Kiwi

                                           

Kiwi                 

The “strawberry peach”

Did you know that Vitamin C levels in Kiwi fruit outshine oranges.  Kiwi are considered a superfood because they are a high-antioxidant food. High-antioxidant foods behave like self-sacrificing soldiers to “calm the fires” in our immune system.  Cellular damage (an internal rusting of tissues) occurs when these soldiers lose control.

1. Incredible Source of Antioxidant-Powered Vitamin C and E

(1) The Vitamin C provides help in repairing and maintaining a number of body tissues and systems.
(2) Kiwi vitamin E content is fat-free and a strong component in lowering cholesterol and fighting free radicals.
(3) Kiwi fruit is also rich in polyphenols that stimulate protective activity for a strong immune system response.

2. Counteracts Aging and Improves Skin Health
(1)  Collagen is the most abundant protein in our bodies and the building block that maintains the skin, muscles, bones and tendons. These four building blocks break down as we age and are dependent on vitamin C. Polysaccharides, a carbohydrate of many combined sugars types, are in kiwi fruit and able to double collagen synthesis in the body.  Collagen also reduces cellulite and stretch marks.
(2)  Kiwi is also host to a carotenoid an antioxidant called lutein, “the eye vitamin,” is incredibly beneficial to skin health by protecting the skin from UV light.

3. Improves Respiratory Health
Kiwifruit and other fruits high in vitamin C content have been used successfully to treat a number of respiratory illnesses. Both adults and children suffering from asthma and other respiratory illnesses and infections after adding showed beneficial reactions when kiwifruit is added to their diets. Kiwi is able to enhance the vitamin C concentration in the body, which was able to reduce the symptoms of wheezing, head congestion and duration of sore throat.

4. Good for Vision and Prevention of Eye Disease
(1) Kiwifruit has 171 milligrams of lutein in one large fruit, which is substantially higher than almost any other fruit.  This offers substantial eye protection by filtering out damaging short-wavelength UV light.
(2) Kiwifruit has a great supply of another carotenoid, Vitamin A, which is also largely beneficial to optimum eye health.

5. Aids in Digestion
Don’t throw again the skin. The kiwifruit skin is completely edible and makes this nutrient-dense fruit even more nutritious! A recent study shows that eating the skin triples the fiber intake compared to merely eating the flesh. And by not peeling the skin, you preserve much of the vitamin C content as well.  Kiwi has shown promise as a treatment of bowel and digestive disorders such as reducing complications related to irritable bowel syndrome as well as inflammatory bowel disease. Kiwi’s antioxidant action that “calms the fires” and high fiber content, overall improvements have been seen in bowel function.

6. Improves the Cardiovascular System
(a) Kiwifruit is a heart-healthy superstar. One kiwi a day can provide a lower risk of stroke, blood clots and cardiovascular diseases.
(b) Kiwifruit helps lower blood pressure, counteract sodium in the body and is a vasodilator, relaxing the blood vessels throughout the body. The fiber found in Kiwi is also very heart-healthy, along with vitamin K, which is able to prevent the buildup of calcium in the arteries and therefore able to reduce the risk for heart attacks.
(c) Kiwifruit has the ability to lower triglyceride level by 15 percent for those who consumed it.
(d) Kiwifruit is also a great source of omega-3’s, magnesium, vitamin E and copper, all of which help keep the cardiovascular system working properly.

7. Bone Maintenance and Repair
Kiwi fruit’s substantial supply of Vitamin K is needed in your body for more than just healthy arteries. Vitamin K is needed to use calcium to make bones. Improve bone health and reduce the risk of bone-related injuries and diseases like osteoporosis by consuming Kiwi.

8. Serotonin Puts Sleep Problems to Bed
(a) Surprise! The Serotonin content in kiwi may be why the fruit has a long-running reputation for its sleep-aiding abilities. The serotonin in kiwifruit has been shown to increase sleep time and sleep efficiency by 13 percent and 5 percent, respectively, so if you can’t sleep, Kiwi may help.
(b) There is also evidence to suggest serotonin may also helps boost memory and mood and can even help with depression.  A good nights sleep also contributes to helping these conditions.

9. Anticancer Effects
(a) Kiwi has been used for treating ailments like joint pain, bladder stones, and cancers of the liver and esophagus. Both the fruit and roots of kiwi have proven inhibitory effects on human liver, lung and colon cancer cell growth.
(b) The polysaccharide content and the abundance of antioxidants found in kiwi nutrition have shown anti-tumor and reduction of cancer cells.

10. Anti-fungal and Anti-bacterial Capabilities
(a) Both green and golden kiwifruit has shown anti-fungal and antibacterial capabilities in several studies. The most antibiotic activity has been found in the seeds, which are commonly consumed with the fruit because of their small size.
(b) The golden kiwi fruit contains a protein called actinchinin (a novel anti fungal protein from the gold kiwi fruit) which is suggested as the origin of its anti-fungal capabilities.  Green kiwi contains thaumatin-like anti fungal protein.Potential Side Effects of Kiwi
Kiwi fruit allergy is very common and responsible for 10 percent of all food allergy reactions in children.

