Written by Dr. Sanjana V.B Bhms,dbrm,cdn

Founder & medical director of siahmsr wellness.in

All rights reserved with siahmsr digital healthcare[siahmsr wellness]

Reviewed by SIAHMSR medical team.

 Kiwi smoothies

   Two different types of nutrient rich yummy smoothies of kiwi, as the major ingredient  are described here. The smoothies also include avocado pears, peach and good effects of pine apple and yogurt. You may try both smoothies on alternate days for better health effects.

1.Green apple avocado kiwi smoothie

Ingredients:

 ½ avocado, peeled

1 peach, peeled and sliced 

1 kiwi, peeled and sliced

1 green apple , peeled and sliced

1/4cup coconut water

Maple syrup or honey - 1tsp

Preparation:

Add all ingredients to the  blender and let it mix well. Smoothie is ready instantly. Refrigerate if you love to  have a chilled frozen smoothie. Enjoy!

2. Kiwi banana pineapple yogurt smoothie

Ingredients :

 Kiwi: 2 ripe kiwi fruits

Green banana: one ripe

Frozen pineapple: ¼ cup

Greek yogurt: one small cup

Nuts & seeds crushed [chia seeds, almonds, pistachios]- 2 teaspoonful

Preparation:

       •     Peel and slice the kiwis, green [Robusta] banana, pineapple. Add all ingredients sliced well into the blender, Add Greek yogurt. Blend everything together. Add more water if necessary. Garnish with crushed nuts and seeds.

      ·         You may have the smoothie immediately or may refrigerate in a covered jar to enjoy the chilled smoothie later.

Health benefits

    Kiwi smoothie is a power packed food with lots of vitamins, minerals and antioxidants to keep you active, healthy with glowing skin  and hair. This can boost your immunity also ,keeping you away from many infections. Many of the ingredients of this smoothie can protect you from life style diseases like diabetes, bad cholesterol and hypertension. The antioxidants of the smoothie have anti-inflammatory, anticancer properties also.

    Kiwi fruits are ellipsoidal berries with furry brownish green skin. The firm translucent green flesh contains numerous edible purple-black seeds embedded around a white centre. There are many species for kiwis. Golden kiwi (Actinidia chinensis) has fewer hairs and yellow, sweeter flesh than green kiwi [ A. deliciosa]

      Kiwi fruits are rich source of micronutrients vitamins K, E, C, folate, and potassium and low in calories. So it can be taken by even diabetics and overweight, obese people.

   The vitamin C in kiwifruit is an effective antioxidant & fights against free radicals and prevents inflammations and ageing related wear and tear to a great extent .An increase in free radicals causes many chronic degenerative diseases and chronic inflammation which may lead to cancers.

 Vitamin C scavenges free radicals and other reactive oxygen and nitrogen species, with a capacity to regenerate other small molecule antioxidants from their respective radicals [1]. Thus, it protects the DNA from oxidative damage.

    Kiwifruits contain relatively high levels of vitamin E. Sun Gold and green kiwifruit varieties contain 1.40 and 1.46 mg per 100 g respectively. α-tocopherol ,the most common form of vitamin E is found in the flesh of kiwifruit.

A new form of vitamin E, δ-tocomonoenol, has been found in kiwi fruits with radical scavenging and antioxidant potential contributing to the total antioxidant activity of kiwifruit [4] . 

Studies show that the consumption of both green and gold kiwifruit correlates  well with increased plasma vitamin E concentrations. Researchers suggest the vitamin E in kiwifruit as bioavailable.

Vitamin E is an effective antioxidant which help to improve the health of skin.Vitamin E has a great role in keeping your skin soft, smooth and supple. It is essential for hair growth also.

     Kiwis are excellent source of fibers and therefore reduce risk for diabetes and cardiovascular disease. Kiwifruit intake also helps lower blood pressure levels.

 Analysis of dietary fibers of green and gold kiwifruit has shown that they comprise about one-third soluble and two-thirds insoluble fibers, although kiwi gold fruit contain considerably less total fiber than green. 

The soluble fiber fraction contains almost exclusively pectin polysaccharides, whereas the insoluble fiber is mostly cellulose and hemicelluloses [5]. 

 Soluble fiber may reduce blood cholesterol and sugar. Insoluble fiber can help promote bowel health and regularity. It also helps insulin sensitivity and prevents the risk for diabetes.

       Kiwis also contain potassium, an important electrolyte that helps to regulate heartbeat.As kiwis are rich in potassium they can help to reduce hypertension or highblood pressure.

Green and gold kiwifruit are good sources of potassium, containing typically around 301–315 mg per 100 g. The sodium content of kiwifruit is only 3 mg per 100 g and can be described as naturally low in sodium. The sodium to potassium (Na+/K+) ratio of kiwifruit is consistent with recommendations. Kiwi fruits supply enough potassium for the body for proper functioning of heart and muscles.

The fiber in kiwis aids in digestion also. Actinidin, an enzyme found in kiwifruit [2].This enzyme also help in digestion.

