Tuesday, 31 May 2011

Kiwi for Breakfast



I had Kiwi smoothie for breakfast today.  No sugar or any other sweetener of course :-)

Did you know that kiwi is considered one of the superfood of the century?  It is a healthy breakfast food that somewhat aid in losing weight because aside from the fact that it tastes good it is also filling and comes only with a 46 calories for a medium sized fruit.

Below are some of the known benefits of eating kiwi (source: http://kiwi-fruit.info/kiwi-fruit/Health+Benefits+of+Kiwi+Fruit )
  • Prevents Asthma
  • Prevents wheezing and coughing, especially in children
  • Protects our DNA from mutations
  • Provides a healthy amount of antioxidants and vitamins
  • Helps prevent colon cancer thanks to a high fiber content

These benefits are possible because of the nutrients found in a kiwi fruit (medium sized fruit around 70-76 g.) namely:

- Vitamin C (64-70 mg.) making it a powerful antioxidant

- fiber at 3.1 g.

- It’s loaded with good amount of other vitamins and minerals, please see table below
Minerals Vitamins
Potassium - 215 mg Vitamin A - 60 IU
Phosphorus - 23 mg Vitamin B1 (thiamine) - 0.019 mg
Magnesium - 12 mg Vitamin B2 (riboflavin) - 0.017 mg
Calcium - 23 mg Niacin - 0.235 mg
Sodium - 2 mg Folate - 17 mcg
Iron - 0.21 mg Pantothenic Acid - 0.126 mg
Selenium 0.1 mcg Vitamin B6 - 0.043 mg
Manganese - 0.068 mg Vitamin C - 64 - 70 mg
Copper - 0.09 mg Vitamin E - 1.01 mg
Zinc - 0.1 mg Vitamin K - 27.8 mcg
Also contains small amounts of other minerals. Contains some other vitamins in small amounts.

For the recipe of my kiwi smoothie for breakfast, here it is:

  

 Ingredients:

Kiwi fruit -  2 whole fruit

Cold Water – 250 ml

Sugar – 2 tbsp per 1/2 of the smoothie (optional as I don’t put sugar on mine)


Preparation:

Peel of the kiwi fruit then process all ingredients in a blender.

Serve with or without ice.

Estimated Nutritional content per serving :  this recipe yields 1 serving.

W/out sugar:   Calories : 92  kcal.

W/ sugar:   Calories : 192  kcal.


- Foodformylove(31May2011)

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Sources and further readings:

1) http://www.thedailygreen.com/healthy-eating/eat-safe/top-sources-vitamin-C-44102808

2) Dr. Decuypere’s website at http://www.healthalternatives2000.com/fruit-nutrition-chart.html

3) http://www.fitsugar.com/How-Much-Fiber-Fruit-209893

4) http://kiwi-fruit.info/kiwi-fruit/Health+Benefits+of+Kiwi+Fruit

5) http://www.total-defense.net/kiwi-fruit-rich-in-nutrients-and-antioxidants/html.

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