The key to a healthy life is a balanced diet. Fruits have a big place in a balanced diet. One of the fruits that stands out with their health benefits as well as their flavors is kiwi. So, what are the “benefits of kiwi”? In this article, we will get to know kiwi closely.

General Health Benefits of Fruits

Fruits are one of the cornerstones of a healthy life. Rich in vitamins, minerals and fiber, fruits help meet the body's daily nutritional needs naturally.

Regular fruit consumption speeds up metabolism, strengthens the immune system and provides vitality throughout the day as a natural energy source. Fruits, which are also a strong source of antioxidants, protect the body against the harmful effects of free radicals. Fruits, which provide benefits in many areas from skin health to digestion, are an indispensable part of healthy nutrition and balanced diet programs.

What is Kiwi? What are the benefits of Kiwi?

Kiwi is a fruit with a unique flavor profile, with a hairy brown exterior and a bright green interior. It is a versatile fruit that can be consumed alone or used in many recipes from salads to desserts, thanks to its sweet and slightly sour flavor.

The answer to the question “What is kiwi?” is interesting not only for its flavor but also for its origin: Originally from China, this fruit began to be cultivated in New Zealand in the early 20th century, from where it got its world-renowned name “kiwi.”

Today, kiwi is widely grown in suitable regions, especially in the Mediterranean climate, and is an indispensable part of the table with its nutritional value.

Kiwi, which is a very delicious fruit, also has many benefits.

What are the Benefits of Kiwi?

Kiwi is a super fruit that draws attention not only with its unique taste but also with its versatile health benefits. For those looking for answers to the question “What are the benefits of kiwi?” here are the prominent titles:

Vitamin C Depot

Kiwi contains even higher amounts of vitamin C than oranges and lemons. In this way, it strengthens the immune system, protects the body against diseases and supports skin health, giving it a brighter appearance.

Support for the Digestive System

Kiwi contains a natural enzyme called “actinidin”. This enzyme helps proteins digest more easily, preventing problems such as bloating and indigestion. Being rich in fiber, it positively affects intestinal health.

Heart-Friendly Fruit

Soluble fiber and antioxidants found in kiwi can help lower bad cholesterol (LDL) levels. It also helps protect cardiovascular health by reducing blood clotting.

Natural Energy Source

Thanks to the natural fruit sugars it contains, kiwi provides the energy needed during the day in a natural way. It is an energy fruit that is especially preferred for breakfast and snacks.

Supports Eye Health

Kiwi contains powerful antioxidants such as lutein and zeaxanthin. These components play an important role in preventing age-related eye diseases and maintaining retinal health.

May Improve Sleep Quality

While counting the benefits of kiwi, we should not forget about sleep. The serotonin and antioxidants contained in kiwi can have positive effects on sleep patterns. According to research, kiwi consumed in the evening can make it easier to fall asleep and improve sleep quality.

How to Consume Kiwi?

Kiwi is a very functional fruit in the kitchen with its different uses. It is also important to grow this fruit correctly to get the most out of its benefits. The first answer to the question of “How should kiwi be consumed?” is of course to eat it fresh by peeling it. However, kiwi is also frequently preferred in smoothie recipes, fruit salads, yogurt as a snack and even in light desserts. Thanks to its sweet-sour flavor, it can be easily consumed both for breakfast and as a snack during the day.

For the best flavor and nutritional value, choose ripe, slightly soft kiwis. Firm kiwis can be naturally ripened by leaving them at room temperature for a few days.

Fruits are an essential food group for overall health and kiwi is rich in this group. C vitamin It stands out with its content, enzymes that support digestion and antioxidant structure. The “benefits of kiwi” include strengthening the immune system, providing energy and supporting eye health. By including kiwi in your daily nutrition routine, you will both consume a delicious fruit and provide a multifaceted health contribution to your body.

Note: For more content in the healthy nutrition category, see HORECA TREND's “Healthy eatingYou can check the ” category.

Source: HORECA TREND

Staying hungry for long hours during the fast can cause sudden fluctuations in blood sugar. This can lead to fatigue, weakness and digestive problems, especially after iftar. Experts state that these effects can be minimized with the right food choices during Ramadan. Duru Food Nutrition Consultant Emine UluçayHe stated that consuming foods with a low glycemic index will help you go through Ramadan more comfortably.

