Kiwano fruit has many health benefits, but many people do not know anything about it, as it is considered one of the unknown fruits to many people. This fruit first appeared in the United States of America, specifically in the Kalahari Desert, where it was previously known as the "African cucumber", but over time, it became known as the "African watermelon". Kiwano is characterized by its yellow peel full of bumps, while inside it contains green flesh and small seeds similar to cucumber seeds. Here are the most important benefits of the wonderful kiwano fruit inDalili Medical

Contains essential nutrients:

 

Kiwano is characterized by its rich composition of vitamins and minerals, many of which play an important role in promoting health. One kiwano provides about 209 grams of the following nutrients:

- Calories: 92

- Carbohydrates: 16 grams

- Protein: 3.7 grams

- Fat: 2.6 grams

- Vitamin C: 185 mg

- Vitamin A: 6%

- Vitamin B6: 7%

- Magnesium: 21%

- Iron: 13%

- Phosphorus: 8%

- Potassium: 5%

- Calcium: 3%

Kiwano is mainly water, and is relatively low in calories, carbohydrates, and fat, with about 165 of its calories coming from protein

What is kiwano fruit and how can it be eaten properly?

 

Kiwano fruit, also known as horned melon or African cucumber, is a type of tropical gourd grown in areas such as Africa, Central America, Southern Europe, New Zealand, and Israel. This fruit is unique in its shape, resembling a small, oval orange covered with soft spines. Its flesh is green and translucent and contains many small seeds, which is why it is sometimes known as the African cucumber.

Ideal climate for growing kiwano:

Kiwano fruit prefers the hot, semi-arid climates of central and southern Africa. This refreshing fruit is usually consumed raw, as a snack, or added to salads in countries like Zimbabwe. It is mainly grown in Africa as a food source, while in some areas of Australia it is considered a weed. It is also grown in Palestine and Portugal as an ornamental fruit.

How to grow kiwano fruit:

 

The process of planting kiwano seeds begins in the spring, when temperatures rise above 12 degrees Celsius. If you live in an area with a warm climate, late winter and early spring are the ideal time to plant. In fact, you can grow kiwano almost year-round in frost-free areas through successive planting.

The optimum temperature for seed germination ranges from 12 to 34 degrees Celsius. Seeds can be sown directly in prepared soil or in designated pots, covered with a layer of soil 1/2 inch deep.

The soil should be kept slightly moist until germination occurs. After one to two weeks, the seeds will begin to germinate. When they grow a little, a distance of 35 to 45 cm should be maintained between each plant.

For a good germination rate, the temperature should be between 15 and 35 degrees Celsius. This may vary depending on the climate and the quality of the seeds, and the seeds usually germinate within 1 to 3 weeks.

**Kiwano fruit cultivation requirements:**

 

**Suitable location:** It is preferable to plant Kiwano fruit in a place that receives full sunlight, as full exposure to sunlight is essential for its growth and increased productivity. There should also be good air circulation, while avoiding locations exposed to strong winds.

**Suitable soil:** It is preferable to have clay soil, as it provides good drainage, and the ideal pH is around 6-6.5. If you are growing kiwano in a pot, make sure there are adequate drainage holes. It is advisable to add generous amounts of organic matter such as compost or manure to the soil. It is also preferable to use organic matter such as sawdust or straw around the base of the plant, as it helps to retain moisture and reduce weed growth.

**Watering:** Kiwano tolerates moderate drought, so it is preferable to water it regularly and deeply. Allow the surface layer of soil to dry between waterings, and avoid overhead watering to avoid wetting the leaves. When the fruits are close to ripening, it is preferable to reduce the amount of water, as this helps improve the taste of kiwano.

Fertilization: The plant should be fed with balanced fertilizers such as 10-10-10 every 2-3 weeks. When the plant begins to produce flowers and fruits appear, the amount of nitrogen in the fertilizer should be reduced, and it is preferable to use a fertilizer with a ratio of 1-2-2 NPK.

**Benefits of Kiwano Fruit**

. **Rich in antioxidants**Kiwano fruit is a rich source of antioxidants, such as alpha-tocopherol, vitamin A, vitamin C, and vitamin E, which is one of the most important antioxidants. These vitamins contribute to:

- Strengthening the immune system.

