Kiwi: How To Eat Kiwi Fruit, Benefits of Kiwi, Everything You Need To Know

By: Admin In: Health & Beauty Last Updated: 2019-04-15

Kiwi: How To Eat Kiwi Fruit, Benefits of Kiwi, Everything You Need To Know

An exotic fruit in India a few years back, Kiwi fruit is now becoming a popular fruit loved by everyone. This little green fuzzy-textured fruit, packs in itself not just great taste but also a number of nutrients. While its sweet-tart taste with pops of tiny seeds makes people drool, its high nutrient density benefits the body. The fruit is a native to northern China and was first brought into New Zealand in the early twentieth century. Earlier known as Chinese gooseberry, the people of New Zealand changed its name to kiwi to save the payment of heavy duties on berries in the country.

What Is Kiwi Fruit?

Many people, who have not had the taste of this fruit ask, ‘what is kiwi fruit?’ Kiwi fruit is a Chinese gooseberry that is oval in shape and the size of a normal hen’s egg. It has a green fuzzy outer texture that resembles the national bird of New Zealand, kiwi, hence the name. The fruit has a fibrous dull green skin that is edible and inside is a fresh golden green flesh dotted all over with tiny black edible seeds. The sweet tart flavor of the fruit is very different from any other savory fruits and the seeds present inside it, make its taste even more unique. It belongs to the genus Actinidia and is one of the most commonly cultivated fruits of the kiwi fruit group.

If we talk more about kiwi fruit, its earliest cultivation was noticed in eastern and north-central China but soon it spread to New Zealand at the turn of the 20th century. This fruit contains a number of nutrients like vitamin E, vitamin K, vitamin C, potassium, and folate. In addition to that, the high fiber content in its outer skin makes it an even better fruit. This tangy sweet green colored fruit is eaten raw by many people, blended into juices and smoothies by many, and many people like to bake it into pies and tarts. It was considered an exotic fruit in India a few years back but now many kiwi fruit suppliers have started bringing this fruit in the country. Like various apple suppliers offering it at an affordable price, kiwi fruit price in India has also gone a bit lighter on the pockets. One can even buy kiwi fruit online through different suppliers and producers.

Types of Kiwi Fruit Available in Market

There are several types of kiwi fruits available in the market today. One can even buy kiwi fruit online depending on the variety they want. But before that, let’s know more about the types of kiwi fruits:

Gold Kiwis

One of the commonly found types of kiwis is the gold kiwis with a pointed cap at one of the ends. This kiwi is called gold kiwi as it has a bronze color skin and even the flesh inside is in a mustard color. While the texture of an almost unripe gold kiwi is natural but once it has completely ripened, it attains the texture of custard.

Hardy Kiwis

This type of kiwi fruit is comparatively smaller in size and has a smooth skin. One can find them in the market by the name of grape kiwis as well and they can easily withstand cold temperatures.

Hayward Kiwis

Hayward is the most common variety of kiwi fruit available in the market today. This kiwi is the usual kiwi we see in the market that has fresh green flesh covered under a brown fuzzy skin. It has a sweet tangy flavor and edible black seeds inside. This kiwi is also known as the Zesperi Sungold kiwi in many countries. One can easily find them in nearby markets or buy this kiwi fruit online.

Kolomikta Kiwis

Also known as Arctic kiwi, this kiwi fruit can also very easily stay in colder climates. While they are slightly smaller in size than the usual Hayward kiwis, the Vitamin C content in this Kolomikta kiwi is almost 10 times higher than usual ones.

Some Unknown Kiwi Fruit Facts

All of us are aware of apple facts and many interesting facts about other fruits. But when talking about kiwi, how can we miss out on the countless kiwi fruit facts that make this fruit all the more interesting? Well, listed below is a list of kiwi fruit facts.

  • This fruit is botanically a berry. In fact, it was earlier known as Chinese gooseberry

  • The main pollinators of kiwi fruits are bees

  • The leaves of a kiwi fruit tree are dark green in color and shaped like a heart

  • Every year, more than a million ton of kiwis are produced

  • Major producers of kiwi fruit are New Zealand, Chile, and Italy

  • Compared to oranges, which are considered the richest in Vitamin C, kiwi fruits have almost 10 times more Vitamin C

  • This fruit has a number of health benefits and is even termed as ‘nutritional-all-star’

  • There are many kiwi fruit uses as it can be consumed as fresh juices, raw fruit salad, and even in baking cakes, making ice creams, etc.

