Compiled & Medically reviewed by
           Dr.Sanjana.V.B. Bhms. Dbrm.Cdn

     kiwi smoothie to stay active

     This kiwi smoothie is a customized one. Simple kiwi smoothie may have only a few ingredients. In this smoothie banana, yogurt and nuts & seeds are added for extra nutrition and  natural flavor.

   Kiwi smoothie is a power packed food with lots of vitamins, minerals and antioxidants to keep you active, healthy with glowing skin. This smoothie is rich in potassium, vitamin C ,E ,folates and fibers. Greek yogurt adds loads of protein to smoothies .Yogurt can add 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 antioxidants.The nuts and seeds are great source of omega 3 fatty acids.

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 teaspoonsful

water

Preparation

         Peel and slice the kiwis, green [Robusta] banana, pineapple. Add all ingredients to the blender, Add Greek yogurt. Blend until smooth.  Add more water if necessary.  Garnish with crushed nuts and seeds.

You may have the smoothie soon after making it or may refrigerate in a covered jar to enjoy the chilled smoothie later.

Health benefits of kiwi fruits

     Kiwi, (Actinidia deliciosa), also called kiwifruit or Chinese gooseberry, woody vine, is an edible fruit with lots of antioxidants and fibers. Kiwis are excellent foods against ageing related inflammatory changes as the antioxidants of kiwi fight against oxidative damage to the tissues and organs of your body from various species of free radicals.

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

    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 hemicellulose [5]. Soluble fiber may reduce blood cholesterol and sugar. Insoluble fiber can help promote bowel health and regularity. It also helps insulin sensitivity  and prevent the risk for diabetes.

      Kiwis also contain potassium, an important electrolyte that helps to regulate heartbeat. 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.

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

 Fresh fruit juices are the best way to beat dehydration level in our body. 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.

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/