A hundred grams of the fruit contains only about 5 grams of glucose. It is a low glycaemic index food.It will not cause spike in your blood sugar levels instantly.

    Kiwifruits contain a peptide called kissper that is anti-inflammatory in action [6]. In studies, this peptide was found to combat inflammation in the colonic tissues of your gut.Anti- inflammatory substances have great role in preventing cancers.

     Kiwis are also great sources of lutein and zeaxanthin, two powerful antioxidants that boost eye health. Lutein and zeanthin can help protect your eyes from harmful high-energy light waves like ultraviolet rays in sunlight. They also help to improve dim light vision.

 These antioxidants slow down age related changes to eye sight, it delays macular degeneration and occurrence of cataract. The bioavailability of these nutrients in kiwis (and a few other foods) is thought to be 100%.

    Clot formation or atherogenic tendency is an important cause of strokes, heart attacks and enhancing age is a major risk factor. A study shows that kiwifruit extract contains potent antiplatelet components. This may help prevent strokes, heart attacks, and other associated skin conditions.

 Vitamin K helps to promote  bone health in ageing people.

Folates help the health of nervous system and prevent neural tube defects in foetus and hence consuming kiwi help mother and child health .

   Kiwi Smoothie is an excellent energizing and rejuvenating drink and it may be taken in combination with multiple nutritious ingredients like milk, dry fruits, seeds, honey etc.as you love to drink it.Kiwi smoothies are full of antioxidants with multiple health benefits.

      The other ingredients of first smoothie are peach, avocado , green apple and coconut water are also highly nutritious and full of antioxidants.

    Avocados are rich sources of folates, biotin , other vitamin B complex [B1, B2.B3& B6], fibers and unsaturated fats.

Omega3 fatty acids of avocados are having anti-inflammatory properties and help to reduce osteoarthritis symptoms. Omega 3 fatty acids are good for heart health and in managing obesity.

Fibers of avocado help reduce bad cholesterol.

They have a low glycemic index (GI) of about 40; and hence consuming avocados will not lead to a blood sugar spike .It could be eaten by diabetic people also.

Avocados can reduce depression by inhibiting homocysteine accumulation.

Avocados contain a number of bioactive phytochemicals including carotenoids, terpenoids, D-mannoheptulose, persenone A and B, phenols, and glutathione that have been reported to have anti-carcinogenic potential.

  Green apple reduce Risk of Developing Type 2 Diabetes. Green apples contain a compound called pectin, a fiber source that works as a prebiotic to promote the growth of healthy bacteria in your gut.It is also an excellent source of vitamin A and C ; minerals calcium and iron.

 Peaches are also a moderate source of potassium, which is an important nutrient to help control blood pressure.Improved digestion is another health benefits of peaches.Peaches contain both soluble and insoluble fiber The plant-based polyphenols and prebiotics  that are found in peaches and other plant-based foods can decrease inflammation.

      Coconut water is an excellent source of vitamin C. Minerals in coconut water include potassium, manganese , magnesium, calcium, iron, phosphorus, zinc, and copper.

    The ingredients of second smoothie[banana ,pine apple, yogurt] is rich in potassium, vitamin C ,E ,folates and fibers. Greek yogurt adds loads of protein to smoothies. Yogurt  provides calcium and probiotics to the nutritional benefits you get by drinking this smoothie.

 Pineapple gives it a sweet taste and many other nutrients such as vitamin C ,Magnesium and calcium.

Banana is rich in fibers ,vitamin B6,vitamin C, magnesium ,potassium and carbohydrates which will boost your energy to stay active.

Kiwis are packed with vitamin C  and other essential nutrients.

The nuts and seeds are great source of omega 3 fatty acids.

    Include these smoothies as part of your regular diet ,if  plenty of kiwis are available in your place as a seasonal fruit. It is an amazing fruit with lots of health benefits if consumed in its organic raw form. Enjoy the delicious ,nutrient rich smoothie every morning before your main  breakfast.

References

1.    https://pubmed.ncbi.nlm.nih.gov/19508394/

2.    https://pubmed.ncbi.nlm.nih.gov/23394982/

3.    https://www.sciencedirect.com/science/article/abs/pii/S0308814608014428

4.    https://scholar.google.com/scholar_lookup?journal=Food+Chem&title=%CE%B4-Tocomonoenol:+a+new+vitamin+E+from+kiwi+(Actinidia+chinensis)+fruits&author=A+Fiorentino&author=C+Mastellone&author=B+D%E2%80%99Abrosca&author=S+Pacifico&author=M+Scognamiglio&volume=115&issue=1&publication_year=2009&pages=187-192&doi=10.1016/j.foodchem.2008.11.094&   

5.    https://pubmed.ncbi.nlm.nih.gov/22980789/ 

6.    https://pubmed.ncbi.nlm.nih.gov/24168016/ 

7.    https://www.webmd.com/eye-health/lutein-zeaxanthin-vision

8. https://www.webmd.com/diet/health-benefits-green-apples

9. https://health.clevelandclinic.org/benefits-of-peaches/

10. https://www.verywellfit.com/coconut-water-nutrition-facts-calories-and-health-benefits-4110619