Robboe

Yay or nay?

Being held down by The Man

Fade

I like kiwi

Leslie

I used to eat 3-4 after workout w. egg whites before I became SCARED of carbs!

Leslie
My Journal
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TJohn

They sure are tasty !!

TJohn

w8lifter

Kiwifruit and Health: A Review of Recent Studies

Kiwifruit not only taste great, they’re good for you. Rich in vitamin C, just one serving (2 medium kiwis) also provides plenty of vitamin E, folate, magnesium and potassium. This California native is low in fat and sodium, an excellent source of fiber, and contains no saturated fat or cholesterol. Kiwifruit are also rich in phytochemicals, or plant chemicals, including the carotenoid lutein.

Historically, consumption of fruits and vegetables was believed to prevent or cure everything from the common cold to cancer. However, in the past few decades a growing body of evidence has been gathered to back up these earlier “beliefs.” Experts now have a better understanding of the relationship between fruits and vegetables and their protective effects against chronic diseases such as cancer, heart disease, diabetes, stroke, obesity, diverticulosis and cataracts. With these new findings in mind, it’s ironic that Americans still only eat about 3-4 servings of fruits and vegetables per day, compared to the recommended 5-9 servings by the U.S. Department of Agriculture.[i]

Fruit and Vegetable Research
Researchers with the Framingham Study, a population-based longitudinal study, examined the effect of fruit and vegetable intake on the risk of stroke among middle-aged (45-65 years) men over a 20-year period. For each increment of three servings per day of fruits and vegetables, there was a 22% decrease in the risk of stroke. According to the authors, the beneficial effect may be due to the protective nutrients found in fruits and vegetables, including antioxidant vitamins, such as C and E, and folate. Similar benefits were also seen in women in the Nurses’ Health Study.[ii]

Researchers in another study examined dietary factors associated with mortality in 11,000 vegetarians for an average of 17 years. After adjusting for smoking, daily consumption of fresh fruit was associated with a reduced mortality from ischaemic heart disease, cerebrovascular disease and all causes combined.[iii]

Fresh fruits and vegetables also play an important role in preventing and controlling high blood pressure. In the recent DASH study (Dietary Approaches to Stopping Hypertension), scientists at six centers around the country studied 459 adults for eight weeks. Participants were divided into three groups. A control group ate a typical American diet – high in total and saturated fat, low in fruits, vegetables, legumes and whole grains. A second group ate a similar high-fat diet but rich in fruits and vegetables (9-10 servings per day). A third group ate an overall healthful diet – one low in fat and high in fruits, vegetables, low-fat dairy foods and other low-fat protein sources.

Both the second and third groups saw decreased blood pressure within two weeks; the overall healthful diet showed the best results. In fact, the drop in blood pressure was similar to that seen in patients on hypertensive medications. The researchers attribute the impressive findings to the abundance of potassium, magnesium, calcium, fiber and other nutrients in the healthful diet, but scarce in the control diet.[iv]

Getting your 5-a-day may also help ward off cancer. It is estimated that up to 70% of all cancer can be attributed to diet. In a review of 206 human epidemiological studies and 22 animal studies, the protective effect of greater fruit and vegetable consumption was consistent for cancers of the stomach, esophagus, lung, oral cavity and pharynx, endometrium, pancreas and colon. Substances present in fruits and vegetables that may help protect against cancer include vitamins C and E, lutein, folate, flavonoids and dietary fiber.[v]

In a study published this year in the Journal of the National Cancer Institute (JNCI), researchers observed that consumption of fruits and vegetables high in specific carotenoids (including lutein and zeaxanthin) vitamins A, C and E may reduce premenopausal breast cancer risk.[vi]