Kiwi Fruit Nutrition Value

Kiwi fruit is packed with a number of nutrients like Vitamin C, vitamin E, vitamin K, potassium, folate, and fibers. The high nutritional value of this fruit has even fetched it the crown of a ‘nutritional-all-star’ by one of the top universities.

Water [g]83.07
Energy [kcal]61
Protein [g]1.14
Total lipid (fat) [g]0.52
Carbohydrate, by difference [g]14.66
Fiber, total dietary [g]3
Sugars, total [g]8.99
Calcium, Ca [mg]34
Iron, Fe [mg]0.31
Magnesium, Mg [mg]17
Phosphorus, P [mg]34
Potassium, K [mg]312
Sodium, Na [mg]3
Zinc, Zn [mg]0.14
Vitamin C, total ascorbic acid [mg]92.7
Thiamin [mg]0.03
Riboflavin [mg]0.03
Niacin [mg]0.34
Vitamin B-6 [mg]0.06
Folate, DFE [µg]25
Vitamin B-12 [µg]0
Vitamin A, RAE [µg]4
Vitamin A, IU [IU]87
Vitamin E (alpha-tocopherol) [mg]1.46
Vitamin D (D2 + D3) [µg]0
Vitamin K (phylloquinone) [µg]40.3
Fatty acids, total saturated [g]0.03
Fatty acids, total monounsaturated [g]0.05
Fatty acids, total polyunsaturated [g]0.29
Fatty acids, total trans [g]0
Cholesterol [mg]0
Caffeine [mg]0

How To Consume Kiwi Fruit?

While the kiwi fruit uses have been discussed a number of times due to its high nutritional content, there are many people who have many questions about its consumption. Given below is a list of some similar questions that answer all questions about kiwi fruit uses and how it should be consumed.

  1. When should I eat kiwi fruit?

    Going by the kiwi fruit health benefits, kiwi fruit is one of the healthiest and most nutrient-rich fruits in the fruit kingdom. Although many people recommend eating kiwi fruit in breakfast and an hour before going to sleep, there is no such timing to eat this fruit or to avoid it. It can be carried along anywhere and eaten as and when the taste buds crave for it.

  2. Is it okay to eat kiwi at night?

    According to the latest studies, it is believed that eating 2 kiwi fruits around an hour before going to bed can help in getting a good night’s sleep. Thus, eating kiwi fruit at night is very beneficial if you are experiencing any type of deprivation as it is proven to improve the quality & quantity of sleep when consumed at night.

  3. Can kiwi be consumed on an empty stomach?

    An empty stomach is the best to consume kiwi and extract all its nutritious benefits. Having it in the morning gives your body a dose of energy and keeps you energized for the entire day. Not only does it has a number of minerals, vitamins, and other types of nutrition to provide energy but also acts as a detoxification agent for cleansing the toxins out.

  4. How many kiwi fruits can I eat in a single day?

    Many people ask about the number of kiwi fruits they can consume in a single day. Different body requirements make for a different number of kiwi fruits to be consumed every day.

    • 2 kiwis are enough for fulfilling the body’s Vitamin-C requirement

    • 2-3 kiwi fruits are good for a better cardiovascular health

  5. How to eat kiwi fruit?

    One of the frequently asked questions about this fruit is ‘how to eat kiwi fruit?’ Eating kiwi fruit every day is a great diet plan but many people are confused about the ways to include this fruit in their diet.

    • One can serve kiwi fruit raw by peeling off its skin and using it in a fruit salad to enjoy its refreshing taste

    • Kiwi fruit juice can also be extracted and served chilled to beat the heat and get all its nutrients

    • Those who love smoothies can chop up some kiwis and throw them in the blending jar with yogurt and other fruits, to make an energizing drink

    • Kiwi fruit can also be added into fruit pies and baked to add taste and nutritional value to the baked dish

  6. Can I eat the skin of kiwi fruit?

    Many people question if the skin of a kiwi fruit can be eaten or not as it has a fuzzy texture. Well, according to scientific findings, the skin of kiwi fruit has a number of nutrients like fiber for a better gut, folate for cell growth, and vitamin E for cell health. Additionally, a majority of the anti-oxidants of kiwi fruit are present in its skin only. Thus, eating the skin of kiwi fruit is very beneficial for your health.

