Paging Dr. Frischer: Kiwi Fruit

When I was a child, kiwi fruit certainly wasn’t found in my neighborhood supermarket. It was grown in China, and was called the Chinese gooseberry. (Yes, it is indeed a berry!) It became known as the kiwi when New Zealand became a major producer, and rebranded it under their own nickname. Today, the top three kiwi growers are China, New Zealand, and Italy (in that order) although it is also grown in our own Northern California.

I recently had a very special visit to New Zealand, which included a visit to an enormous kiwi grove. By the end of my visit, my very enthusiastic guide had me convinced that there would be no more need for my profession if everyone consumed an abundance of kiwi fruit. The kiwi is certainly sweet and delicious, but is it also good for what ails you? Just what does it do for us?

· Maintains gut health: Fiber, the part of plant food we don’t digest, keeps our digestive system running smoothly. One cup of kiwi provides about five grams, although do note that much of the fiber is in the skin, so only those who prefer to wash but not peel their kiwis get the full benefit. Fiber adds bulk, reduces bloating, softens the stool, and speeds up the stool’s transit time. Kiwi also contains an enzyme which helps to break down protein, and prebiotics that stimulate probiotics, which help friendly bacteria and yeast grow in our gut. A healthy and balanced gut helps to fight off illness and regulate hormones.

· Provides vitamin C: While oranges are well known for their vitamin C content, a single kiwi will deliver more than two oranges. Vitamin C helps make collagen in the skin, helps the body absorb iron, and may boost the immune system and fight fatigue.

· Provides vitamin E: Most of us do not get enough vitamin E in our diet. This vitamin is important for the immune system and helps widen blood vessels, lowering the risk of heart attack and stroke.

· Contains antioxidants: Antioxidants help fight cell damage caused by free radicals in the body. Free radicals come from the sun’s rays, air pollution, and daily living.

· Provides potassium: Many parts of the body require potassium, including the heart, kidneys, muscles, and nerves. Potassium can lower blood pressure and decrease the risks of kidney stones and osteoporosis.

· Provides vitamin K: This vitamin helps keep bones strong, lowering the risk of osteoporosis, and might be beneficial in reducing the risk of heart disease.

· Helps the eyesight: Kiwis contain vision-promoting compounds. Lutein helps to increase pigment density in the macula, which in turn protects the retina and lowers the risk of macular degeneration. Zeaxanthin helps to protect our eyes from harmful ultraviolet light.

· Helps to control fasting blood sugar levels: Even though kiwis contain sugar, they have a very good glycemic index and are considered safe for diabetics. Because they are high in fiber and low in carbohydrates, they help control blood sugar levels and lower cholesterol.

· Helps with sleep issues: Kiwis contain serotonin, which is known as the “feel good” chemical, and helps to regulate sleep cycles.

While consuming kiwi fruit will not likely put me out of business, I am impressed with its many health benefits. Have some – and while you’re at it, work on your balanced and healthful diet.

Dr. Alan Frischer is former chief of staff and former chief of medicine at Downey Regional Medical Center. Write to him in care of this newspaper at 10927 Downey Ave., Suite C, Downey, CA 90241.