“It’s All in There”
Kiwifruit contains many of these important nutrients (see attached chart). It’s no wonder that researchers at Rutgers University found kiwi to be the most nutrient dense popular fruit. When compared to 26 of the most popular commonly consumed fruits, the study found kiwifruit, with an index of 16, to be the most nutrient-dense, followed by papaya (14), mango (11) and orange (11). Kiwifruit has the highest level of vitamin C – almost twice that of an orange – and magnesium, a limited nutrient in the diet and important for cardiovascular health. Kiwi also outranked bananas as the top low-sodium, high-potassium fruit. In addition, it was found to be an excellent source of fiber, and a good low-fat source of vitamin E, which is usually found in high-fat foods.[vii]

Listed below are some of the important nutrients found in kiwifruit and the latest research regarding their role(s) in the fight against chronic disease:

Vitamin C
Vitamin C aids in wound healing and iron absorption, and helps maintain bones, blood vessels and teeth. It helps form collagen, a protein that gives structure to bones and other connective tissues. Vitamin C has also long been heralded for its antioxidant properties.

In recent years, much attention has been given to the role of antioxidants in disease prevention. These special compounds protect against oxidation, or cellular damage caused by free radicals, which may lead to a number of chronic diseases. Oxygen-derived “free radicals” are highly reactive molecules that are normally produced in the body as a byproduct of metabolism in cells. However, free radicals can also be generated in the body as a result of exposure to sunlight, X-rays, tobacco smoke, car exhaust and other environmental pollutants. Excessive free radical formation can overwhelm the body’s antioxidant defense mechanisms.

Common examples of oxidation in everyday life include the rusting of metal and the browning of fruit. Scientists believe that in the body, oxidation may play a role in the development of cancer, stroke, diabetes, heart and lung disease and cataracts.

As an antioxidant, vitamin C may improve immune function and reduce the risk of heart disease by preventing the oxidation of LDL (low-density lipoprotein) cholesterol -- the “bad” cholesterol. Vitamin C deficiency and risk of myocardial infarction (MI), or heart attack, was examined in a study of 1,605 men. The study showed that vitamin C deficiency may be associated with an increased risk of MI.[viii]

There is also strong evidence that vitamin C has a protective effect in cancers of the esophagus, oral cavity, stomach and pancreas. Evidence is substantial for a protective effect of vitamin C in cervix, rectum, breast and lung cancers.[ix] Researchers at the National Cancer Institute followed 10,068 men and women aged 25-74 years to examine the relations between dietary intake of vitamins C, E and A and lung cancer. Overall, there was no additional protective effect of these nutrients in supplement form, beyond the effect provided through diet. When vitamins C, E and carotenoids were observed in combination, a strong protective effect was seen for those with the highest intakes, compared to those with the lowest intakes. However, the effect of the nutrients against lung cancer was dependent upon whether or not the subjects smoked, and for how long.[x]

The current recommended daily allowance (RDA) for vitamin C is 60 milligrams. However, in a report published earlier this year, researchers at the National Institutes of Health suggest raising the recommended intake of vitamin C to 200 milligrams per day. The new Dietary Reference Intake (DRI) would take into account the growing body of research showing that five servings of fruits and vegetables a day can help prevent cancer. By raising the recommended level of vitamin C, experts believe people will be encouraged to eat more fruits and vegetables. Recommendations for vitamin C intake are now under revision by the Food and Nutrition Board of the National Academy of Sciences. The board is expected to release its findings later this year.[xi]

Encouraging the public to increase its vitamin C intake may help in other ways too. Lead poisoning is a major public health problem in this country. In a recent study, researchers found that high blood levels of ascorbic acid (vitamin C) were associated with a decreased prevalence of elevated blood lead levels in adults. If this association is related causally, vitamin C intake could have public health implications for control of lead toxicity.[xii]

Vitamin E
Like vitamin C, E is a potent antioxidant and may reduce the risk of heart disease, some forms of cancer, and prevent exercise-induced oxidation damage. Vitamin E also protects vitamin A and essential fatty acids from oxidation and may help to improve the immune system.