Foods with a Low Glycemic Index Prevent Hunger Pangs

Emine Uluçay said, “The glycemic index is an important criterion that shows how quickly a food increases blood sugar. Foods with a high glycemic index can cause blood sugar to rise rapidly and then drop suddenly, leading to hunger pangs, fatigue and distraction.” Uluçay emphasized the importance of including low glycemic index, high fiber foods in sahur and iftar tables, and said, “These foods help balance blood sugar levels and maintain energy throughout the day. Complex carbohydrates, especially bulgur, help keep you full for a long time and positively affect digestive health.”

“The Prebiotic Effect of Bulgur May Help Prevent Digestive Problems”

Uluçay stated that bulgur, which is especially rich in complex carbohydrates, will also prevent indigestion problems, which are frequently encountered during Ramadan, and added, “Bulgur also nourishes the beneficial bacteria in the intestines with its prebiotic effect that supports digestive system health and can help prevent digestive problems that may occur during Ramadan.”

Bulgur, Rich in Vitamins and Minerals, Reduces Low Energy

Emine Uluçay drew attention to the fatigue that will be felt during Ramadan due to the change in both nutrition and sleep patterns. Uluçay emphasized the importance of consuming foods rich in vitamins and minerals, and said, “Bulgur is a rich source of vitamins B1, B6, folic acid and iron, zinc, phosphorus and magnesium minerals. Vitamins and minerals in foods such as bulgur help reduce the feeling of fatigue by reducing the energy loss that may occur throughout the day. When consumed in a balanced way with foods such as meat, chicken, legumes and yogurt, bulgur offers a healthy and nutritious alternative during Ramadan.”

Create a Healthy and Balanced Nutrition Plan During Ramadan

Uluçay emphasized that creating a healthy and balanced nutrition plan during Ramadan is critical for maintaining physical health as well as keeping energy high throughout the day, and also emphasized that plenty of fluids should be consumed from iftar to sahur. “Actions such as taking a five-minute break after soup at iftar, consuming plenty of water until sahur, and adding foods that will balance blood sugar to meals will help you get through Ramadan more comfortably,” he said.

Source: HORECA TREND and Duru Bulgur

Prefer Foods That Keep You Full

Consuming foods that are high in fiber, protein, and healthy fats, such as cheese, tomatoes, cucumbers, yogurt, whole grain bread, walnuts, almonds, and olive oil during sahur, makes you feel full and makes it easier to resist long-term hunger. Vegetables, fruits, whole grain products, and legumes are rich in fiber and slow down digestion, increasing the feeling of fullness. For example; adding sliced ​​fruit and almonds to a bowl of yogurt and oatmeal, or adding boiled eggs, cheese, and avocado slices to a slice of sourdough bread, you can maintain your fullness and energy levels throughout the day.

Avoid Fatty and Sugary Foods

Consuming fatty and sugary foods during sahur strains the digestive system and causes stomach problems. In addition, such foods increase blood sugar and then decrease it, making you hungry earlier, causing weakness and headaches throughout the day. Instead of roasted and fried foods in particular, you can use boiling or grilling cooking methods. Prefer natural sweets (dates or dried apricots) and healthy oils (such as olive oil).

Consume Protein Sources

Nutrition and Diet Expert Aybala Dönmez says, “Protein-rich foods keep you full for a long time and increase your energy level. Protein sources such as eggs, cheese, yogurt, milk, and legumes are ideal foods for sahur.”

Prefer Complex Carbohydrates

Instead of white bread or pastries that quickly raise blood sugar, complex carbohydrates such as whole wheat bread, oats, and brown rice slow down digestion and keep you full for a long time. These types of foods help balance blood sugar and prolong satiety with their fiber content.

 For Plenty of Water

It is very important to drink at least 2-3 glasses of water at sahur to meet the body's water needs. Water consumed at sahur prevents dehydration (thirst) that may occur throughout the day. Drinking coffee, tea or caffeinated drinks during sahur causes more water loss during fasting due to their diuretic properties. Therefore, water, decaffeinated drinks or herbal teas would be better choices. Also, be very careful to consume 2 liters of water at regular intervals from iftar to the end of sahur.

Avoid Excessive Salt

Nutrition and Diet Expert Aybala Dönmez says, “Consuming excessively salty foods (such as olives and salty cheese) during sahur causes the body to lose water and increases the feeling of thirst. Therefore, be sure to limit your salt intake.”

Source: HORECA TREND and Acıbadem Ataşehir Hospital