, fats - 0.4 g, proteins - 0.8 g.

Note that a nutritious fruit is mostly made up of water. To be more precise, this is as much as 83.8%!

also in composition fruits include: organic acids, unsaturated and saturated fatty acids, dietary fiber, mono- and disaccharides, starch, ash.

The nutritious fruit is enriched with the following vitamins: A (0.015 mg), B1 (0.02 mg), B2 (40 mcg), B6 ​​(200 mcg), B9 (0.0185 mg), beta-carotene (0.09 mg), C (180 mg) , E (0.3 mg), PP (0.5 mg).

Minerals, which are part of ripe and juicy kiwi fruits: potassium, chlorine, calcium, phosphorus, magnesium, sulfur, sodium, aluminum, iron, zinc, manganese, boron, fluorine, molybdenum, iodine, cobalt.

It is enough to eat 1 fruit per day to enrich your body with almost daily the norm of vitamin C (the content of ascorbic acid in it is greater than in oranges).

Freshly squeezed juice of ripe kiwi is very much appreciated not only in cooking, but also in traditional medicine, cosmetology. It is customary to drink it in the morning in the amount of 1 glass. Such a dose is not harmful, on the contrary, the effect of a vitamin cocktail on the human body is very healthy.

Kiwi juice will help start a new day with a smile, as the body will feel an influx of strength and energy. During the day, you can also afford a light salad with kiwi fruits. Then a good mood and a feeling of cheerfulness will not leave you until the evening.

Because delicious and fortified In terms of composition, the fruit has practically no calories and perfectly quenches thirst, it has found wide application in cooking. For example, smoothies, jams, various desserts, ice cream and even savory main dishes are prepared from ripe and soft fruits. The sauce recipe is original, the main ingredient of which is an exotic fruit. Even salads, kebabs, jams and cocktails are prepared from kiwi fruits! Best of all, juicy kiwi is combined with sweet ripe apples and cinnamon.

Useful and medicinal properties for health

Irreplaceable for the human body, proteins, fats, carbohydrates and vitamins are almost in full composition and in the right amount contained in a juicy exotic fruit - kiwi. And since its fruits are not only very tasty, but also healthy, they are also commonly used in medical And preventive purposes.

Healing kiwi properties:

• Improves mood.
• Prevention of diseases of the cardiovascular system (K content - 300 mg and Mg - 25 mg). Strengthens the walls of blood vessels, prevents thrombosis.
• Due to the presence of antioxidants (there are much more of them in the peel than in the pulp), it strengthens the immune system (which is of particular importance for children), and increases resistance to colds.
• Reduces pressure.
• Removes bad cholesterol from the body, relieves the feeling of heaviness in the stomach.
• Promotes the removal of stones from the kidneys, removes excess salt (including sodium).
• Kiwi can be consumed by people suffering from diabetes, so the fruit contains a small amount of organic sugar.
• Removes toxins.
• Prevents the possibility of oncological diseases.
• Normalizes metabolism.
• It has a mild laxative effect.
• Positively influences a hormonal background.

Kiwi has health benefits for men. The content of zinc (0.29 mg) and vitamin E ensures the production of testosterone and normalizes erectile function.

For women kiwi has a special value as a cosmetic product.

Mix green pulp with egg yolk and olive oil. Apply the resulting mixture on the skin of the face and leave for 15 minutes. This procedure promotes the active production of collagen. the effect- tightened, smooth and delicate skin, slowing down the aging process.

Kiwi peel is also a useful tool in home cosmetology. Lotions from it tone the skin, moisturizes, and rejuvenates.

Nutritionists advise eating a little kiwi at the end of a meal, which contributes to improvement digestion.

The fruit is widely used for weight loss, due to its content of vitamin E. To do this, it can be consumed half an hour before or after meals. The main thing is to follow the total dosage of the day, so as not to overdo it with the amount of vitamin C in the body.
Kiwi goes well with avocado.

It should be taken into account that the heat treatment of the fruit destroys most of the vitamins and minerals it contains.

Use during pregnancy and breastfeeding

Kiwi is an important part of the diet pregnant women, as it contains a large amount of useful substances.

Useful properties of kiwi for pregnant:

• Protects against infections.
• The content of folic acid (0.0185 mg) favorably affects nervous system, contributes to the healthy development of the fetus (reduces the risk of miscarriage by early stages pregnancy).
• Prevention of anemia.
• Helps with heartburn.
• Prevents swelling, as it restores the water-salt balance.

Delicious green fruit is also good for lactating mothers - using it in your diet will strengthen immunity baby and protect against viruses. But some rules must be observed:

• it is desirable that the child reaches the age of three months;
• during lactation, you can eat kiwi if during pregnancy this fruit did not cause any side effects.

