Kiwifruit or Chinese Gooseberry

kiwifruit

The kiwi fruit is indigenous to China where the great Khans of China considered them a delicacy.

Missionaries introduced kiwi fruit to New Zealand in the early 20th century. It was originally known as yang tao, and then as the Chinese gooseberry before being named kiwi fruit in honor of the national bird of New Zealand.

Kiwifruit keeps well under refrigeration, and at approximately 0.5 degrees Celsius, may last up to 9 months.

New Zealand and Italy are the world’s top producers, and kiwi fruit are now grown worldwide.

Health Benefits of Kiwifruit

  • Nutrients
    Kiwifruit is an excellent source of vitamin C. It’s a very good source of dietary fiber. It’s a good source of the minerals potassium, magnesium, copper, and phosphorus, as well as the antioxidant vitamins E and A.
  • Glycemic Index (GI)
    In a study to determine the GI of various fruits, it was concluded that kiwifruit have a low GI of 52.
  • Antioxidants
    Results of a study of various fruit juices have shown kiwifruit juice to exhibit potent antioxidant effects in human plasma.
    Another study at the Rowett Research Institute in the UK demonstrated significant antioxidant activity of kiwifruit not attributable entirely to the vitamin C content of the fruit.
  • Cardiovascular Disease
    Results from research at the Department of Nutrition in Norway indicate that consuming kiwi fruit may be beneficial in preventing cardiovascular disease. The study demonstrated that consuming two or three kiwi fruit per day for 28 days reduced platelet aggregation (blood clots) by 18%, and lowered blood triglycerides (fat) levels by 15%.
  • Respiratory Health
    In a study of children in Italy, data collected showed that consumption of vitamin C rich foods such as kiwifruit, even in small quantities, may reduce respiratory related health problems in childhood.

Nutrient Values of Kiwifruit per 100g

Calories
61kcal
Energy Value
255kj
Total Fat
0.44g
Carbohydrates
14.88g
Sugars
g
Dietary Fiber
3.4g
Protein
0.99g
Sodium
5mg
Zinc
mg
Potassium
332mg
Iron
0.41mg
Magnesium
30mg
Copper
mg
Calcium
26mg
Vitamin C
75mg
Vitamin E
mg
Vit. B3 (Niacin)
0.500mg
Vitamin B6
mg
Vit. B1 (Thiamin)
0.020mg
Vit. B2 (Riboflavin)
0.050mg
Store kiwifruit away from other fruits and vegetables that emit ethylene gas, which causes kiwifruit to become overripe quickly.
The enzyme actinidin found in kiwifruit is an allergen to some individuals and may cause allergic reactions.
References:
The Encyclopedia of Healing Foods by Michael Murray, Joseph Pizzorno, and Lara Pizzorno.
Benders' Dictionary of Nutrition and Food Technology.
USDA National Nutrient Database for Standard Reference.
PubMed. PMID: 15857208
PubMed. PMID: 11588897
PubMed. PMID: 15370099
PubMed. PMID: 10722767

The Easiest Way To Peel A Kiwifruit

 
 
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