K is for Kiwi! This small fruit packs a huge punch for vitamin C which makes it an excellent antioxidant to neutralize free radicals to help protect against cancer and inflammation. It is also high in fiber so it protects against heart disease and colon cancer too! Children who eat 5-7 kiwis per week have a lower incidence of wheezing, shortness of breath, nighttime cough, chronic cough, and runny nose compared to children who eat one or less kiwis per week. Good thing they are available all year round and on the Clean 15 list so it doesn’t have to be organic! When you select a kiwi it should give a bit when you squeeze it, that means it is fully ripe and has the most amount of antioxidants. Placing an unripe kiwi in a paper bag with an apple or a banana will help speed the ripening process. Once ripe, they can be stored in the refrigerator or on the counter. To prepare you can eat whole (yes, skins and all!), you can peel and slice, or you can cut it in half and eat it with a spoon. They are high in oxalates so if you have existing or untreated kidney or gallbladder disease, you will want to avoid eating them. If you are allergic to latex, you may notice allergenic symptoms to kiwi. Since kiwis are so high in vitamin C, it would make a great pairing with an iron rich meal! #atoznutrition #wellnesswednesday #kiwi #vitaminc #healthylungs #antioxidant #rochesterny #registereddietitian #nutrition #eatyourwayhealthy #clean15

K is for Kiwi! This small fruit packs a huge punch for vitamin C which makes it an excellent antioxidant to neutralize free radicals to help protect against cancer and inflammation. It is also high in fiber so it protects against heart disease and colon cancer too! Children who eat 5-7 kiwis per week have a lower incidence of wheezing, shortness of breath, nighttime cough, chronic cough, and runny nose compared to children who eat one or less kiwis per week. Good thing they are available all year round and on the Clean 15 list so it doesn’t have to be organic! When you select a kiwi it should give a bit when you squeeze it, that means it is fully ripe and has the most amount of antioxidants. Placing an unripe kiwi in a paper bag with an apple or a banana will help speed the ripening process. Once ripe, they can be stored in the refrigerator or on the counter. To prepare you can eat whole (yes, skins and all!), you can peel and slice, or you can cut it in half and eat it with a spoon. They are high in oxalates so if you have existing or untreated kidney or gallbladder disease, you will want to avoid eating them. If you are allergic to latex, you may notice allergenic symptoms to kiwi. Since kiwis are so high in vitamin C, it would make a great pairing with an iron rich meal! #atoznutrition #wellnesswednesday #kiwi #vitaminc #healthylungs #antioxidant #rochesterny #registereddietitian #nutrition #eatyourwayhealthy #clean15

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