Sources:
Dr. Axe

“Let food be thy medicine, and medicine be thy food.” Hippocrates
Promoting a lifestyle of preventative care!
WELLNESS PRINCIPAL:  Health comes from within.  You cannot buy it in a bottle.
          Please visit Catherine’s Pinterest boards by clicking this link:  Catherine’s Place.   There, you will find a variety of healthy sources, natural solutions, recipes, God’s Creation, and SO MUCH MORE.  Grab yourself a healthy snackmake yourself comfortable, and take time to browse through the wealth of information and be not only inspired but uplifted.

Yellow, The Vision Vitamin

I start this Color Me Beautiful series with the color yellow.

Yellow is the most visible color and is the first color the human eye notices!  Yellow’s stimulating nature and high visibility to the eye is the reason why many road signs are bold yellow (contrasted by black text).  This is another reason why restaurants use the color yellow in their signs.  It is known to stimulate appetite and triggers the feelings of happiness and friendliness, warm like the sun.  Maybe this is why we feel so good when the sun is out.

th-9Likewise, I hope this Color Me Beautiful series stimulates you to introduce and increase your plate with more of the colors of the rainbow.
Imagine with me why certain fast food places use yellow and red colors;  Take Kentucky Fried Chicken (KFC), McDonald’s, Burger King and the other fast food establishments in the image on the left for instance.  These colors are just one marketing ploy that are eye-catching and get your attention to roll in to their establishment for that quick fast food.  Why not stick with real fast yellow food?  Here are some really good reasons why?

Yellows come from The Latin word Lutein lutes means “yellow”.

This plant chemical is geared to protect the eyes by modulating light energy.  The yellow color of the human macula lutea (literally, yellow spot) in the retina
(from Latin rēte, meaning “net”) of the eye is the third and inner coat of the eye which is a light-sensitive layer of tissue. results from the lutein and zeaxanthin it contains.

Lutein nicknamed “the eye vitamin,” is a carotenoid antioxidant phytonutrient (plant nutrient), which ranges from yellow to red pigments.  It is an essential nutrient for normal vision.

Eye protection – The central part of the retina, called the macula, contains macular pigments in which lutein is concentrated. The yellow coloured pigments protect the retina from damage of the photo-oxidative affect of high-energy light.

Heart health – Lutein can also reduce the risk for artery diseases. Studies have shown that persons with the highest lutein intake showed the lowest artery wall thickening.

Skin protection – Lutein can also reduce the risk of skin cancer and sunburn.

Carotene is a pigment that absorbs blue and indigo light, and that provides rich yellows and oranges.

benefits-of-lutein-and-zeaxanthinLutein and Zeaxanthin (fat soluble) are carotenoids that are found in relatively high concentrations in the retina.  Lutein’s yellow color blocks blue (UV) light from absorption.  Because the macula is yellow in colour it absorbs excess blue and ultraviolet light that enter the eye, and acts as a natural sunblock (analogous to sunglasses) for this area of the retina.  Both Lutein and Zeaxanthin helps protect the eye from ultra-violet (UV) damage, and prevents free-radical damage to the retina and the lens of the eye that is associated with diabetic retinopathy, macular degeneration, cataracts, and glaucoma.  Studies have also indicated that lutein improves heart health, protects our skin against UV damage, reduces diabetes induced oxidative stress, and possesses anti-inflammatory and anti-cancer properties.  Lutein and zeaxanthin are found in the liver, ovaries, pancreas, kidneys, spleen, testes, adrenals, and many eye tissues.

002f0eccb487f585c82aa61ff8e6be0cYellow foods are commonly considered the eyesight foods because they contain vitamin A. Beta-carotene, which can be converted into vitamin A, is a component of these foods as well.   Since eyesight is dependent on the presence of vitamin A, it is considered the “vision vitamin.”  Our eyes use the yellow pigment lutein as an antioxidant, especially in the macula, in the center of the retina at the back of the eye contains a lot of lutein.  This protects the eyes from the UV sunlight rays.  It also also seems to lower the risk of developing Age-related Macular Degeneration (AMD).In addition, they may have high levels of vitamin C, and some contain omega-3 fatty acids according to Kasik-Miller, a clinical dietitian at Sacred Heart Hospital in Eau Claire, Wisconsin.

…Natural Sunblock (think yellow/orange-red like the sun) The yellow pigment, lutein, is also known to absorb excess light energy to prevent damage to plants from too much sunlight.  Our skin uses the yellow pigment lutein to recharge the antioxidants that protect the glands that make the oily lubricant that keeps the skin supple and wrinkle-free.  If we consume our leafy greens and other yellow pigment foods, these protective antioxidants protect our skin from oxidative damage.  This is why our ancestors most likely did not use sunscreen lotions.  Antioxidants reduce the risk of many health problems associated with aging, including heart disease, cancer, arthritis, diabetes, cataracts and macular degeneration, Alzheimer’s, Parkinson’s and others.

