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Kiwi fruit and its heath benefits

Updated on February 28, 2014

Kiwi Fruit History

Kiwi is a national fruit of China. Though native to China it is commercially produced by New Zealand. It was in early 20th century when New Zealand missionary school visited China and on return to New Zealand planted the seeds it brought from China. Changed the name to Kiwi fruit. Other name for this fruit are Chinese gooseberries, Sunny peach, Macaque peach, Wonder Fruit, Macaque pear, Vine pear, Wood berry, Hairy bush fruit
Now this fruit is cultivated throughout the world.

The exterior of this fruit is brownish green hairy fruit resembling hen's egg. Its interior is a bright green colored flesh with tiny black seed around the core. The taste of the fruit is sweet with a slight sour taste.

Types Of Kiwi Fruit

There are 60 varieties of kiwi fruit. Some of the popular commercial varieties are as follows:

This is Actinidia chinensis specie. It is has a smooth bronze color skin.The flesh color ranges from green to deep yellow. It tastes sweeter as compared to fuzzy kiwi fruit

The term fuzzy kiwi is used for kiwis which have fuzzy skin with brown color. The flesh is bright green.Tastes sweet with a tart flavor. It is Actinidia deliciosa specie. It is the widely commercially eaten kiwi in the market. The varieties in Fuzzy kiwi are Hayward, Blake, Saanichton 12, Bruno, Blake, Male. The most commercially available in stores is Hayward.

It has a yellow flesh. Similar to golden kiwi as it to has a smooth brown skin. Sweet to taste.

It has a smooth green skin with smaller size compared to fuzzy kiwi. The size is similar to that of grape. It is also known as KiwiBerry

The varieties have red flesh or green with red core. Newest variety

Kiwi Nutrition

Kiwi is considered as the No 1 fruit in terms of nutrition value.

1 It has the highest vitamin C levels provides you around 1.5 times of daily value per 100 grams.

2 Provides your body 12% daily value of fiber per 100 grams

3 Great source of Vitamin K, omega-3 fatty acids, carotenoids

4 Loaded with lot of minerals.

Kiwifruit, green, raw (Actinidia deliciosa)-Per 100 grams serving
% of Recommended Dietary Allowances
83.07 g
1.14 g
61 kcal
14.66 g
0.52 g
Dietary Fiber
3 g
Total Sugar
8.99 g
0 g
Vitamin A
87 IU
Thiamin (B1)
0.027 mg
Riboflavin (B2)
0.025 mg
Niacin (B3)
0.341 mg
Vitamin B6
0.063 mg
Folate (B9)
25 µg
Vitamin C
92.7 mg
Vitamin E
1.46 mg
Vitamin K
40.3 µg
17 mg
0.31 mg
34 mg
312 mg
34 mg
3 mg
0.14 mg

How To Peel Kiwi Fruit

Health Benefits

Immense health benefits are derived from eating kiwi.
The benefits are as follows.

1)Strengthens your Immunity
Kiwi fruit is abundant in Vitamin C and loaded with antioxidants like polyphenols and carotenoids. These result in strengthening your body immunity.

2)Beneficial for eyes
Kiwis contain carotenoids with high amount of lutein and zeaxanthin are responsible for good eye health. You are protected against old age diseases like macular degeneration.

3)Aids Digestion
Actinidin enzyme in kiwi fruit enhances the protein digestion of human body.

4)Constipation is prevented
Dietary fiber in kiwi fruit is responsible for constipation prevention.

5)Good Heart health
Kiwis have blood thinning ability. This leads to reduction in blood clotting as well as decreasing fats in blood. All lead to lower blockages thus enhancing good heart health.

6)Reduces High Blood Pressure
Potassium present in kiwi leads to lowering high blood pressure. Thus if you want to get rid of hypertension make sure to add kiwi in your diet.

7)Prevents Cancer
Antioxidants in kiwi fruit prevent the oxidation of DNA and aids in DNA repairing. All this leads to cancer prevention. Lutein in kiwis prevent prostate and lung cancer. Dietary fiber present in kiwis prevent colorectal cancer.

8)Ideal Fruit for Diabetics
Glycemic index in kiwi does not increases the blood sugar levels quickly. Plus there is inositol. Together it makes kiwis an ideal fruit for diabetics.

9)Cures Depression
Inositol present in kiwis is ideal for treatment of depression.

10)Treatment of Men's impotence
Amino acid arginine in kiwis is aids in treatment of men's impotence.

11)Stress Buster
Serotonin present in high quantity in kiwis is responsible for a calm individual mind.

12)Lowers Cholesterol
Pectin in kiwis lowers cholesterol.

13)Weight Control
Those planning to control their weight , they should include kiwis. As kiwis are loaded with vitamins and minerals but low on calorie count.

14)Maintains Alkaline Balance
Being Alkaline in nature , kiwis maintain body alkaline balance. When Alkaline balance is maintained you have a healthy life and reduced occurrence of diseases.

15)Tonic for good skin
Loaded with vitamin E and antioxidants it promotes beautiful skin.

16)Beneficial effects of Omega 3 fatty acid
Omega 3 fatty acid are responsible for lowering strokes, heart problems and benefits children with autism problems

17)Asthma control in children
Eating kiwis reduces the occurrence of wheezing, coughing and shortness of breath in children

Tips to select kiwi

To select the right kiwi you need to follow these steps.

1) Check the exterior of Kiwi. Make sure there are no blemishes, evenly colored, no spots, no holes or any sign of wrinkles.

2)The next thing is to check the firmness of kiwifruit. This can be done by gently squeezing the kiwi with thumb. If the kiwi shows no change in shape then these are not ripe kiwi. If you want to keep the kiwis for few days then this is the right selection. If you want to eat immediately then check for kiwis that have changed slightly on thumb pressure as these are ripe kiwis.

How to store kiwi

1) If you have selected an unripe kiwis, you can store them at room temperature for 2-3 days to make them ripe and ready for eating

2)In refrigerator kiwis can be stored for 3 weeks to maintain it's freshness

3)To accelerate the ripening store the kiwis in paper bag

4) Kiwis can be stored by freezing them in refrigerator. Cut the skin of kiwi then cut into slices and place it on tray. Cover the tray with shrink wrap plastic sheet. Keep it in freezer.

Uses of Kiwi Fruit

Kiwi fruit can be eaten in various ways. You can eat it raw as fruit , used in salads, cakes, pastries, pies and puddings. Used to garnish cakes and pastries
Kiwis is used in make jams, jellies, and in various food recipes.
Cocktails, soothing drinks can includes kiwis.

Kiwi Popsicle Recipe

Kiwi Biscuit Recipe

Kiwi Caution

1) Those who are allergic to latex are also going to be allergic to kiwis. So they should not eat kiwis

2) Your blood triglycerides get lowered on regular consumption of kiwis

3)Kiwis contain oxalate crystals. These can react and cause sweating, soreness in throat or itching


The information provided in this article is for education and information purpose only. It is not a substitute for professional medical advice. You should use the advice of your family doctor or physician before using any home remedies, supplements or for starting any new health program.


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