Eating Kiwi and Broccoli Frequently: What Changes in Immunity and Skin? By Kim Yong (ecok@kormedi.com)

These days, it's hard to even mention fruits and vegetables. Many people hesitate to buy them because they're expensive. Some people know broccoli is good for them, but they find it lacking in flavor. In such cases, try making a salad with kiwi. It's not only delicious, but also significantly increases the nutritional value and benefits your health.

 

How to enjoy healthy broccoli … kiwi , Nut Salad

 

Let's make a salad with kiwi, broccoli, mini zucchini, paprika, and nuts. Optional ingredients include olive oil, sesame seeds, roasted garlic, and lemon juice. In addition to vitamins, it's rich in protein, helping boost immunity and maintain muscle mass. Best of all, the broccoli's flavor enhances the nutrients, making them easier to absorb. Adding olive oil, rich in unsaturated fatty acids that are good for the blood and blood vessels, further enhances the health benefits.

broccoli + kiwi … Vitamins to keep you healthy in winter C storage

 

Broccoli is a seasonal vegetable perfect for winter health. According to the National Institute of Agricultural Sciences, 100g of broccoli contains 98mg of vitamin C, about twice as much as lemon, a leading vitamin food. Two to three heads of broccoli provide all your daily vitamin C needs.

Kiwifruit is also rich in vitamin C, containing twice the recommended daily intake for adults, or two to three times that of an orange. When eaten with broccoli, you don't need to worry about vitamin C deficiency. According to the National Cancer Information Center, vitamin C helps prevent cancer by boosting immunity, healing wounds, and protecting against cell damage.

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broccoli , Health benefits of kiwi … blood pressure control , diet , Rich in folic acid , gut health

 

Broccoli is rich in antioxidant vitamins like beta-carotene, as well as iron and potassium. It's beneficial for those who are frequently stressed or heavy smokers. It contains 307 mg of potassium per 100 g, which helps lower blood pressure. Its low calorie count of 28 kcal per 100 g makes it a good choice for weight loss. Even a small serving provides a feeling of fullness, and its high fiber content is good for gut health and constipation prevention.

Kiwifruit is rich in folic acid, essential for pregnant women, helping prevent birth defects related to nervous system diseases such as the brain and spinal cord. Its abundance of actinidin, a protein-decomposing enzyme, helps tenderize meat and aids digestion. It is also rich in polyphenols, antioxidants that slow oxidation (damage and aging) in the body and have been shown to prevent colon cancer. It also helps regulate blood sugar levels, increases immune cells, and suppresses oxidative stress in muscles.

 

broccoli , Things to watch out for with kiwis ?

 

Broccoli can cause gas when eaten raw, so it's best to lightly blanch it before eating. Soak it in salted water for about 30 minutes, then rinse it under running water to remove any contaminants. Blanching it briefly in boiling water with a pinch of salt and vinegar will enhance its crunchy texture and vibrant green color.

 

Refrigerating kiwifruit can delay the spoilage process compared to storing it at room temperature. Storing bruised or soft kiwifruit with other fruits can cause them to rot due to the release of ethylene gas. In this case, it's best to store them separately.

 

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Broccoli is good when lightly blanched.

It was also served as a side dish at the cafeteria today.

I've been eating green kiwi with kale a lot lately.

Kiwi is so effective, I'll have to order more.

 

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