In a study published last year in the Journal of the National Cancer Institute (JNCI), male smokers, age 50 to 69, who took 50 milligrams of vitamin E daily for five to eight years, had a 32% decrease in the incidence of prostate cancer and a 41% decrease in deaths compared to men not taking vitamin E. This follows an earlier study published in JNCI, which found a 21% increased risk of breast cancer among women with low dietary intakes of vitamin E and beta carotene.[xiii]

While most health organizations recommend following a low-fat diet, studies show that as fat intake is decreased, so is consumption of vitamin E. This important vitamin is normally found in high amounts in high-fat foods such as vegetable oils and nuts. Kiwifruit is a good, low-fat alternative.

According to data from the 1994 and 1995 Continuing Survey of Food Intakes by Individuals (CSFII):

¨ Over 64% of men, age 50-59, consumed less than 100% of the RDA (10mg) for vitamin E

¨ Nearly 66% of men, age 60-69, consumed less than 100% of the RDA for vitamin E

¨ Over 71% of women, age 20 and over, consumed less than 100% of the RDA (8mg) for vitamin E

Lutein
Interestingly, many experts feel that the majority of the antioxidant capacity in fruits and vegetables may actually come from a variety of phytochemicals. Phytochemicals have been associated with the prevention and/or treatment of at least four of the leading causes of death in the U.S. – cancer, heart disease, diabetes and high blood pressure. They have also been linked to the prevention and/or treatment of neural tube defects, abnormal bowel function, osteoporosis and arthritis.[xiv]

Of the thousands of different phytochemicals, one particular group called carotenoids, includes beta carotene, lutein and xanthophylls. Research has shown that carotenoids may reduce the risk of cancer, heart disease, cataracts and macular degeneration. Kiwifruit is especially rich in lutein, one of two major carotenoids found in the human eye. In a recent study, kiwifruit ranked higher than spinach and all other fruits and vegetables (except yellow corn) for its lutein content.

Along with zeaxanthin, lutein is believed to function as an antioxidant, protecting the underlying eye tissues from phototoxic damage. This damage may be a factor in the cause of age-related macular degeneration (ARMD).[xv] Increasing foods rich in lutein and zeaxanthin may decrease the risk of developing advanced or exudative ARMD, the most visually disabling form of macular degeneration among older people.[xvi]

Unfortunately, in a study comparing the data from the 1987 and 1992 National Health Interview Surveys, researchers found a decrease in the intake of lutein by 18% among white women, and 16% among adults aged 40-69 years. The authors suggest the decline in lutein intake (from dark green leafy vegetables), particularly in white women, may have public health implications as a result of the recognized association between carotenoid intake and disease risk.[xvii]

Another group of phytochemicals, the phenolic compounds, are found primarily in the skin of kiwifruit. These compounds, such as flavonoids, have received much attention because of their antioxidant, antiallergenic, anticancer and anti-inflammatory properties. Encouraging consumers to eat the skin on kiwi for convenience and the potentially healthful benefits may be warranted. (Waterhouse memo from Sloan’s report)

Folate
Kiwifruit is a good source of folic acid (or folate), a B vitamin, that is protective against birth defects, cancer and heart disease. In recent years researchers have discovered that folate reduces the risk of neural tube defects (NTD), one of the most serious and common birth defects in the U.S. Each year, an estimated 2,500 babies are born with these defects and many additional affected pregnancies result in miscarriage or stillbirth. Folic acid, when consumed in adequate amounts by women at least one month prior to and 6 weeks after conception, can prevent up to 70% of these birth defects.[xviii]

The benefits from folic acid are so great that in 1992 the Public Health Service recommended that all women of child-bearing age consume 0.4 milligrams (mg) of folic acid per day. Last year the Department of Health and Human Services (DHHS) and the Food and Drug Administration (FDA) went a step further, announcing that U.S. food manufacturers would be required, as of January 1, 1998, to add folic acid to most enriched breads, rolls, buns, flours, corn meals, pastas, rice and other grain products.