Kiwi jelly and jelly dessert have become the most popular dishes that young mothers love to pamper themselves with.

Such recipes are not at all complicated and do not require a huge amount of time, which is extremely important for pregnant women, because their body is constantly experiencing hormonal imbalance and an increased feeling of fatigue.

A pregnant woman or girl should avoid eating kiwi in any form and quantity only in case of individual intolerance or in the presence of gastritis, various exacerbations of ulcers. Increased acidity of the gastrointestinal tract or the presence of an allergic reaction to this fruit are also important reasons that serve as a signal for failure from eating such an exotic fruit as kiwi.

Great news can be considered the fact that in the presence of diabetes, a pregnant woman, like a woman who is not in a position, drink kiwi juice allowed. It is considered even more useful and nutritious than any other. Since kiwi contributes to the normalization sugar levels in the blood of a diabetic patient, and improves the blood.

An exotic fortified fruit improves the composition of the blood, making it more saturated, and also enhancing the protective function.

Harm and contraindications

After you have been introduced to the countless positive qualities of a tasty and healthy fruit under various conditions and circumstances, only one question remained unanswered: is there contraindications for eating kiwi?

Undoubtedly, kiwi fruits are very healthy and nutritious, but they should not be too abuse just like any other fruit. Since in some cases kiwifruit can affect the human body completely the opposite way: causing an allergic reaction or complications of diseases such as ulcers, gastritis and increased acidity of the gastrointestinal tract.

The following are the main contraindications for eating exotic fruit for food. We also draw your attention to the fact that in the presence of an acute allergic reaction, it is better to avoid using kiwi fruit for various purposes. In this case, it should not only not be eaten, but also to abandon any cosmetic products and medicines containing this ingredient.

Contraindications to the use of kiwi:

• strong allergic reaction(dermatosis oral cavity, asthma symptoms, swelling of the tongue);
• ulcer duodenum, stomach;
• gastritis with high acidity;
• kidney disease;
• tendency to diarrhea;
• also kiwi is contraindicated for any poisoning.

CHEMICAL COMPOSITION AND NUTRITIONAL ANALYSIS

Nutritional value and chemical composition "Kiwi".

The table shows the content of nutrients (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of the edible part.

The energy value Kiwi is 47 kcal.

Main source: Skurikhin I.M. and etc. Chemical composition food products. .

** This table shows the average norms of vitamins and minerals for an adult. If you want to know the norms based on your gender, age and other factors, then use the My Healthy Diet application.

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The ratio of proteins, fats and carbohydrates:

Knowing the contribution of proteins, fats and carbohydrates to caloric content, you can understand how a product or diet meets the standards of a healthy diet or the requirements of a particular diet. For example, the US and Russian Departments of Health recommend that 10-12% of calories come from protein, 30% from fat, and 58-60% from carbohydrates. The Atkins diet recommends low carbohydrate intake, although other diets focus on low fat intake.

If more energy is expended than is supplied, then the body begins to use fat reserves, and body weight decreases.

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The nutritional value- the content of carbohydrates, fats and proteins in the product.

Nutritional value of a food product- a set of properties of a food product, in the presence of which the physiological needs of a person in the necessary substances and energy are satisfied.

vitamins, organic substances needed in small amounts in the diet of both humans and most vertebrates. The synthesis of vitamins is usually carried out by plants, not animals. The daily human need for vitamins is only a few milligrams or micrograms. Unlike inorganic substances, vitamins are destroyed by strong heating. Many vitamins are unstable and "lost" during cooking or food processing.

Kiwi is an exotic fruit, its homeland is China. But kiwi was brought to Europe from New Zealand - it was there that 120 years ago they learned to breed cultivated varieties of the product, which are distinguished by a larger mass compared to their wild "brother". By the way, the fruit got its name in New Zealand - kiwi is called a small bird, which is practically a symbol of the country and is depicted even on coins.

The nutritional value

Nutritional value of 100 g:

• Calories: 47 kcal
• Proteins: 0.8 gr
• Fats: 0.4 gr
• Carbohydrates: 8.1 gr

• Dietary fiber: 3.8 gr
• Organic acids: 2.5 gr
• Water: 83.8 gr
• Unsaturated fatty acids: 0.1 g
• Mono- and disaccharides: 7.8 g
• Starch: 0.3 gr
• Ash: 0.6 gr
• Saturated fatty acids: 0.1 g

Macronutrients:

• Calcium: 40 mg
• Magnesium: 25 mg
• Sodium: 5 mg
• Potassium: 300 mg
• Phosphorus: 34 mg
• Chlorine: 47 mg
• Sulfur: 15 mg

Vitamins:

