Beautiful to look at, delicious in taste, and power-packed with nutrition, kiwifruit is an exotic fruit which is commonly consumed as a dessert topping. But considering the amount of health benefits, this wonder fruit has to offer, we recommend that you consume the fruit more often and in a number of ways. From improving your skin to boosting your immunity, there are several health benefits that this little fruit contains.
Emerald green in color, soft and creamy consistency, and a zingy sweet taste, that’s Kiwifruit for you. An incredible fruit, it leaves your mouth with a refreshing taste. It is a seasonal and exotic fruit and hence it is not consumed by people on a daily basis. However, the fruit is often used as dessert topping or added to fruit salads, but if you knew about all the health benefits of kiwi, you would surely want it to be a part of your daily diet.
Kiwi fruit, also known as Chinese gooseberry or Macaque peach, is the national fruit of China. The sweet fruit tastes like a combination of pineapple, banana and strawberry. Named after the flightless brown bird kiwi, the fruit is a delight to the taste buds and is loved by all.
We have already described the magnificent color of the fruit, let us look at the other parts of the fruit. The fruit contains a region of edible seeds in the center. The outer layer of the fruit is a hairy and brown skin which cannot be consumed. Oval in shape, the fruit is approximately similar to a hen’s egg in size.
What’s amazing about kiwifruit is that not only is it incredibly delicious, it is also power-packed with health promoting phyto-chemicals, vitamins and minerals. The health benefits of kiwi include promoting better sleep and improving immunity, kiwi fruit is also very good for your heart and prevents heart diseases from occurring. It is also good for the skin as well as for digestion.
There are several ways in which this yummy and nutritious fruit can be consumed, while ensuring that you get all the health benefits of kiwi as a fruit:
- Eat the fruit as it is without any additions.
- Add chopped slices of the fruit to a bowl of diced fruits to make fresh fruit salad.
- Blend the fruit with other fruits for making fruit punches and mocktails.
- Kiwifruit is an essential ingredient of Pavloa, New Zealand’s popular dessert.
- It can be used to make cakes, muffins, breads, pies and other desserts.
Read on to discover the numerous nutritional and health benefits of Kiwi, as well as some storage tips and our favorite recipes.
Kiwifruit season begins by September and lasts until November. Though, they are available throughout most of the year, they are at their best between August until December.
Storage: Place raw kiwi-fruits in a plastic bag for 4-6 days to ripen. Keeping them in a paper bag with an apple, banana or pears will help to augment ripening process.
Cleaning & Cutting: Wash under cold running water and gently peel the skin. Once cut, the slices should be eaten soon as they become soggy if left open in the air.
How to Buy: Pick up firm, plump and unblemished kiwis. The size of the kiwifruit does not affect quality or taste.
Select a fruit and hold it between your fingers and thumb. Gently press. If the fruit yields in to this pressure, then you have chosen a ripe kiwi. If not, the fruit is not ready to be consumed yet as it hasn’t reached the peak of its sweetness.
Avoid kiwis which are too soft or have bruises and moist spots.
Special Tip: In case you have purchased hard kiwifruits, you may leave them at room temperature to ripen. Make sure it is protected from sunlight and heat.
Kiwifruit has several health giving anti-oxidants, minerals, vitamins and fiber.
Mineral Content: Kiwis contain good amounts of minerals like manganese, iron and magnesium.
Vitamin & Compounds: Kiwis are an excellent source of vitamin-C. The fruit also contains very good levels of vitamin-A, vitamin-E, vitamin-K and flavonoid anti-oxidants such as beta-carotene, lutein and xanthin.
Water Content: Kiwis are 90 percent water by weight.
Carbohydrate Content: Kiwis provide 61 calories per 100 g.
Many studies have shown that increased consumption of plant foods like kiwis decreases the risk of obesity and overall mortality.
Beautiful Skin: Collagen, the skins support system, is reliant on vitamin C as an essential nutrient that works in our bodies as an antioxidant to help prevent damage caused by the sun, pollution and smoke, smooth wrinkles and improve overall skin texture.
Helps Manage Blood Pressure: Kiwi’s high level of potassium helps keep our electrolytes in balance by counteracting the effects of sodium.
Boosts Your Immunity: Kiwi’s high vitamin C content along with other antioxidant compounds has been proven to boost the immune system.
Better Sleep: According to a study on the effects of kiwifruit consumption on sleep quality in adults with sleep problems, it was found that kiwi consumption may improve sleep onset, duration, and efficiency in adults with self-reported sleep disturbances.
Heart Health: The fiber and potassium in kiwis support heart health. An increase in potassium intake along with a decrease in sodium intake is the most important dietary change that a person can make to reduce their risk of cardiovascular disease.
Lowering Blood Pressure: Because of their high potassium content, kiwis can help negate the effects of sodium in the body.
Constipation Prevention: Numerous studies have reported that the kiwi may have a mild laxative effect and could be used as a dietary supplement especially for elderly individuals experiencing constipation. Regular consumption of kiwifruit was shown to promote bulkier, softer and more frequent stool production.
Allergic Reactions: One might develop allergic reactions due to the consumption of kiwi fruit. It is important to be cautious while eating it. Many individuals, who consumed kiwi fruit in large quantities have reported cross-sensitization and different types of allergies.
Rashes And Swelling: According to studies, it has been found that overeating of kiwi can lead to swelling. Anaphylaxis can also occur in people eating too much of kiwi. Rash, asthma and hives are also common. It can also lead to local mouth irritation.
Dermatitis: Individuals consuming high quantities of kiwi on a daily basis may develop skin disorders, such as dermatitis.
Diarrhea And Collapsing: Overconsumption of kiwi also leads to vomiting, nausea, and diarrhea. It may also lead to fainting and difficulty in swallowing.
Here are some simple and delicious Kiwi recipes.
- Kiwi Kooler
- Kiwi Cheesecake
- Strawberry Kiwifruit Jam
- Kiwi and Green Apple Crush