Kiwi – One Of The Tastiest And Healthiest Fruits

Kiwi is an exotic fruit, with especially refreshing taste and unique look. It is used in many desserts, it is decorative, with a long list of useful nutrients and many health benefits.

It originated from China, it is known in the world from 1960s as the Chinese gooseberry grape like fruit. Although most people associate this fruit with New Zealand, where kiwi is delivered in the early 1900s. Since then they started history of cultivation and today New Zealand is known as the leading producer of kiwi fruit in the world. The name derives from the brown bird that does not fly, called “Kiwi” which is characteristic of New Zealand, and the bird’s body shape is reminiscent of the shape of this fruit leather.

This widely known and unique fruit is not only very decorative, but also extremely rich in nutrients, which is the reason there are numerous studies on health and nutritional benefits of kiwi fruits. Sweet taste of kiwi resembles a combination of banana, strawberry and pineapple and is desired by almost all people. Causes juicy freshness in the oral cavity and offers a wide range of health benefits through its nutrients such as phyto-chemicals, minerals and vitamins that result in good health.

This fruit has a fibrous brown bark green meat, and white pulp in the center and small black seeds that give it a unique look. It contains very high amounts of vitamin C, more than any other fruit which makes it a very powerful antioxidant – great weapon to fight cancerous cell (or prevention of forming as such), helps reducing osteoarthritis, rheumatoid arthritis, diabetes, heart diseases, colon cancer and is especially healing in asthma. The kiwi is ripe and best to eat when you can gently press it, while immature berries have a solid central portion and rough taste. It can be eaten raw as fruit, or as an additional appetizer combined with fish or meat, salads, in puddings, pies or fillings for cakes. It is proven that people who intake sufficient daily dose of vitamin C are much less likely to develop coronary diseases, stroke and inflammations that result in cancer.

Kiwi is also an excellent source of dietary fibers which, no need to say by now, are very useful against elevated cholesterol levels; they remove toxins from the colon as well as for maintaining normal levels of blood sugar which is a primary prevention from diabetes. As for the minerals, kiwis are rich in potassium. We must emphasize that kiwis are very beneficial for the respiratory system, particularly in children. Regular (daily) consummation of kiwi result in wheezing, night time coughs, chronic cough, runny nose as well as shortness of breath. Even kiwi intake of 2-3 times a week shows tremendous results in prevention of respiratory problems.

For people who have genetic disposition for heart diseases kiwi is a mandatory fruit. It drastically reduces the risk for forming of blood clots and excessive values of triglycerides (fats) in your blood that inevitable lead to stroke and many cardiovascular conditions. The vitamin C and polyphenols within kiwis protect the blood vessels as well.

We have already talked about how carrots are very beneficial for your vision, however, we haven’t mentioned the kiwi’s influence on the matter. Regarding eye sight, kiwi is the “specialist”. 3-5 servings of this fruit per day can prevent vision loss in adults by 40% in comparison to those who eat less. People who consume fruits or vegetables rich in vitamin A, E, C (which are known as antioxidant vitamins) are less prone to developing age-related macular degeneration which is the main factor for vision loss in the second half of people’s lives.


Because of its nutritional value and health benefits, kiwi is ideal for weight loss and general good health. Nutrition facts about kiwi that confirm to their great benefit are:

They are rich in:

  • Vitamin C
  • Fiber
  • Potassium
  • Magnesium

Kiwi have low:

  • Saturated fats
  • Sodium
  • Cholesterol


In serving of 177 grams kiwi has:

  • Calories – 108
  • Vitamin C – 133 mg
  • Carbohydrates – 26 g
  • Dietary fiber – 5 g
  • Protein – 2g
  • Sodium – 5 mg
  • Sugar – 16 mg
  • Calcium – 6%
  • Vitamin E – 3%
  • Iron – 3%

Therefore, we can only say, eat kiwi as much as you like – there’s no harm in it.

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