Folate may also play an important role in reducing the risk for cardiovascular disease. It is involved in controlling blood levels of homocysteine. High levels of this amino acid may increase risk for heart disease and stroke. Previous research indicates that folic acid intakes of 0.4mg or more per day may keep homocysteine at stable low levels. The same research suggests that possibly 88-90% of the population is not consuming enough folate to keep homocysteine levels low.[xix]

Finally, a growing body of clinical studies suggests a possible association between low folate status and increased risk for cancer, with the strongest evidence in the colorectum. Large, population-based studies indicate that there is an inverse association between folate status (both dietary intake and blood levels) and colorectal cancer. Experiments in humans suggest that supplemental folic acid may improve biochemical changes in the colon that precede cancer.[xx]

Copper
Kiwifruit is a good source of copper, a mineral involved in making red blood cells and needed for normal bone formation.

Magnesium
Kiwifruit is a good source of magnesium, a mineral needed for bone formation and regulation of heart rhythm. This important mineral is active in muscle relaxation and nerve function; helps to maintain healthy calcium levels in the body; and activates enzymes that metabolize food components to form protein and release energy.

Potassium
Kiwifruit is also a good source of potassium, an important mineral that controls heart activity and works with sodium to maintain fluid balance in the body. As mentioned earlier, researchers involved with the DASH Study feel potassium is one of the important nutrients in fruits and vegetables that help control blood pressure.

Fiber
An excellent source of dietary fiber, kiwifruit provides both soluble and insoluble forms. Soluble fiber is broken down in the digestive process and is the form of fiber that appears to play a protective role in heart disease and diabetes. Examples of soluble fiber include pectins, gums and mucilages. It’s also found in peas, dried beans, some fruits and vegetables (kiwi, oranges, apples and carrots), oats and barley. Fiber from psyllium seed husk, an ingredient in some bulk-forming natural laxatives, is also in this group.

Insoluble fiber is not broken down by digestive enzymes. It helps hold water in the colon, aiding in the prevention of constipation, diverticulosis, hemorrhoids and some forms of cancer. Examples of insoluble fiber include cellulose, hemicellulose and lignin. Whole grains and cereals -- especially wheat bran, the skins of fruits and many vegetables are good sources of insoluble fiber.

The recommended daily intake of fiber is 20-35 grams per day. For children, the recommended intake is the “age+5” rule. In other words, the age of the child plus 5 equals the number of recommended grams of fiber per day. In a study of 4-10-year-old children, only 45% of 4-6-year olds, and 32% of 7-10-year-olds consumed enough fiber to meet the “age+5” rule. In addition, children with low fiber intakes had significantly higher calorie-adjusted intakes of fat and cholesterol, which may increase the risk of chronic disease down the road.[xxi]

A recent study in the Journal of the American Medical Association provides an example of the importance of fiber in later years. Researchers reported that women who ate a diet high in fiber had a reduced risk of heart disease. The study followed 68,000 women over 10 years and confirms the same protective effects of fiber against heart disease seen previously in men.[xxii]

All of this exciting new research provides yet another reason(s) to increase your fruit and vegetable intake. So, this winter think green and reach for a kiwifruit – the most nutrient-dense popular fruit available year-round.


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[i] Steinmetz, KA, Potter, JD. Vegetables, fruit, and cancer prevention: a review. J Am Diet Assoc. 1996;96:1027-1039.

[ii] Gillman, MW, Adrienne, L, et al. Protective effect of fruits and vegetables on development of stroke in men. JAMA 1995;273:1113-1117.

[iii] Key, TJ, Thorogood, M, Appleby, PN, Burr ML. Dietary habits and mortality in 11,000 vegetarians and health conscious people: results of a 17 year follow up. BMJ 1996;313:775-779.

[iv] Appel, LJ, Moore, TJ, et al. A clinical trial of the effects of dietary patterns on blood pressure. N Engl J Med. 1997;336:1117-1124.

