The Benefits of Kiwi Fruit

pic of kiwi fruit

Kiwi Fruit

Kiwi Fruit aka Gooseberry

You will not believe the awesome benefits contained in Kiwi! This unique little fruit is gigantic by nature because it is by far one of the best citric fruits sold in the marketplace. I bet you didn’t know that! I didn’t before I started my research.

Kiwi fruit, this unusual little fruit’s origin is native to a region of North China and Zhejiang Province, which is located on the Coast of eastern Asia. Gooseberry is among one of the names that the Chinese called this fuzzy little fruit. This is due in part to the color of its flesh.
Kiwi fruit is the national fruit of China, and is used in traditional Chinese medicine.

Sometime around the turn of the 20th century this small fruit spread to Europe via World War
ll American soldiers. New Zealand growers didn’t favor the fruit being called Gooseberry, so it was changed to Kiwi fruit; this name suited the industry and became commercially accepted worldwide.

Italy produced over 419, 000 metric tons of Kiwi in 2014, making it the leading grower in the northern hemisphere. New Zealand, Greece and Chili are climbing. I was unable to find China in the running, but I am sure it is somewhere on the charts.

Benefits of Kiwi fruit

Would you believe that this little fruit packs more vitamin C than an orange? Well it’s true! One medium orange has about 69.7 milligrams of vitamin C, where by one medium size Kiwi packs about 137.2 milligrams of vitamin C and supplies only 42 to 46 calories. If you are a smoker, know that you rob your body of this great antioxidant every time you light up and take a puff.

Kiwi fruit contains a generous portion of Potassium. The numbers are somewhere between 215 and 300mgs. This wonderful mineral helps to regulate your heat beat and lowers blood pressure. This can be an antidote to keeping a heart attack at bay. Potassium is found within all cell tissues and organs of the human anatomy. Nerve function and muscle control, key factors controlled by the kidneys. Electrolyte regulation is what conducts electricity in our body. Without this support the body will not function properly. Potassium also helps the body to metabolize carbs and proteins.

Kiwi fruit FYI:
Vitamin A
  • Helps the retina to adjust to changes in light
  • Boost our immune system
Vitamin E
  • Promotes proper blood circulation and protects against harmful toxins; you know those terrible pollutants they call free radicals.
  • Lowers cholesterol absorption
  •  aids in helping the body to regulate blood sugar.
  • May also reduces the risk of Coronary Artery disorder.
  • The pigment of the Kiwi fruit has antioxidants that act as anti-inflammatory agents in the body
  • The Antiviral properties in our small blood vessels and connective tissues lends support in fighting some types of cancer.
Folate (B9)
  • Necessary for the body to make new red blood cells
  • Reduce adrenal function
  • Can reduce the effects of Anemia Essential for a Pregnant woman and a new born
Vitamin K
  • Absolutely essential in the building of strong bones
  • Prevents excessive bleeding
  • Without vitamin K our blood will not clot
Calcium Oxalate
  • This mineral will cause kidney stones to develop in some people.
  • People with a history of kidney stones may want to stay away from Kiwi.

Kiwi fruit has an enzyme known as (actinidin) that aids digestion.
Actinidin breaks proteins down quickly and does wonders in helping with the
discomfort of feeling bloated after eating dairy products or red meat. People having issues with constipation can benefit by eating this delicious citric fruit.

Who would have thought that Kiwi fruit has a good source of omega 3 fatty acids? This is due in part to the tiny black seeds that have natural oil content. Eating Kiwi several times a week is a great way of getting all the vitamins and nutrients your body will need for optimal health. Even though the Kiwi is small, it is a giant when it comes to all the vitamins and nutrients that it possesses.

Make sure you buy them when they are slightly soft. If you buy very firm Kiwi, just put them in a brown paper bag with an apple and this will speed up the process for ripeness. When in doubt, just ask your produce man for help in picking the best. They are delicious and sometimes sweet and tangy.

How about this little trick? The next time you think about tenderizing meat, try using kiwi. I know you may be saying um really? Trust me and just give it a try. This powerhouse fruit contains Papain (papaya proteins) which breaks down tough meat fibers and tenderizes meat nicely. Peel the entire fruit and rub or just place on top of meat for about 15 minutes, remove and cook quickly. You may use the remaining kiwi to add with the juices that will render from the meat while cooking, this makes for an interesting AuJus.

Do consider that the little furry hairs on the skin of the Kiwi fruit can cause throat irritation if swallowed. You want to always wash your hands well when handling this fruit. I usually rinse them in cold water after I peel and before slicing.

As for now, those of you that have no health issues from eating Kiwi, take
the plunge and indulge in my Kiwi Watermelon Smoothie! I bid you good health my

My hope, is that this blog has been of interest to you; if so please leave me a comment at the bottom of this page.

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  1. Janis King says:

    I didn’t know that either. I eat Kiwi in frozen yogurt and I absolutely love it!

    • Chef Ann says:

      Hi Janis, Isn’t there so much to learn..and we’re just hitting the surface 😉 I have not tried it with yogurt, but I can imagine that being tasty!
      Thank you for stopping by and I hope your weekend was nice;-)

  2. Viande S.G. says:

    Here in Canada, ‘gooseberry’ refers to a smaller grape-like fruit, greenish full of small seeds but delicious and makes great jam. Interesting facts to know about kiwis, does it apply to the ‘yellow’ kiwi that we are starting to see in our stores?

    • Chef Ann says:

      Hello their my Google+ friend ;-). Thank you for sharing the info regarding “gooseberry” fruit in your neck of the woods ;-). That sounds good. Would you be interested in sharing your recipe with me?
      In reference to your question, Yes it does apply to the all of the Kiwi fruit. Thank you so much for your comment and I look forward to talking with you again. Have a nice work week.

  3. Tim says:

    Excellent, very helpful information, I have one question, are the seeds a problem for people with diverticulitis or diverticulosis? In other words do they digest quickly?

    • Chef Ann says:

      Mr.Tim, I do appreciate your comment and the fact that you found my blog to be of interest. The question you raise happens to be a very good one! It is my knowledge that people with these medical conditions
      should always stay away from consuming all seeds. It is possible that due to the seeds being so tiny in Kiwi fruit, it may not be a problem. However, my best advise to anyone with these serious issues should consult with their doctor.
      Thank you for opening up dialog on this important medical condition.
      Be Blessed my friend ;-))

  4. Myril Burden says:

    Thanks Ann this blog was very enlightening. I will keep buying and eating kiwi, so much valuable info.

    • Chef Ann says:

      Happy Sunday Myril, I am so pleased that you found my blog informative! Kiwi fruit is wonderful in so many ways. Myril, when you get time try my smoothie recipe and let me know what you think ok?
      Thank you for coming over to comment and I hope you had a nice weekend!

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