Kiwano, also known as horned melon, is a nutrient-dense fruit with a surprising range of health benefits. Native to Sub-Saharan Africa, the fruit has long been used in traditional medicine to treat a variety of conditions, from digestive issues to respiratory ailments. In this article, we will discuss the anti-inflammatory properties, bone health benefits, nutritional values, and more about this amazing superfood.
What Is Kiwano?
Kiwano is a tropical fruit with a peculiar appearance. It has a spiky, bright orange skin with a soft green flesh inside, filled with small, edible seeds. The fruit has a mild, slightly tangy flavor, similar to a combination of cucumber, banana, and lime. Kiwano is low in calories and carbohydrates, making it an ideal choice for weight-conscious individuals.
Nutritional Values of Kiwano
Kiwano is a rich source of essential vitamins, minerals, and antioxidants. A 100-gram serving of the fruit contains:
- 44 calories
- 1.8 grams of protein
- 8 grams of carbohydrates
- 1.5 grams of fiber
- 0.5 grams of fat
- 31 milligrams of vitamin C (52% of daily value)
- 0.2 milligrams of vitamin B6 (10% of daily value)
- 25 milligrams of magnesium (6% of daily value)
- 266 milligrams of potassium (8% of daily value)
Anti-Inflammatory Effects of Kiwano
Inflammation is a natural response of the body’s immune system to protect against infections, injuries, and other harmful stimuli. However, chronic inflammation can lead to a range of health problems, including arthritis, heart disease, and cancer. Kiwano contains several compounds that have been shown to possess anti-inflammatory properties.
One such compound is cucurbitacin, a triterpene found in the fruit’s skin and seeds. Cucurbitacin has been found to inhibit the production of pro-inflammatory cytokines, which are molecules that promote inflammation in the body.
Another anti-inflammatory compound in Kiwano is vitamin C. Vitamin C is an antioxidant that neutralizes free radicals, which are unstable molecules that can damage cells and cause inflammation. Vitamin C also increases the production of collagen, which is essential for the health of bones, skin, and other connective tissues.
Bone Health Benefits of Kiwano
Kiwano is rich in several nutrients that are essential for maintaining healthy bones, including calcium, magnesium, and vitamin K. Calcium is a mineral that is needed for the formation and maintenance of strong bones and teeth. Magnesium is also important for bone health, as it helps to regulate calcium levels in the body. Vitamin K plays a critical role in bone metabolism, as it helps to modify certain proteins that are essential for bone structure.
Food Combining and Dietary Guidance
Kiwano is a versatile fruit that can be incorporated into a variety of dishes. It can be eaten fresh or added to salads, smoothies, and other recipes. However, to maximize the health benefits of Kiwano, it is important to combine it with other anti-inflammatory foods.
For example, you could pair Kiwano with other fruits, such as blueberries, strawberries, or pineapple, which are all rich in antioxidants and anti-inflammatory compounds. You could also add Kiwano to a smoothie with leafy greens, such as kale or spinach, which are packed with vitamins, minerals, and fiber.
Anti-Inflammatory Kiwano Smoothie Recipe
Here’s a tasty and healthy smoothie recipe that features Kiwano as the star ingredient:
Ingredients:
- Flesh of one Kiwano fruit
- 1 cup of fresh blueberries
- 1 cup of kale or spinach leaves
- 1 banana
- 1/2 cup of almond milk
- 1 tablespoon of honey (optional)
Instructions:
- Cut the Kiwano fruit in half, scoop out the flesh and discard the skin.
- Add the Kiwano flesh, blueberries, kale, banana, almond milk, and honey (if using) to a blender.
- Blend until smooth.
- Pour the smoothie into a glass and enjoy!
Conclusion
Kiwano is an amazing superfood that offers a range of health benefits, from anti-inflammatory effects to bone health benefits. By including Kiwano in your diet, along with other anti-inflammatory foods, you can help to protect your body against chronic inflammation and support overall health and wellness.
If you love anti-inflammatory fruits, check out the rest of our fruits section, or pop over to our anti-inflammatory herbs section where you can find powerful goodness to add to any autoimmune smoothie. Thank you for reading, and we hope to see you back here soon!