Healthy Foods from A-Z, “K”

November 10, 2015 Meredith Mitchell

Good Morning Everyone!

We are on to the letter “K” in our journey through the alphabet of healthy foods!

Kiwifruit –

Kiwis are a nutrient dense food, meaning they are high in nutrients and low in calories. A kiwi fruit is rich in vitamin C. Collagen, the skin’s support system, is reliant on vitamin C as an essential nutrient that works in our bodies as an antioxidant to help prevent damage caused by the sun, pollution and smoke, smooth wrinkles and improve overall skin texture. The high amounts of fiber and potassium in kiwifruit help to support heart health. An increase in potassium intake along with a decrease in sodium intake is the most important dietary change that a person can make to reduce their risk of cardiovascular disease! Due to their high potassium content, kiwis can help negate the effects of sodium in the body and lower blood pressure. High potassium intakes are also associated with a reduced risk of stroke, protection against loss of muscle mass, preservation of bone mineral density and reduction in the formation of kidney stones.

Tips on How to Incorporate More Kiwifruit into your Diet:

Cut a ripe kiwi in half, leaving the skin on, and eat the inside of each half with a spoon

Dice up kiwi and use as a salad topper

Freeze slices of kiwi and eat them as a snack or dessert

*Important Note: Kiwi consumption can improve sleep onset, duration and efficiency in adults with self-reported sleep disturbances

For more information visit:

http://www.medicalnewstoday.com/articles/271232.php

http://www.medicalnewstoday.com/articles/271232.php?page=2

Serving Size 1 medium fruit (69 g)

Per Serving % Daily Value*

Calories 42

Calories from Fat 3

Total Fat 0.4g 1%

Saturated Fat 0g 0%

Polyunsaturated Fat 0.2g

Monounsaturated Fat 0g

Cholesterol 0mg 0%

Sodium 2mg 0%

Potassium 215mg 6%

Carbohydrates 10.1g 3%

Dietary Fiber 2.1g 8%

Sugars 6.2g

Protein 0.8g

Vitamin A 1% · Vitamin C 107%

Calcium 2% · Iron 1%

Some great and healthy recipes for kiwifruit include:

Hailey’s Smoothie – http://allrecipes.com/recipe/18941/haileys-smoothie/?internalSource=staff%20pick&referringId=1120&referringContentType=recipe%20hub

Strawberry, Kiwi, and Spinach Salad – http://allrecipes.com/recipe/14170/strawberry-kiwi-and-spinach-salad/?internalSource=recipe%20hub&referringId=1120&referringContentType=recipe%20hub

Kiwi Salsa – http://www.food.com/recipe/kiwi-salsa-384266

Kale –

Of all the super healthy greens out there, kale is by far the king. It is one of the healthiest and most nutritious plant foods in existence. It is often referred to as “the new beef”, “the queen of greens” and “a nutritional powerhouse.”

Health Benefits:

Low in calorie and high in fiber
High in iron which is good for the formation of hemoglobin, transporting oxygen to various parts of the body, cell growth and proper liver function
- Per calorie, kale has more iron than beef

High in Vitamin K which can help protect against various cancers
Filled with powerful antioxidants and a great anti-inflammatory food
- Helps with arthritis, asthma and autoimmune disorders

Helps lower cholesterol levels
High in Vitamin A and C
- Vitamin A is good for your vision
- Vitamin C is helpful for your immune system, metabolism, and hydration