Kiwi fruit, Blueberries and the Indian gooseberry or Amla are three Super Fruits that have exceptional nutritional benefits.
The Kiwi Fruit
This sweet and tangy fruit grows not just in New Zealand but in California as well – in New Zealand from June to October and in California from November to May but they are readily available throughout the year in supermarkets worldwide.
Kiwi is a sight for the eyes when cut – when you peel off the fuzzy brown outer skin, it reveals fluorescent green fruit specked with little black seeds. Some research studies show that the fruit originated in China. Named yang tao or Chinese gooseberry, it was valued for its medicinal properties since ancient times. Ironically, along the course of history, it found its way to New Zealand via the missionaries, and gained such popularity in the country that it started being cultivated commercially and was marketed as ‘kiwi’ (bearing close resemblance to their national bird).
The brown and green fruit is best known for its Vitamin C content and is a great immune booster. If you thought that lemons and oranges were the highest sources of Vitamin C, then think again! Per 100 grams contain 154 percentage of Vitamin C, which is almost twice that of lemons and oranges. 1 kiwi = 93 mg of Vitamin C while 1 orange = 53.2 mg of Vitamin C.
Also, the dietary fibre and an enzyme called actinidin help to regulate gut health. After having a big meal, you should eat Kiwi as they can help break down tough proteins from meat and fish that often lead to bloating. Did you know it also works as a mild laxative? It is known to help patients suffering from irritable bowel syndrome and helps in the digestion of proteins in the body.
Kiwi fruit contains an enzyme known as actinidain which is known for its protein dissolving properties, similar to that of papain in papaya. This is the reason why it is commonly used as a meat tenderiser.
According to a research done by Taipei Medical University, Kiwi fruit contains many medicinally useful compounds, among which antioxidants and serotonin may be beneficial in the treatment of sleep disorders. It is said that having two kiwi fruits one hour before bedtime can help immensely in inducing sleep. They are also great for the skin as they act as an antioxidant, preventing skin degradation.
Kiwis can help reduce high blood pressure and prevent related diseases such as heart attack and stroke. Bromelain, an enzyme found in kiwis help to break down proteins and heal inflammation. It aids in weight loss and is good for your eyes. Take a few slices and apply them on your skin for good results.
To make the most of its nutritional value, it is said that the best way to have it is on its own, as a raw fruit. Or you can use it to prepare yummy delicacies such as fruit salads, smoothies and shakes among others. A Kiwi smoothie or shake for breakfast is a great way to start your day.
Blueberries
Often referred to as the king of antioxidants, blueberries are a powerhouse fruit with impressive wellness benefits. The Blueberry bush (Vaccinium sect. Cyanococcus) is a flowering shrub that produces berries with a bluish, purple hue.
Not many people know that when they first appear on the bush, they are green in colour! They then deepen to purple and blue as they ripen. Blueberries are packed with anthocyanins, a type of flavonoid antioxidant compound which is what gives these berries their blue colour.
The two most common types are: Highbush blueberries: The most common cultivated variety in the US and Lowbush or “wild” blueberries: Typically smaller and richer in some antioxidants. Blueberries are among the most nutrient-dense berries. Because blueberries are high in antioxidants, they can neutralize some of the free radicals that damage your DNA. Not only is that handful of blueberries in your oatmeal delicious, but it could be significantly contributing to the health of your brain.
They are also about 85% water, and an entire cup contains only 84 calories, with 15 grams of carbohydrates. They boost your heart health, brain function and numerous other aspects of your body. The antioxidants in blueberries have been shown to reduce a predominant risk factor for heart disease by preventing oxidative damage to “bad” LDL cholesterol.
Blueberry supplements may lessen the damage that occurs at a molecular level, minimising soreness and reduced muscle performance. They are also thought to be a natural mood enhancer, and there’s research to back it up. Use these sweet little treasures to make pies,tarts, muffins, jam, or just eaten plain by the handful.
Indian gooseberry (Amla)
Thanks to its amazing healing properties, Indian gooseberry or Amla has been worshiped in Indian culture since ages and is now also being recognised as a super food across the world. Amla is called amalaki in Sanskrit. It is extensively used as a rejuvenator in Ayurveda. It is also used widely in combination with other two myrobalans or fruit-bearing plant species as triphala. Amla is the key ingredient in the popular Ayurvedic recipe, Chyavanaprasha.
Amla is one of the best sources of natural Vitamin C. It contains 20 times more Vitamin C than an orange. Even when it is dried, or baked, it contains tannins, which prevent loss of Vitamin C. Amla also has anti-ageing properties and boosts absorption of calcium.
It can be used as an alternative to tamarind, lemon or such other fruits to add flavour to food. It can be used as dry powder, fresh juice; or for dressing, by grating it coarse, or fine. It can also be used to prepare chutneys [paste] to be used as an adjuvant in our meals. It can be preserved for a long time in sugar syrup or as pickle and used regularly. It also acts as a laxative in large doses due to its high fibre content. When it is consumed in its natural form, as raw fruit or dry powder, amla can reduce chest congestion and facilitate the removal of sputum from the respiratory tract. It can soothe and heal inflamed airways and thus, is useful in cough, bronchitis, and other problems of the respiratory system.
Gooseberry contains chromium, which has a therapeutic value for diabetics. It stimulates the isolated group of cells that secrete insulin, thus reducing blood sugar in diabetic patients. Besides being a fruit that is very high in water content, amla is also slightly diuretic in nature, keeping your kidneys healthy and preventing urinary and uterine infections.
In India, it is common to apply amla oil to the roots of your hair to improve hair growth and colour. The carotene content of amla, as well as its iron and antioxidant content prevents free radical damage to hair follicles and hormones. This wonder berry is also known to be the best anti-ageing fruit according to traditional Indian medicine. Regular intake of amla not only leads to healthy and glowing skin but also improves eyesight, boosts the immune system, and regulates blood sugar and lipids. Eat as murabba, pickles or candies. Drinking gooseberry juice with a bit of honey, is good for improving eyesight.
Consuming gooseberry powder with butter and honey before a meal can improve appetite. The easiest way to have amla is either raw or in the form of dried amla candy as a snack or as a juice. Drinking amla juice mixed with one tablespoon of honey can help bring down the blood pressure naturally.
