Kiwifruit is one of the most fascinating fruits in today’s world. From our breakfast bowl to a wellness clinic, this brown- skinned fruit has taken the spotlight. We can easily find this sweet and sour fruit on supermarket shelves. But have you ever wondered that this oval-shaped fuzzy fruit can also have an adventurous travel story to reach where it is today! Whenever we think about travel, the name “Gulliver’s Travels” instantly comes to mind. How about exploring the real adventurous tale of Kiwi, instead of Gulliver today!
Today, we are going to step into the adventurous tale of Kiwifruit.
Meet your sailors first.
Hello! We are My Organic Body & Diet (MyOrganicBD). We are a team of writers, doctors, nutritionists, and healthcare professionals. We work together to provide you with clear and research-based insights and guide you towards a healthy lifestyle. With our expertise in health and nutrition, we are hoping to answer the questions you may have.
In this article, the Kiwifruit is also our sailor today, and we are going to explore the islands of Kiwi’s history, nutrients, health benefits, uses, and many more along the way.
Let’s begin our voyage.
Is Kiwifruit a Superfood?
The word “super” refers to something extraordinary. When this word comes to mind, we often think about superheroes, a superstar, or a supermarket! This is the exact reason the word superfood is used. It’s a marketing term, mostly used to highlight the nutritional significance and health- boosting abilities of some fruits. There is no medically proven definition of this term. But the foods that contain high amounts of different nutrients or are widely used for their significant nutrient content, we can call them superfoods. Because these foods have the power to boost your health, and they work for your wellness.
Kiwifruit is considered a wonder fruit. This green-inside, fuzzy-outside fruit stole our hearts long ago. This fruit has a significant medicinal quality for its vitamin C density, lots of antioxidants, and the presence of dietary fiber. It works for our overall wellness.
Though “superfood” is just a marketing term, we can call the Kiwi a superfood for its superpower. Please read What are the Basics of Superfoods? Benefits, Types, List & Uses for Natural Wellness.
On our voyage, we will meet with those superpowers.
History of Kiwifruit
We all started our learning journey by holding the hand of our school teacher. Interestingly, Kiwi’s adventure around the world also started in the hands of a school teacher.
Long ago, there was a wild fruit in China. In the local language, it was known as Yang Tao (Chinese Gooseberry). In China, people used this fruit mostly as a medicinal element. But its full potential was still undiscovered. Isabel Fraser, a school teacher of New Zealand, visited China in 1904. Holding Isabel Fraser’s hand, Yang Tao reached New Zealand. The sweet and tangy taste of this fruit slowly started finding popularity among people. The journey began, and the fate of this Chinese Gooseberry started changing from being a wild plant to a commercial crop. According to Wikipedia, Turners and Growers Ltd., an exporting firm in Auckland, proposed a new name for this fruit for commercial purposes. The new name was “Kiwifruit”, given after the name of New Zealand’s national bird Kiwi. This name was chosen as both the bird and the fruit look alike- small, brown, and fuzzy! By 1969, this fruit had its place in everyone’s fruit basket with its new name.
Traveling across different countries, culture,s and eras, Kiwi has become an important crop in many countries. It is now a wellness icon all around the world.
Types of Kiwi
Due to commercial agriculture, Kiwifruit travels across the world. According to the geographical condition, climate, and agricultural situation, there are several types of Kiwis. Slight differences in their looks, tastes, and nutrients make them unique in their own way. Here are some varieties.
Green Kiwi is the most popular and widely consumed. Also known as Hayward Kiwi. The brown, fuzzy skin and bright green flesh make them identical. This aromatic fruit has a juicy, tart flavor, and those edible tiny seeds can make a burst of flavors on our tongue.
Golden Kiwi, also called Yellow Kiwi, is the 2nd most popular around the world. It is known as Zespri SunGold. The golden flesh covered with smooth golden skin is popular for its sweet taste. Kids may like it most as it tastes sweeter than the green one.
There are other Kiwis as well. Red Kiwifruit, Kiwi Berry, Arctic Kiwi, etc. These varieties are also gaining focus nowadays.
What are the Nutritional Facts of Kiwifruit?
As we said before, Kiwi is a nutrient-dense fruit. Let’s explore this island now.