- Maintaining the health of blood vessels and nerves.

- Eliminating free radicals that increase the risk of heart disease and cancer.

Contributing to the production of red blood cells**Kiwano fruits are rich sources of iron, which is an essential mineral that plays a vital role in the manufacture of hemoglobin inside red blood cells. The benefits of kiwano fruit can be summarized as follows:

- Providing the body with iron.

- Enhancing blood strength.

- Increasing the production of hemoglobin and red blood cells.

Although the iron in kiwano fruit is absorbed to a limited extent in the body, the presence of vitamin C in the same fruit contributes to improving the absorption of iron.

Contributing to weight loss**Kiwano fruit is characterized by its high water and electrolyte content, as the percentage of water in it reaches 88%. This contributes significantly to hydrating the body and increasing the feeling of satiety and fullness of the stomach when eaten before meals.

In addition, kiwano contains small amounts of fat, which enhances its nutritional value and benefits in the process of weight loss. 

Regulating blood sugar levelsBlood sugar**Kiwano fruit is useful in regulating blood sugar levels, thanks to its magnesium content, which plays an important role in the metabolism of sugar and insulin in the body. However, more research and studies are needed to confirm its effectiveness in regulating sugar levels and preventing diabetes.

Supporting the digestive process**Kiwano fruit contains abundant amounts of fiber, which may help improve digestion, treat constipation, bloating, and indigestion.

Maintaining skin health**Kiwano fruit contains vitamin C and antioxidants, which contribute to promoting skin health and reducing sagging and wrinkles by stimulating the production of collagen that ensures skin elasticity. These benefits make kiwano fruit especially important for women.

Beneficial for eye health**Kiwano fruit is rich in vitamin A, which promotes the health of the retina and helps maintain visual acuity. In addition, vitamin A contributes to strengthening immunity in the mucous membranes of the nose and throat, which are the first line of immune defense.

Cancer prevention**: Kiwano fruit contains antioxidants that help prevent some types of cancer, such as pancreatic cancer, colon cancer, and colon cancer.

**Benefits of Kiwano for mood** Kiwano fruit contains magnesium and zinc, two minerals that play a major role in promoting mental health and supporting healthy brain function. Both magnesium and zinc contribute to the production of neurotransmitters that affect mood, and are linked to some mood disorders such as depression and anxiety. Magnesium is also used to treat mild depression and anxiety disorders.

**How ​​to choose kiwano**

 

- The kiwano peel should be orange.

- Avoid buying fruits with green or red peels; green means they are not ripe, and red may indicate that they have begun to deteriorate.

- Make sure there are no scratches or damage to the peel.

- The color of the fruit should be uniform, free of dark or shiny spots.

- A sign of kiwano ripeness is the rich yellow color of the thorns.

- Kiwano should be firm and elastic

**How ​​to eat kiwano:**

 

When you first look at a kiwano, it may seem inedible. The outer rind is thick and covered with small spines. The fruit is initially dark green, but turns a creamy orange color as it ripens. Although the rind is edible, most people prefer to eat the slimy, seed-filled flesh inside. Many people also eat the seeds, as they are so plentiful that they can be difficult to remove from the pulp. If you are brave enough to eat the rind, be sure to remove the spines first.

The kiwano has a mild, slightly sweet flavor, reminiscent of a cucumber, while when fully ripe, it can taste like a banana. The easiest way to eat kiwano is to cut it into slices and use a spoon to eat it directly. Some people add a little salt or sugar to enhance the flavor. It can be eaten fresh or cooked, and can be added to smoothies or used with yogurt, granola, or ice cream. It is also a delicious addition to sauces and broths

Kiwano harm and contraindications?

 

Kiwano has a rich composition with a high concentration of active substances, so this fruit can cause allergies or individual intolerance. Therefore, it is recommended to use this exotic fruit in limited quantities, especially for diseases of the gastrointestinal tract. It is an exotic African fruit with an unusual cucumber-banana flavor. The fragrant fruit not only diversifies the usual diet, but also brings health benefits due to its rich chemical composition.