  7. Is kiwi fruit good for increase platelet count?

    Kiwi fruit is rich in Vitamin C which tends to modulate platelet activity. If your platelet count has reduced due to some medical condition or medications, eating one or two kiwi fruits daily can help in increasing the body’s platelet count.

  8. Is Kiwi good for dengue fever?

    A person suffering from dengue fever experiences a sudden drop in platelet count. By eating kiwi fruit, one can instantaneously increase the nature platelet count in the body. In addition to that, kiwis are also a rich source of other nutrients like vitamin C, vitamin K, vitamin E, folate and potassium which help in boosting the body’s immune system to fight the fever. Kiwi fruit for dengue is even recommended by many doctors.

Benefits of Kiwi Fruit

Benefits of Kiwi

Everyone, including many doctors and physicians, has been talking about kiwi fruit benefits and its advantageous effect on the human health. Given below are some of the proven kiwi fruit health benefits.

( Also Read: Top 7 Winter Fruits To Stay Healthy This Winter Season )

  1. Kiwi fruit benefits for skin

    Kiwi fruit is a rich source of vitamin C that contains collagens. For a healthy-looking and flawless skin, collagens are very important. Single kiwi fruit can give around 63 mg of Vitamin C, which is equivalent to 73% of the human body’s daily requirement. Having a single fruit each day can keep your skin looking younger, smoother, and firmer. Apart from that, another kiwi fruit benefits for skin is that it is rich in antioxidants that helps in repairing the skin and further protecting it from any type of damage done by pollution, sun, and smoke. Another berry like kiwi that is wonderful for the skin is strawberry. You can read how strawberries are also great for skin and have many other health benefits.

  2. Kiwi fruit benefits during pregnancy

    Often termed as a powerhouse of nutrients, kiwi fruit acts as a great food option for women during their pregnancy. This fruit is rich in folate and having kiwi fruit in pregnancy can stimulate cell production and healthy development of all the vital organs of the baby. The vitamin C in the body also helps in properly developing the baby. Another benefit of having kiwi fruit in pregnancy is that it curbs the sugar cravings of pregnant women while not increasing the glycemic index. Not just that, eating kiwi fruit during pregnancy can help pregnant women in fighting hormonal imbalances and mood swings.

  3. Kiwi fruit benefits for blood

    There are a number of kiwi fruit advantages to the human body and one of the most talked-about benefits is its benefits for blood. Not only is kiwi fruit helpful in managing the body’s blood pressure but it is also miraculous in reducing blood clotting. According to a study done by the University of Oslo, having around 2-3 kiwi fruits every day can help in reducing the risk of getting blood clots in the system. Moreover, kiwi fruits tend to relax the blood vessels and minimize your chances of getting a heart attack or stroke attack.

  4. Kiwi fruit benefits in diabetes

    Having a low glycemic index, kiwi fruit slows down the uptake of sugar while digesting food in the body. The high water-holding capacity of fruits due to the fibers present in it also ensures that glucose is not very rapidly released in the bloodstream; thus, helping in controlling blood sugar levels in diabetic patients

  5. Kiwi fruit benefits for weight loss

    Those trying to lose weight should also include kiwi fruit in their everyday diet plan. There are many kiwi fruit benefits for weight loss. Those craving for sweets during their dieting can always turn to kiwi as it has very less calorie content. The fiber in kiwi fruit also helps in attaining a healthier body mass index (BMI).

  6. Kiwi fruit benefits for hair

    Those who are stressed out because of continuous hair fall, loss in hair texture or volume, kiwi fruit works as a magical fruit. The vitamin E present in kiwi accelerates hair growth. It is also rich in vitamins and minerals that improve the immune system and decrease your chances of getting hair-related problems. Using kiwi fruit juice to cleanse your hair can be a great way to make your hair shinier. If hair growth and thickness are your main concerns, you can also read this article explaining about other fruits and their benefits in hair health.

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