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Kiwi, also known as kiwifruit or Chinese gooseberry, is the epitome of ‘good things come in little packages.' Kiwi has grown in popularity in recent years as a result of its distinct flavour and texture, as well as its gastronomic diversity. It's juicy, sweet (with a dash of tanginess), and includes edible teardrop seeds for added crunch. Kiwi is typically eaten raw, but it may also be added to a variety of salads, shakes, and smoothie recipes to provide an extra layer of flavour. The nutritious profile of kiwifruit adds to its popularity. This small-sized pleasure is packed with vitamins and minerals that provide a variety of health benefits, from weight loss to improved digestion.
The kiwi fruit is not often thought of as a ‘superfood’, yet it is a fruit that is high in essential vitamins and minerals and can improve your health. The green pulp on the inside of these brownish fuzzy fruits gives them a distinct flavour and tropical zing. Vitamin C, E, K, folate and potassium are all abundant in it. They're also packed with antioxidants and a good source of fibre. Although the kiwi's small black seeds and fuzzy brown skin are edible, many people prefer to peel the fruit before eating it.
Ways to add kiwi to your diet
Smoothies
Blend kiwis, bananas and all of your favourite fruits with ice, low-fat yoghurt and skim milk in a blender. Toss in a twist by adding a few tiny spinach leaves for a splash of colour.
Garnishing
A kiwi should be peeled and sliced. For an exquisite presentation, grill slices on both sides and place them on top of prepared chicken breasts. You may also top lean beef, pig, or lamb chops with a kiwi, mango and mint mixture after cooking them as desired (try seasoning with cumin, nutmeg, ginger and cinnamon).
Salsa
In a tropical salsa, combine kiwi, mango, peppers, honey, lime juice and cilantro. Scoop and eat with baked tortilla chips.
Jam
Blend kiwis, lemon juice, pineapple juice, apples and a little sugar to make a delightful and healthy jam. Use it as a spread or fill in the dishes you like.
Kiwi cobbler
Combine kiwi, brown sugar, lemon, flour, whole-grain muffin mix and nutmeg to make a delicious cobbler. If desired, serve warm with low-fat ice cream or frozen yoghurt.
Parfait
In a glass, combine low-fat yoghurt, diced or sliced kiwi and low-fat granola. For an extra sweet treat, top with a coating of honey and nuts.
Benefits of kiwi fruit
Good for your skin and hair
Vitamin C, a key antioxidant that can naturally boost collagen formation, is abundant in kiwi fruit. Kiwis are abundant in Vitamin C, which can help keep your skin firm and youthful-looking, as well as encourage strong hair strands.
Aids digestion
Kiwis are high in fibre, which is necessary for preventing constipation and maintaining bodily regularity. Green kiwifruit, in particular, includes actinidin, a natural digestive enzyme that can break down protein and improve stomach and intestinal function.
Helps to prevent chronic diseases
The high Vitamin C in kiwi fruit acts as an antioxidant, assisting in the battle against free radicals in the body, which not only promotes healthy ageing but also helps to prevent or delay the onset of chronic diseases such as cancer and heart disease.
Boosts immunity
Most people think of oranges as having a lot of Vitamin C. However, a serving of kiwi fruit (two small kiwis) has even more Vitamin C than a medium orange. Because the body cannot produce Vitamin C, getting enough of it through diet is critical for protecting the body from harmful germs.
Helps to lose body weight
This low-calorie, high-nutrient snack is high in satisfying fibre to help you stay full. Kiwis are also over 90% water, which can assist the body stay hydrated.
