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This Week: Kiwi Fruit!

7/28/2025

Kiwi fruits are known as ‘powerhouses’ of vitamins and minerals. Just to name a few, they contain a good amount of Fiber, Protein, Vitamin C, Vitamin E, Vitamin K, Folate, Copper, Potassium and Magnesium. They also contain a huge amount of vitamin C, with one single kiwi fruit providing up to 83% of the Recommended Dietary Intake (RDI). Vitamin C is rather important for out health as it is a powerful antioxidant, boosts immune function and is used to make collagen, which aids in healing.

As well as containing a lot of minerals and vitamins, kiwis are low in calories and fat, making them a great addition to your regular diet. They are a great source of plant compounds that have antioxidant and anti-inflammatory effects. Carotenoids are a group of these plant compounds, and kiwis have a lot of them, including lutein, zeaxanthin and beta carotene. These compounds help in protecting against health conditions, such as heart disease. These carotenoids, in tandem with Vitamin C and Vitamin E, are associated with lower risks of heart disease and cancers of all types.

Kiwis are known to be more helpful than apples in reducing high blood pressure, and may help in reducing cholesterol. They have been used to aid people with constipation issues, and are a great alternative to the classic prune usage for this.

Detriments: Kiwis have very littler in the way of adverse affects on the body, apart from people with allergies. Signs of a kiwi allergy can include an itchy throat, swollen tongue, trouble swallowing, wheezing, abdominal pain, vomiting and hives. Seek medical attention if you notice any of these symptoms after eating kiwi fruit.

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This Week: Coconut!

7/21/2025

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Coconuts are quite beneficial, and contain good amounts of Vitamin B, iron, manganese, copper and magnesium. They are low in sugar, but rather high in fat, although the type of fats in coconuts have been associated with improvements to brain function, while also being a good source of energy. Coconuts are also high in lauric acid, which helps to promote good cholesterol, and lower bad cholesterol. Coconut water is very high in electrolytes, making it an excellent source of hydration.

Coconut has been used in traditional medicines for thousands of years, with possible benefits including the easing of inflammation, killing bacteria, treating diarrhea, treating kidney diseases, reducing pain, easing menstrual issues and counteracting certain types of poison.

Detriments:
Coconuts can cause serious allergic reactions, and are to be completely avoided if you notice adverse symptoms such as skin reactions (hives, itching), gastrointestinal issues (nausea, vomiting) and especially anaphylaxis.

People with high cholesterol should be wary of consuming too much coconut, due to the high saturated fat levels.

Coconut can also lower your blood sugar levels, making it a potential risk for someone having surgery, or someone with diabetes. Seek medical advice if you are one of these people and are looking at adding coconut to your diet.

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This Week: Pineapple!

7/14/2025

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Pineapples are a tropical fruit that offer many unique health benefits. They are low in both fat and sodium, whilst also being high in Vitamin C, copper, potassium, Vitamin B6, magnesium and iron. They are a great source of antioxidants. The high vitamin C levels assist in forming collagen, which is a vital contributor in the healing of wounds. They are also a good source of fiber, which further promotes good digestive health.

Pineapples also contain bromelain, which has numerous health benefits. Bromelain is a digestive enzyme, which helps to promote a healthy gut biome, and has also been shown to inhibit cell growth in both gastric and colon cancer. It also acts as an anti-inflammatory agent, helping with certain types of pain such as arthritis. Bromelain also helps in the digestion of meat, by breaking down protein molecules. This is why a lot of cuisine uses pineapple (or it’s juice) as a marinade, to make the meat more tender.

Detriments: Bromelain may not be safe for people taking certain medications, and medical advice should be sought if you are taking Warfarin or any type of sedative. It also may not be safe if you are on antibiotics, such as amoxycillin or tetracyline.

Although it’s uncommon, it’s possible to have an allergic reaction to pineapple, and should be avoided altogether if you have known allergens to it.
Eating too much pineapple, is also ill-advised, as some people sensitive to bromelain may experience itching, nausea, or a tongue-burning sensation. As with all things in life, moderation is key.

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This Week: Raspberries!

7/7/2025

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Raspberries are a nutrient-dense fruit that provides an array of health benefits. Rich in antioxidants such as vitamin C and quercetin, they help combat oxidative stress and support the immune system.

Raspberries are also high in dietary fiber, promoting digestive health, aiding in weight management by enhancing feelings of fullness, and potentially lowering cholesterol levels. With their low glycemic index, they are a great fruit option for individuals managing blood sugar levels.

Additionally, the anti-inflammatory properties found in raspberries may contribute to reduced risk of chronic diseases, including heart disease and certain cancers, making them a valuable addition to any diet.
On the other hand, there are some drawbacks to consider when consuming raspberries. One notable concern is their susceptibility to pesticide residues, which can pose health risks if not washed properly or consumed in large quantities, particularly for those sensitive to chemicals.

Raspberries also have a relatively short shelf life compared to other fruits, often leading to spoilage and waste if not consumed quickly. Further, while fiber is beneficial, excessive consumption can lead to gastrointestinal discomfort, such as bloating or gas, especially in individuals unaccustomed to a high-fiber diet.
Lastly, raspberries may trigger allergic reactions in some individuals, leading to symptoms such as itching, swelling, or gastrointestinal issues, which necessitates caution for those with known sensitivities.

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This Week: Kiwi Fruit!

This Week: Coconut!

This Week: Pineapple!

This Week: Raspberries!

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