Avoid-sunburn-and-tan-more-easily-by-eating-real-food
Click image to follow link

Sunlight is very important for our skin.  Americans tend to be deficient in Vitamin D3 because we are inside more than we are outside. Please visit my Vitamin D Council board for more information about this topic.  Americans are also afraid of the sun lathering up with all those sun screens.  If we are wise and respect the power of the sun, there is no need to buy all those chemically filled sunscreens that short-circuit the benefits of the suns rays that create an atmosphere that brings damage to the skin.  Here are other sunscreen options.

Yellow appears to have important antioxidant functions in the body including vitamin C, beta carotene, and vitamin E that guard the body from damaging effects that can destroy cells and play a role in many diseases

….Yellow was thought to stimulate the nerves and purify the body in light therapy treatment.

…The cream to light yellow crystalline solid (Ellagic Acid) may help protect against cancer by neutralizing the cancer- causing chemicals.  Surprisingly, Ellagic Acid is hidden under the red color of a number strawberries, raspberries, and pomegranates.  It also helps by reducing DNA damage and helps regulate blood sugar response.  But studies of this acid have mainly been done in the laboratory, so its benefits for human health is an unknown.
Yellow lutein may help protect against atherosclerosis (buildup of fatty deposits in arteries), the disease that leads to most heart attacks.
Yellow (under the color green) ~ Lutein

Another interesting fact about yellow is how it is hidden under the top layers of green serveimage-39in your leafy greens – they have 15-47% of lutein, but a very low content (0-3%) of zeaxanthin.  This is why we get the different colors of tree leaves in the fall.  This means that those leafy greens also contain this yellow pigment to bring you all of the great benefits of this beautiful nutrient.  The body cannot absorb lutein without the help of fat, so when eating your leafy green salads or smoothies, include a type of fat like Avocado, coconut oil, or a nut of your choice.

Zeaxanthin – xanthin, a yellow coloring carotenoid present in the retina of the eye and in many plants.

The two major carotenoids in the human macula and retina are lutein and zeaxanthin.  In our periphery vision, Zeaxanthin declines more rapidly than lutein.

On a Spiritual note:  There exists an old saying in American culture: “The eyes are a window to the soul.”  Matthew 6:22 (KJV) says, “The light of the body is the eye: if therefore thine eye be single, thy whole body shall be full of light.”

Let your eyes feast on this yellow that can trigger the feelings of happiness and friendliness, warmth like the sun.

serveimage-38Take care in what you allow your eyes to see.  May the light of the Lord’s words help you to be a light bringing sunshine to someone else as Matthew 5:16 (KJV) says, “Let your light so shine before men, that they may see your good works, and glorify your Father which is in heaven.”

Yellow Fruits & Vegetables and some quantities of either Lutein or Zeaxanthin or both:

  1. Yellow bell peppers – low amount of lutein (12%) but no Zeaxanthin. The highest amount of Zeaxanthin (8% Lutein 37% Zeaxanthin = 45% total) was found in Orange Peppers.  
  2. Yellow zucchini (or vegetable marrow – 30-52%) These compounds help scavenge harmful oxygen-derived free radicals
  3. Yellow tomatoes (39%-sun dried)
  4. Maize (Sweet corn) – (60% of lutein and 25% of zeaxanthin)
  5. Bananas – the banana skin contains lutein (22).  Some people prefer to boil the peel for 10 minutes or so before eating it, putting it through a juicer or blending it with other fruits. In Asian countries, banana peels are cooked with their flesh or fried on their own.
  6. Lemon (10.344ug) – lutein may help protect against atherosclerosis (buildup of fatty deposits in arteries), the disease that leads to most heart attacks.
  7. Squash – (2401.3μg/1 cup) listed in the top ten for lutein and zeaxanthin
  8. Grapefruit (10.169ug)
  9. Mellon – 27.058ug honeydue; 26.25ug cantalope
  10. Apples with skin (28.985ug)
  11. Pears – (78.32 mcg)

NOTE: BEST FOODS FOR LUTEIN AND ZEAXANTHIN: (As noted above, green leafy foods surprisingly contain these beneficial nutrients)  

Kale, spinach (47 mole% lutein), Swiss chard, collard greens, turnip greens, dandelion greens, mustard greens, beet greens, radicchio, summer squash (all varieties), watercress, green peas, persimmons, winter squash (acorn, butternut, etc.), pumpkin, broccoli (22 mole%), brussels sprouts (27 mole%), lettuce (22 mole% – especially dark lettuces), asparagus, corn, green beans, okra, artichokes, green bell peppers.

Try this yummy recipe:  tropical-pineapple-mango-salsa

If you appreciated this information, please pass it on.

Sources:

http://bjo.bmj.com/content/82/8/907.full

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1722697/