Let’s start with an amazing fact: although kiwi is commonly referred to as a fruit, technically, it’s a berry. Whether it’s a fruit or a berry, kiwi is a truly unique product packed with nutrients and perfect for a balanced diet.
Kiwi is a treasure trove of beneficial substances, and eating just a few fruits a week is enough to achieve a pleasant effect. Oh, and kiwi also helps diversify your diet, adding a refreshing flavor to dishes.
Kiwi Composition
A typical kiwi fruit weighs between 50 and 150 grams. In addition to water, which makes up about 84%, kiwi contains:
- Proteins: 1%
- Fats: less than 1%
- Carbohydrates: 10%
- Dietary fiber: about 4%
The caloric value of kiwi is approximately 48 calories per 100 grams.
Kiwi is rich in various vitamins, especially vitamin C (92 mg per 100 grams, which is 1.5 times more than in an orange). This makes kiwi one of the champions in vitamin C content among fruits and berries. It also contains:
- Vitamins: A and beta-carotene (provitamin A), B1, B2, B3, B6, B9 (folic acid), D, PP, and E.
- Minerals: Calcium, potassium, magnesium, copper, chlorine, phosphorus, sulfur, iron, zinc, and others.
- Omega-3 fatty acids: Found in kiwi seeds.
One of kiwi’s unique features is its high acidity, which helps retain vitamins and minerals even during processing or storage.
Benefits of Kiwi
Kiwi is a versatile product that can be included in your diet for its pleasant taste and variety. Here are its main advantages:
- A Source of Vitamins
With its high content of vitamin C and other beneficial substances, kiwi helps maintain the body’s vitality. It’s an ideal product to add energy and freshness to your daily diet. - A Natural Antioxidant
Kiwi contains antioxidants like vitamin C, which protect cells from environmental damage and support overall well-being. - Good for Digestive Health
Kiwi is rich in fiber, which helps maintain the body’s natural balance and improves digestion. It can be added to breakfast dishes like smoothies or fruit salads for a light and healthy start to the day. - Adds Variety to Your Diet
Kiwi is not only healthy but also delicious. Its refreshing sweet-and-sour taste pairs well with desserts, salads, and beverages. - Natural Hydration Support
With high water content (84%), kiwi is an excellent choice for quenching thirst and maintaining hydration.
Interesting Facts About Kiwi
History of Distribution
Kiwi originally comes from China, where it was called the “Chinese gooseberry.” In the early 20th century, it was introduced to New Zealand, where it got its current name due to the resemblance of its brown skin to the feathers of the kiwi bird. Since then, kiwi has spread worldwide and is now grown in Italy, Chile, Greece, and other countries. Interestingly, in Maori culture, kiwi is also considered a symbol of protection and fertility.
Different Flesh Colors
In addition to the familiar green kiwi, there are varieties with golden and even reddish flesh. These types are sweeter and less acidic.
Kiwi Agribusiness
Although New Zealand remains synonymous with kiwi, Italy is the largest producer of these berries. China ranks second, while Iran and Chile share third place. Kiwi is actively exported, and its production continues to grow due to increasing international demand.
Kiwi in Culture
In various countries, kiwi is used in traditional dishes. In Japan, it is added to salads and sushi; in Europe, it’s used in desserts; and in New Zealand, it often appears in smoothies and fruit salads.
Record Kiwi Harvest
The largest kiwi fruit ever grown weighed 231 grams and was cultivated in Japan. This record was officially registered in the Guinness World Records in 2013.
Recipes with Kiwi
1. Chocolate Kiwi Dessert
Ingredients:
- 2 kiwis
- 100 g dark chocolate (70% cocoa)
- 1 teaspoon coconut oil
- A pinch of crushed nuts (optional)
Instructions:
- Peel the kiwis and slice them into rounds.
- Melt the chocolate in a double boiler, adding coconut oil for smoothness.
- Dip the kiwi slices halfway into the melted chocolate.
- Place them on parchment paper, sprinkle with crushed nuts (optional), and let cool in the fridge for 15 minutes.
- Serve chilled.
2. Kiwi Fruit Smoothie
Ingredients:
- 2 kiwis
- 1 banana
- 200 ml coconut or almond milk
- 1 teaspoon agave or maple syrup (optional)
- A few ice cubes
Instructions:
- Peel and slice the kiwis and banana.
- Blend all ingredients until smooth.
- Serve in a tall glass, garnished with a kiwi slice.
3. Kiwi and Avocado Salad
Ingredients:
- 2 kiwis
- 50 g arugula
- 1 avocado
- A handful of walnuts
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- A pinch of salt and pepper
Instructions:
- Slice the kiwis and avocado thinly.
- Combine arugula, kiwi slices, avocado, and chopped walnuts.
- Drizzle with olive oil and lemon juice, and season with salt and pepper.
How to Choose and Store Kiwi
Choosing Kiwi
- Select kiwis with firm, slightly springy skin. Overly soft fruits may be overripe.
- Check for spots, dents, or damage.
- Smell the fruit: ripe kiwi should have a light, pleasant aroma.
Storing Kiwi
- Unripe kiwi can be stored at room temperature until fully ripe.
- To speed up ripening, place kiwi near bananas or apples.
- Ripe kiwi is best kept in the fridge in the vegetable compartment, wrapped in paper or a plastic bag to prevent drying. Under these conditions, they can stay fresh for 1–2 weeks.
How to Peel Kiwi
- Using a Spoon: Cut off both ends of the kiwi. Insert a spoon between the flesh and the skin, then rotate it to separate the skin from the fruit. Slide the peeled kiwi out.
- Using a Knife: Slice off both ends and place the kiwi upright. Gently slice off the skin in thin strips, following the fruit’s curve.
- For Scooping: Cut the kiwi in half and scoop out the flesh with a spoon. This method is great for quick snacking.
Conclusion
Kiwi is not just a delicious snack but also a source of vitamins and minerals that help diversify your diet. From adding it to smoothies to eating it on its own, this refreshing fruit will be a delightful addition to your meals. Try it and see for yourself!