myFresha-licious: Kiwi for Breakfast

Kiwi for Breakfast

I had Kiwi smoothie for breakfast today.  No sugar or any other sweetener of course 🙂

Did you know that kiwi is considered one of the superfood of the century?  It is a healthy breakfast food that somewhat aid in losing weight because aside from the fact that it tastes good it is also filling and comes only with a 46 calories for a medium sized fruit.

Below are some of the known benefits of eating kiwi (source: http://kiwi-fruit.info/kiwi-fruit/Health+Benefits+of+Kiwi+Fruit )

  • Prevents Asthma
  • Prevents wheezing and coughing, especially in children
  • Protects our DNA from mutations
  • Provides a healthy amount of antioxidants and vitamins
  • Helps prevent colon cancer thanks to a high fiber content

These benefits are possible because of the nutrients found in a kiwi fruit (medium sized fruit around 70-76 g.) namely:

– Vitamin C (64-70 mg.) making it a powerful antioxidant

– fiber at 3.1 g.

– It’s loaded with good amount of other vitamins and minerals, please see table below

Minerals Vitamins
Potassium – 215 mg Vitamin A – 60 IU
Phosphorus – 23 mg Vitamin B1 (thiamine) – 0.019 mg
Magnesium – 12 mg Vitamin B2 (riboflavin) – 0.017 mg
Calcium – 23 mg Niacin – 0.235 mg
Sodium – 2 mg Folate – 17 mcg
Iron – 0.21 mg Pantothenic Acid – 0.126 mg
Selenium 0.1 mcg Vitamin B6 – 0.043 mg
Manganese – 0.068 mg Vitamin C – 64 – 70 mg
Copper – 0.09 mg Vitamin E – 1.01 mg
Zinc – 0.1 mg Vitamin K – 27.8 mcg
Also contains small amounts of other minerals. Contains some other vitamins in small amounts.

For the recipe of my kiwi smoothie for breakfast, here it is:

  

 Ingredients:

Kiwi fruit –  2 whole fruit

Cold Water – 250 ml

Sugar – 2 tbsp per 1/2 of the smoothie (optional as I don’t put sugar on mine)

Preparation:

Peel of the kiwi fruit then process all ingredients in a blender.

Serve with or without ice.

Estimated Nutritional content per serving :  this recipe yields 1 serving.

W/out sugar:   Calories : 92  kcal.

W/ sugar:   Calories : 192  kcal.

– Foodformylove(31May2011)

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Sources and further readings:

1) http://www.thedailygreen.com/healthy-eating/eat-safe/top-sources-vitamin-C-44102808

2) Dr. Decuypere’s website at http://www.healthalternatives2000.com/fruit-nutrition-chart.html

3) http://www.fitsugar.com/How-Much-Fiber-Fruit-209893

4) http://kiwi-fruit.info/kiwi-fruit/Health+Benefits+of+Kiwi+Fruit

5) http://www.total-defense.net/kiwi-fruit-rich-in-nutrients-and-antioxidants/html.