Nutritional Facts in Numbers
As Green and Golden Kiwi are mostly consumed, among many nutrients, we will discuss some nutrient contents of these two types. AS per medially reviewed scientific papers,
Per 100 g of Green Kiwi contains-
Calories ~ 61kcal
Vitamin C ~92.7 mg
Dietary Fibre ~3g
Vitamin K ~40.3 µg
Folate ~25 µg
Potassium ~312mg
Vitamin E ~1.46 mg
Antioxidants ~High (polyphenols, carotenoids)
Per 100 g of Golden Kiwi contains-
Calories ~ 63 kcal
Vitamin C ~92.7 mg
Dietary Fibre ~3 g
Vitamin K ~6.1 µg
Folate ~31 µg
Potassium ~315 mg
Vitamin E ~1.51 mg
Antioxidants ~High (polyphenols, carotenoids)
Kiwifruits also contain other vitamins like Vitamin A, B vitamins, carbohydrate, protein, lipid, sugar and different minerals in significant amounts. Another interesting element of Kiwi is Acitinidin Enzyme.
Brief Explanation
These nutrients are important for countless reasons. From supporting our body functions to helping us fight against diseases, they do a lot for us. For instance-
Vitamin C prevents damage to skin cells. Improves the immune system. Helps body to recover fast from infectious diseases.
Vitamin E acts as an antioxidant. It protects our cells from damage. Keeps our blood vessels healthy and works for our red blood cell formation.
Vitamin K works for blood clotting. It is also important for bone strength.
Dietary Fibre is important for our healthy digestive system. It keeps the bowel movement smooth.
Antioxidants protect our bodies from inflammation. It works both as an anti-inflammatory agent and an anti-aging element.
Folate is basically Vitamin B9. It helps our body to make red blood cells. For healthy cell growth and function, folate is important. During pregnancy, folate works to prevent anaemia.
Potassium works for fluid balance and muscle contractions. It is important for proper cellular function, heart health, kidney and bone health.
Actinidin Enzyme is a unique enzyme that improves protein digestion.
What are the Health Benefits of Superfruit Kiwi?
Here are the health benefits of Kiwi:
Digestive Health
Kiwi is considered a natural digestive booster. The Actinidin Enzyme present in kiwi improves protein breakdown. It contains both soluble and insoluble fibre. Dietary fibre plays a key role in our smooth bowel movement. All the elements help reduce constipation as well. We can say that kiwi is a blessing for our gut health.
Heart Health
Kiwi contains Vitamin C, Vitamin E, carotenoids, potassium, fibre, and antioxidants. All of these are associated with a lower risk of heart disease. Potassium lowers blood pressure while fibre reduces bad cholesterol. One kiwi a day can keep our hearts strong and young.
Immune Booster
Being a rich source of Vitamin C, kiwi is a great immune booster. Research shows that consuming 1kiwi daily for 6 weeks results in a healthy Vitamin C level in the body. Vitamin C reduces cold severity. Other antioxidants protect us from inflammation. One kiwi a day can significantly boost our immunity.
Weight Management
Those who are concerned about being overweight can trust kiwi. The vitamin C and fibre content of kiwi help reduce bad cholesterol in the body. If you are following a proper dietary habit, keep kiwi in your diet. You are going to see the magic.
Blood Sugar Control
Kiwifruit has a low glycemic index that is important to control sugar levels. Vitamin C also helps reduce blood sugar levels. A diabetic patient can consume kiwi according to the doctor’s suggestions.
Reduces Cancer Risk
As a good source of antioxidants, fibre, vitamins, and minerals, this fruit reduces cancer risk as well. Antioxidants detoxify our bodies from toxins. Fibre keeps the colon healthy. Vitamin E, potassium, and folate work together for healthy cell function. All of these can reduce cancer risk.
Protects Skin and Hair
Kiwi has a good combination of antioxidants, vitamin C, and vitamin E. These all work for healthy skin and hair. Protect them from sun damage. Reduce dryness. Kiwi is a good source for our healthy skin. There are many skin care and hair care products as well that are made with kiwi.
Anti-aging Quality
Antioxidants work as anti-aging elements. The nutrients of kiwi work to protect our skin. Thus, it keeps our skin young in the long run.
Remember, our body health is our greatest wealth. So, make sure you consume kiwi in proper proportion. Take suggestions from a doctor and a nutrition expert. Enjoy kiwi with the best outcome.
Check out Healthiest Super Fruits to Eat – Best Choices for Natural Wellness.
Precautions & Considerations of Kiwifruit
Kiwifruit is safe for most people. But there are some exceptions. One of the exceptions is kiwi allergy. Kiwi contains some allergen elements. Notable one is Actinidin. This can cause minor to severe allergies in some people. Itchy throat, swollen tongue, difficulty breathing are some common symptoms.