[v] Gillman, MW, Adrienne, L, et al. Protective effect of fruits and vegetables on development of stroke in men. JAMA 1995;273:1113-1117.

[vi] Zhang, S, Hunter, DJ, et al. Dietary carotenoids and vitamins A, C, and E and risk of breast cancer. J Natl Cancer Inst 1999;91:547-556.

[vii] Lachance, P, Sloan, AE. Fruits in preventative health and disease treatment: nutritional ranking and patient recommendations. Abstract published in the Am J Clin Nutr 1997;16.

[viii] Nyyssönen, K, Parviainen, MT, et al. Vitamin C deficiency and risk of myocardial infarction: prospective population study of men from eastern Finland. BMJ 1997;314:634-638.

[ix] Block, G. Epidemiologic evidence regarding vitamin C and cancer. Am J Clin Nutr 1991;54(6 Suppl):1310S-1314S.

[x] Yong, LC, Brown, CC, et al. Intakes of vitamins E, C, and A and risk of lung cancer. The NHANES I epidemiologic follow-up study. First National Health and Nutrition Examination Survey. Am J Epidemiol 1997;146:231-243.

[xi] Levine, M, Rumsey, SC, et al. Criteria and recommendations for vitamin C intake. JAMA 1999;281:1415-1423.

[xii] Simon, JA, Hudes, ES. Relationship of ascorbic acid to blood lead levels. JAMA 1999;281:2289-2293.

[xiii] Heinonen, OP, Albanes, D, et al. Prostate cancer and supplementation with alpha-tocopherol and beta-carotene: incidence and mortality in a controlled trial. J Natl Cancer Inst 1998;90:440-446.

[xiv] Position of the American Dietetic Association: phytochemicals and functional foods. J Am Diet Assoc. 1995;95:493-496.

[xv] Sommerburg, O, Keunen, JEE, et al. Fruits and vegetables that are sources for lutein and zeaxanthin: the macular pigment in human eyes. Br J Opthalmol 1998;82:907-910.

[xvi] Seddon, JM, Ajani, UA, et al. Dietary carotenoids, vitamins A, C, and E, and advanced age-related macular degeneration. Eye Disease Case-Control Study Group. JAMA 1994;272”1455-1456.

[xvii] Nebeling, LC, Forman, MR, Graubard, BI, Snyder, RA. Changes in carotenoid intake in the United States: the 1987 and 1992 National Health Interview Surveys. J Am Diet Assoc. 1997;97:991-996.

[xviii] Stampfer, MJ, Willett, WC. Homocysteine and marginal vitamin deficiency: the importance of adequate vitamin intake. JAMA 1993;270:2726-2727.

[xix] Rimm, EB, Willett, WC, et al. Folate and vitamin B6 from diet and supplements in relation to risk of coronary heart disease among women. JAMA 1998;279:359-364.

[xx] Mason, JB. Folate status: effects on carcinogenesis.

[xxi] Hampl, JS, Betts, NM, Benes, BA. The “age+5” rule: comparisons of dietary fiber intake among 4-10-year-old children. J Am Diet Assoc. 1998;98:1418-1423.

[xxii] Wolk, AW, Manson, JE, Stampfer, MJ, et al. Long-term intake of dietary fiber and decreased risk of coronary heart disease among women. JAMA 1999;281:1998-2004.

TJohn

Holy crap !! I never thought they were so awesome. How many grams of sugar are in on average kiwi ??

TJohn

w8lifter

I haven't found that yet LOL

TJohn

It can't be much !! I hope.

TJohn

Robboe

Wooo.

Gracias, Leah, that is exactly what i wanted

First figure is for 100g kiwi, second figure is for 1 "large kiwi" (about 91g)

Energy kcal 61 55.510
Energy kj 255 232.050
Protein g 0.99 0.901
Total lipid (fat) g 0.44 0.400
Carbohydrate, by difference g 14.88 0 13.541
Fiber, total dietary g 3.4 3.094

Being held down by The Man