Oval shape, smooth hairless skin with a golden yellow flesh, has a fuzzy, tangy-sweet and juicy taste. Thinner skin compared to green kiwifruit.
• 3x more Vitamin C than oranges
• Vitamins K and E
• More potassium than bananas
• Good source of fibre
Naturally rich in fibre, has a good source of potassium and a natural source of folate, means you’re getting excellent nutrition.
Aids in Preventing Iron-Deficiency Anaemia
Kiwifruit by itself is not a major source of iron, however, it’s one of the best natural sources of vitamin C. Vitamin C significantly increases the absorption of iron effectively assisting in preventing iron deficiencies. In a study comparing the intake of an iron-fortified breakfast cereal paired with two kiwifruit versus a banana, the kiwifruit group showed an increase in serum ferritin levels.
A study of healthy older adults found that eating kiwifruit can help shorten the duration and intensity of upper respiratory infections due the high Vitamin C content boosting the immune system which lessons the likelihood of catching colds. Participants who ate four gold kiwifruit a day reported less severe congestion and sore throat pain associated with respiratory infections. The kiwifruit eating group also noted that symptoms resolved faster than in the control group.
It is also thought that the high amount of Vitamin C and antioxidants found in kiwifruit can actually help treat asthma sufferers. A study, from research in 2000, found there was a beneficial effect on the lung functions among those who regularly consumed kiwifruit.
Supports Heart Health
Kiwifruit are naturally sodium-free and a good source of potassium. This is a winning combination of electrolytes for blood pressure reduction. The folate in kiwifruit is associated with a lower risk of strokes. Additionally, kiwifruit fibre content keeps cholesterol levels down. Including kiwifruit in your meal plan, especially substituting for salty/processed snacks, it is a great way to protect and improve your cardiovascular system.
Improves Digestive Health
Eating kiwifruit on their own, or with meals, supports healthy digestion in multiple ways. Kiwifruit are a good source of soluble and insoluble fibre, two essential nutrients for bowel regularity. Dietary fibre decreases the transit time of waste, increases the bulk of stools, and supports healthy gut bacteria which aids digestion. Kiwifruit also contain the enzyme, actinidin. Actinidin enhances protein digestion in the stomach and small intestines. For individuals with irritable bowel syndrome, kiwifruit are certified as a low FODMAP food, meaning they are low in fruit sugars which may trigger symptoms.
Defends Against Injuries
The most prevalent micronutrients in kiwifruit are vitamins C and K, which both play crucial roles in wound healing. Vitamin C is a precursor to collagen, the structural component in skin and a strong antioxidant that aids in the body’s natural repair mechanisms. To avoid excessive bleeding, vitamin K promotes timely blood clotting. Vitamin K is also associated with bone strength and fracture prevention.
Eating kiwi fruit is regarded as safe for most people. The main exception is for those who are allergic to them. Signs of a kiwifruit allergy include, an itchy throat, a swollen tongue, trouble swallowing, vomiting and hives. Your risk for an allergy to kiwifruit increases if you’re also allergic to hazelnuts, avocados, latex, wheat, figs or poppy seeds.
If you have an allergic reaction to eating kiwifruit call for immediate medical attention.
How to enjoy Kiwifruit:
Kiwifruit are quite versatile, enjoy them with or without the skin. The skin is full of healthy nutrients and can be eaten, however, it is certainly an acquired taste.
Some ideas to enjoy your kiwifruit are: eating them fresh, adding to your salad, combining with other gofruits to enjoy a delicious and healthy fruit salad, blending in a smoothie or juicing, in tasty sorbets, cooking to enjoy them in tarts or chutney.