• Vitamin PP: 0.4 mg
• Beta-carotene: 0.09 mg
• Vitamin A (RE): 15 mcg
• Vitamin B1 (thiamine): 0.02 mg
• Vitamin B2 (riboflavin): 0.04 mg
• Vitamin B6 (pyridoxine): 0.2 mg
• Vitamin B9 (folic): 18.5 mcg
• Vitamin C: 180 mg
• Vitamin E (TE): 0.3 mg
• Vitamin PP (Niacin equivalent): 0.5 mg

Trace elements:

• Iron: 0.8 mg
• Zinc: 0.29 mg
• Iodine: 2 mcg
• Copper: 135 mcg
• Manganese: 0.21 mg
• Fluoride: 14 mcg
• Molybdenum: 10 mcg
• Boron: 100 mcg
• Cobalt: 1 mcg
• Aluminum: 815 µg

Kiwi has a rich composition of vitamins and micro / macro elements. It contains vitamins of the B line, but vitamin B6 is of greater interest - it maintains visual acuity, strengthens the lens. The fruit also contains vitamin C, D, and E.

The pulp of the fruit contains folic acid, flavanoids, organic acids, sugars and pectins, actinidin and other substances useful to humans. And kiwi is an ideal option for weight loss: 100 g contains only 47 kcal! And this despite the fact that the berry (namely, botanists insist on such a classification of the product in question) contains a large amount of sugar - even diabetics should eat it with great care.

The benefits of kiwi - how it will help

The pulp of kiwi contains a sufficiently large amount of potassium - this mineral has a beneficial effect on the walls of blood vessels, strengthens them and tones them. Therefore, the fruit is indicated for use by people with persistently elevated blood pressure(hypertension patients). Kiwi contains a lot of potassium - it is enough to eat one fruit a day to take daily allowance This substance is necessary for the normal functioning of the body. Potassium in the fruit is combined with magnesium, so for people with a sick heart, kiwi should become a familiar dessert on the table.

The unique combination of minerals in the pulp of kiwi prevents the development of atherosclerosis, thrombosis, and even fights aging - scientists have established that regular eating of one fruit a day "posts" the moment of gray hair in the hair.

Kiwi has the ability to remove excess fluid from the body, which helps people with diagnosed kidney stones, but here you need to be careful and consult your doctor before eating kiwi - the fetus is contraindicated in some kidney diseases.

Through the listed useful properties kiwi is recommended for use even by pregnant women, but with a caveat - it is necessary to exclude hypersensitivity or individual intolerance to an exotic fruit.

And the best thing for women is that kiwi contains enzymes in large quantities that have the ability to burn fat. Therefore, an exotic berry will excellent remedy for weight loss. But nutritionists warn: even in the absence of contraindications, it is undesirable to eat more than 3 pieces of kiwi per day.

Kiwi harm - to whom it is contraindicated

First of all, kiwi is contraindicated for allergy sufferers - before using this exotic fruit, you need to pass allergy tests. After all, both the pulp and the “fluffy” surface of the fruit pose a real danger to people with hypersensitivity or individual intolerance. In contact with this fruit, allergy sufferers may develop swelling of the tongue, an asthma attack, and dermatosis of the pharynx.

It is undesirable to use the described fruit of an exotic plant for people diagnosed with,. True, it is worth clarifying - if gastritis with low acidity of gastric juice is diagnosed, then kiwi, on the contrary, will be very useful.

Kiwi contains a lot of water, so it can heavily burden the excretory system - some kidney diseases are a contraindication for eating this fruit. For example, if a person has only one kidney or is diagnosed with glomerulonephritis, kidney cancer.

Kiwi has strong laxative properties - any poisoning accompanied by diarrhea (diarrhea) becomes a categorical contraindication to the introduction of the described product into the diet.

How to eat kiwi

Kiwifruit is very useful fresh - its pulp has a pleasant taste, and the amount of vitamins and micro / macro elements is completely preserved. But jams and jams, sauces for meat and various desserts are prepared from this fruit. During heat treatment, the described product loses up to 60% of nutrients, so nutritionists strongly recommend not only to improve the taste of ready-made meat dishes and desserts, but to eat it fresh.

Some manufacturers of alcoholic beverages use kiwi as a flavoring agent - they make liqueurs and wine. But you need to know - in this form, an exotic fruit loses absolutely all its beneficial properties.

Kiwi in cosmetology

Cosmetic manufacturers use kiwi fruit extracts to make anti-wrinkle creams, moisturizers, shampoos, and facial cleansing lotions.

What can be done from kiwi at home:

• face masks - the pulp of the fruit must be combined with some fatty product (milk, sour cream, cream);
• balm for rinsing hair - in this case, you will need dried kiwi peel;
• face cleanser - you will have to apply a special heat treatment of the pulp of the fruit.

The simplest thing is to peel the kiwi, eat the healthy pulp, and attach the peel with the inside to the cleansed skin of the face.