As a grower, you tend to eat quite a lot of your own produce. Because Kiwano is so green, light and refreshing, it feels like we’re doing our bodies a pretty good thing. But that’s not exactly scientific. So with the help of food scientists, just exactly what Kiwano is good for is something we’ve been digging into.
What are the main nutrients in Kiwano?
It’s no secret that fruit and vegetables kick a fair bit of nutritional butt. Picked straight from the ground, vine, tree or bush, it’s the original clean eat (and even better if its grown free of harsh chemicals and pesticides).
But with the huge movement towards nutrient-dense eating, how a food addresses our specific health needs is something more of us are wanting to find out. Is it good for my bones, my heart, my head? So last season we packed our fruit off to New Zealand Plant and Food Research to be given a thorough investigation. The results are in – and what we found confirmed that clean green feeling.
So let’s take a look at what the key nutrients found inside our Kiwano are good for.
Magnesium – the mega mineral
Kiwano is considered a good source of magnesium and contains 29mg per 100gm of fruit. To put this in perspective, 100g is a little less than half a medium sized Kiwano. So what’s so mega about magnesium? Well to start with, every cell in your body needs it to function. This mineral has been getting a lot of press lately, especially for its benefits in reducing tiredness, aiding restful sleep and keeping our busy minds in balance.
Highly regarded New Zealand nutritionist Mikki Williden says it’s estimated around two thirds of the Western population have an inadequate intake of magnesium. One of the main reasons is an over-reliance on processed foods – and corresponding lack of fresh natural foods.
Some of the important benefits of magnesium include:
- Necessary to maintain strong teeth and bone structure
- Contributes to reducing tiredness/fatigue
- Contributes to normal psychological function
- Aids energy metabolism
- Needed for normal muscle and nerve function (which is why sometimes eating magnesium rich foods can be recommended if you suffer from muscle cramping).
Magnesium is also promoted by nutritionists for a more restful sleep by helping the muscles and nerves relax. It’s all incredibly important stuff – especially if you’ve got a busy, on the go lifestyle.
Other good sources of magnesium include wholegrains (such as buckwheat, oats, brown rice), nuts, pumpkin and sesame seeds, chocolate, avocado, bananas, yoghurt and green vegetables.
Sadly, Willenden says that over-cropping and use of pesticides and herbicides can deplete the mineral content of produce. This is a big concern to us. We believe this will only become more prevalent unless more growers commit to sustainable farming practices. Read about our head grower Alan’s “light touch” farming philosophy in this blog.
Magnesium rich meal idea: Kiwano, spinach and avocado salad with sliced almonds and pumpkin seeds.
Potassium – keeping balanced
In New Zealand there is no official recommended daily intake for potassium. But according to NZ Plant & Food Research, any food with greater than 200mg per serve can be considered a source. With 285mg per serve (1/2 a medium size fruit), Kiwano easily ticks this box.
Potassium is an electrolyte which conducts electrical impulses around our body. It contributes to:
- normal water and electrolyte balance
- normal growth and development in children
- normal functioning of the nervous system
Other potassium-rich foods include leafy greens, avocados, tomatoes, potatoes, beans and bananas.
Potassium-rich meal idea: Kiwano salsa with grilled chicken.
Dietary Fibre – keeping (ahem) regular
Kiwano is a source of dietary fibre, with 3.1gm per serve. Fibre is so important for healthy bowel movements, and bowel health in general. Fibre-rich foods also tend to be more filling, helping us to maintain a healthy weight. For people with diabetes, fibre can help to improve blood sugar levels.
Sources of fibre include: whole-grains, fruits, vgetables, beans, peas and other legumes, nuts and seeds.
Fibre-rich meal idea: Overnight oats topped with fresh Kiwano pulp and a sprinkle of chopped almonds.
What’s not in Enzed Exotics Kiwano:
We’re really chuffed that our fruit has so many health benefits. But equally important to us is what you won’t find on, in or near our Kiwano (or the plants or soil they we’re grown on). Our fruit are grown free of harsh chemicals, pesticides and sprays. We firmly believe spray-free fruit grown from nourished soil is better for you. What’s more, it has a purity of flavour that can’t be matched.
For more ways to incorporate the health benefits of Kiwano into your diet, visit our recipes page.