Kiwifruit may cause low blood pressure, blood thinning, acidity, etc.
Anything in excess can cause a negative result. So, avoid excess intake. If you have any prior health issues, consult with a doctor before eating kiwi regularly.
What are the uses of Kiwifruit?
There are many ways to eat and use this sweet-tart fruit. Some ideas can be-
- Take the fresh fruit, enjoy the authentic taste.
- Mix it when you are planning to make a fruit bowl.
- Add kiwi slices to salads.
- Blend it and make a salad dressing.
- You can make smoothies and protein shakes.
- You can make juice or use it in mocktails.
- Use it as desert toppings.
- Use blended kiwi when you marinate meats. Because of Actinidin Enzyme, kiwi works as a meat tenderizer.
Natural Kiwifruit in the Wellness Industry
Kiwifruit is not only used for eating at home. But it also has a prominent use in wellness industries. It has a high content of vitamins, fibre, antioxidants, and a unique enzyme. For these qualities, this superfood is widely used in many products. It is used as a dietary supplement, functional foods, detox drink, immunity booster drink, electrolyte drinks in sports nutrition, cosmetic products like face masks, serums, shampoos, conditioners etc.
What is the future of Kiwifruit in Human Civilization?
Kiwi is considered a pack of nutrients. It has many health benefits as well as industrial effects. In the modern world, we are experiencing many new challenges to keep ourselves healthy and disease-free. Due to global warming and environmental changes, many different viruses and bacteria are active. These all affect our everyday life.
Kiwifruit may have a promising future. Due to its health and wellness benefits, it already has a good demand. Moreover, it has a good market value for economic growth. It is considered a commercial crop globally. Another interesting thing is that there are varieties of kiwis in various regions. So, in this climate-changing era, the kiwi has the power to survive with all its potential. It can be assumed that its demand will increase in the future. Kiwi will play a significant role in global agriculture and human health.
Reaching The Shore
There is a proverb that says, “Don’t judge a book by its cover.” That strongly means you shouldn’t make a decision based only on appearance. Rather, try to discover the inner beauty.
Yang Tao was a simple, wild, fuzzy-brown fruit once. The bright color and package of nutrients were hidden inside. Humans discovered inner beauty, and today, this Kiwifruit is one of the most famous and classy fruits.
Just like Gulliver, we tried to discover some extraordinary potential of the ordinary Kiwi. Through our voyage today, we tried to give you insights that can enhance your regular life. With this tangy Kiwi, let’s set sail and begin a refreshing voyage toward wellness. Check out Healthy Diet: Benefits, Tips, and Mindful Nutrient Needs.
FAQ
Is Kiwi a Superfood?
The word Superfood is basically a marketing term. Kiwi is considered a Superfood as it is a pack of nutrients and it has health-boosting abilities.
Can I eat kiwi every day?
Yes. 1-2 Kiwis a day are safe. It meets our daily Vitamin C requirements.
Does kiwi improve digestion?
Kiwi contains dietary fibre and actinidin enzyme. Both help in smooth bowel movement and proper digestion.
Green or golden- which kiwi is better?
Both are excellent. Golden Kiwi contains more vitamin C and has a sweeter taste than the green one. Whereas green kiwi has more fibre and a tangy flavor.
Can a diabetic patient eat a kiwi?
Yes. A diabetic patient can eat kiwi. It has a low glycemic index. But in proper proportion, following the doctor’s advice.
Why does kiwi make my tongue itch?
For some people, kiwi is an allergen. It has an enzyme called Actinidin. This enzyme is an allergen in nature that causes an itchy throat or swollen tongue.
Is kiwi safe for kids?
Kiwi is safe for kids. But at first, give them a small portion to check issues.
Jehrin Islam, MS, is a Nutritionist. A seasoned organic wellness Content writer at MyOrganicBD, a Shape Communications LLC brand. She holds a Master of Science and a Bachelor of Science (Honours) in Food and Nutrition from the University of Dhaka.
She completed her clinical training at BIRDEM Hospital. Worked with healthcare professionals. Jehrin is certified in Therapeutic Diet Chart Making and Diet Counseling. Her work is reviewed by team MyOrganicBD and medical reviewer Dr. Gautam Banik before publication.
Dr. Goutom Banik, MBBS, MPH, is a public health researcher with extensive experience in maternal, newborn, and child health, including nutrition interventions in underserved communities. He has worked with leading organizations such as Save the Children and icddrb, contributing to national strategies on child health and nutrition. His expertise spans operational research, health systems strengthening, and community-based programs addressing childhood illness.
