This fuzzy fruit with the dazzling green interior originally came from China, where it was known as the Chinese gooseberry, before New Zealand growers made it famous. It’s a treasure trove of nutrients: more vitamin C per serve than oranges, plus vitamin E, vitamin K, folate, potassium, fibre, carotenoids and flavonoids, and actinidin, a natural enzyme that breaks down protein.
Wellness
Kiwi fruit make people smile, not only for their tangy flavour and vibrant colour, but for their impressive health benefits:
Cell and DNA protection. Vitamin C and other antioxidants help protect cells, including their DNA, from oxidative damage by free radicals. Diets rich in fruit and vegetables are linked with a lower risk of several cancers.
Joints. Vitamin C is needed to make collagen for healthy cartilage, and its antioxidant activity may help with inflammation.
Bones. Vitamin K, magnesium and potassium all play a part in keeping bones strong as we age.
Blood sugar. Kiwi fruit have a low glycaemic index, and their fibre helps steady blood sugar, making them a good fruit choice for people with diabetes.
Digestion. Actinidin helps break down protein, and studies show two green kiwi fruit a day can ease constipation and improve bowel comfort.
Eyes. Vitamins C and E and the carotenoids lutein and zeaxanthin help protect against age-related macular degeneration.
Heart health. Studies have found that eating two or three kiwi fruit a day can reduce blood platelet stickiness and blood fats, and modestly lower blood pressure. Their fibre helps lower cholesterol, and potassium supports healthy blood pressure.
Immunity. One kiwi fruit provides more than an adult’s daily vitamin C needs, which supports normal immune function.
Pregnancy. Kiwi fruit provide folate, which helps prevent neural tube defects in babies. Women planning a pregnancy are also advised to take a folic acid supplement.
Breathing. Studies in children have linked eating more vitamin C-rich fruit like kiwi with less wheezing.
Sleep. A small study found that eating two kiwi fruit an hour before bed helped people fall asleep faster and sleep longer, possibly thanks to their serotonin and antioxidants.
Allergy note: kiwi fruit is a common cause of food allergy, which can cause mouth itching or, rarely, severe reactions. People with latex allergy are more likely to react.
Beauty
Skin, hair and nails. Vitamins C and E and carotenoids are super antioxidants that protect the body from free-radical damage and promote smooth, elastic skin, shiny hair and strong nails. Vitamin C is also essential for making collagen.
Weight management
Light and filling. Two kiwi fruit provide about 4 to 5 grams of fibre for under 420 kilojoules (100 Calories), keeping your bowels regular and you satisfied.
Pre-workout snack. Grab a kiwi before you exercise for a quick, light energy boost.
Cooking with kiwi fruit
Kitchen tip: the actinidin in raw kiwi stops gelatine from setting and curdles milk and cream if left to stand, so add kiwi to dairy desserts just before serving, or briefly cook it first.
- Sliced or decoratively carved kiwi makes a delightful addition to any fancy fruit salad.
- Whirl kiwi in the blender with strawberries or any other zippy fruit for a luscious, cooling summer smoothie.
- On a long, lazy Saturday, roll up your sleeves and make kiwi and lemon myrtle jam.
- Kiwi makes a terrific glistening sauce or glaze for lean proteins such as pork tenderloin or chicken skewers. Blended raw kiwi is also a natural meat tenderiser; marinate tough cuts for no more than 30 minutes or they’ll turn mushy.
- Add kiwi slices to a native Australian finger lime tart for pops of colour and tangy flavour.
- Throw a few pieces of kiwi into homemade wholegrain pancakes.
- Toss kiwi into a tropical summer salsa to serve with baked cassava chips or seared white fish.
- Kiwi is a pleasant surprise in a fresh tuna salad or a sweet and spicy scallop ceviche.
- Impress guests at your next al fresco gathering with a tray of kiwi-mint juleps.
Interesting fact: the fruit was renamed “kiwifruit” by New Zealand exporters in the 1950s and 60s, after New Zealand’s national bird, whose small, brown, fuzzy body it resembles.
This article is general information about food and wellbeing, not medical advice. Please talk to your GP or a qualified health professional about any health condition, medication or major change to your diet.
