Kiwifruit: Important Things To Know

Origin

The kiwifruit is also known by the name of Chinese gooseberry. The kiwifruit is native to China. Kiwifruits are usually picked by hand and its vines require vigorous pruning. Kiwifruits that are harvested firm will ripen when stored adequately over a period of time. Kiwi has become quite popular lately, apart from being eaten raw, it is widely utilised to make juices, smoothies and cakes.

Health Benefits

Packed with more vitamin C than an equivalent amount of orange, the bright green flesh of the kiwifruit speckled with tiny black seeds adds a dramatic tropical flair to any fruit salad.

1. Skin care: Kiwifruit helps to maintain healthy and smooth skin attributing to its significant contribution in the process of collagen synthesis. It contains a generous amount of vitamin C, may be more than oranges which help to keep the skin firm and expedite healing of cuts and abrasions. Vitamin E present in kiwi assists in reducing the fine lines and appearance of wrinkles. Vitamin E also helps in reducing the harmful effects of ultra-violet radiation on the skin. Antioxidants present in the fruit work as a perfect anti-aging agent, prevent the skin from early degeneration and keep it rejuvenated.
2. Blood Sugar Regulation: The fibre in kiwis helps move food through the digestive system at an even pace and regulates blood sugar absorption. An excess of sugar uptake all at once can produce an unwanted sugar spike. A lack of simple sugar uptake may produce a rapid blood sugar drop. Either extreme can upset blood sugar balance. The fibre in kiwis helps avoid both extremes.
3. Constipation Prevention: Numerous studies have reported that the kiwi may have a mild laxative effect and could be used as a dietary supplement especially for elderly individuals experiencing constipation. Regular consumption of kiwifruit was shown to promote bulkier, softer and more frequent stool production.
4. Preventing Asthma, Wheezing and Coughing: Studies of 18,000 children have shown that children consuming more kiwi aided in their respiratory tracts and helped prevent asthma, wheezing and coughing.
5. Weight Loss: Low Glycemic Index-Kiwi has a low glycemic index of 52 which is safe for diabetics, is low in carbohydrates and aids in weight loss.

Nutritional value

Water – g 83.07
Energy – kcal 61
Protein – g 1.14
Total lipid (fat) – g 0.52
Carbohydrate, by difference – g 14.66
Fibre, total dietary – g 3
Sugars, total – g 8.99

Minerals

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

Vitamins

Vitamin C, total ascorbic acid – mg 92.7
Thiamin – mg 0.027
Riboflavin – mg 0.025
Niacin – mg 0.341
Vitamin B-6 – mg 0.063
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 D – IU 0
Vitamin K (phylloquinone) – µg 40.3

Lipids

Fatty acids, total saturated – g 0.029
Fatty acids, total monounsaturated – g 0.047
Fatty acids, total polyunsaturated – g 0.287
Fatty acids, total trans – g 0
Cholesterol – mg 0

Amino Acids

Other

Caffeine – mg 0

Footnote

“Green Kiwifruit”

Gold Kiwifruit

Water – g 82.44
Energy – kcal 63
Protein – g 1.02
Total lipid (fat) – g 0.28
Carbohydrate, by difference – g 15.79
Fibre, total dietary – g 1.4
Sugars, total – g 12.3

Minerals

Calcium, Ca – mg 17
Iron, Fe – mg 0.21
Magnesium, Mg – mg 12
Phosphorus, P – mg 25
Potassium, K – mg 315
Sodium, Na – mg 3
Zinc, Zn – mg 0.08

Vitamins

Vitamin C, total ascorbic acid – mg 161.3
Thiamin – mg 0
Riboflavin – mg 0.074
Niacin – mg 0.231
Vitamin B-6 – mg 0.079
Folate, DFE – µg 31
Vitamin B-12 – µg 0.08
Vitamin A, RAE – µg 1
Vitamin A, IU – IU 23
Vitamin E (alpha-tocopherol) – mg 1.4
Vitamin D (D2 + D3) – µg 0
Vitamin D – IU 0
Vitamin K (phylloquinone) – µg 6.1

Lipids

Fatty acids, total saturated – g 0.065
Fatty acids, total monounsaturated – g 0.023
Fatty acids, total polyunsaturated – g 0.111
Cholesterol – mg 0

Amino Acids

Other

Caffeine mg 0

Footnote

“Zespri Sungold”

Source: Health Diaries, IngredientSinc, USDA