Kiwifruit is nutritional powerhouse, native to China and brought over to New Zealand by missionaries in the early 1900's. Kiwifruit is a great source of vitamin C – 2 kiwi's provide roughly 166% of the recommended dietary allowance of this important vitamin. Kiwifruit also is a significant fiber source and is a good source for potassium, folate, and magnesium. Kiwi is also a source of the carotenoid lutein, which has been linked to a reduced risk in developing cataracts and macular generation.
Kiwifruit contains phytochemicals known as polyphenols, which may have a protective role against certain cancers. Kiwi also contains chlorogenic acid, which is an antioxidant that may suppress tumor growth.
The most popular species of kiwifruit is the Hayward species. This is the familiar fuzzy brown fruit with green flesh and little black seeds. Gold kiwifruit have also become popular; their skin is a bit more bronze and pointed at one end. The flesh is yellowish and is not quite as tart as the green, Hayward variety. Although the fuzzy stuff is edible, the best part is the inside flesh. The best way to peel kiwi is with a sharp paring knife.
Kiwi is a creative way to add sweetness to salsa and salads. It makes a nice addition to smoothies and of course, fruit salads. Choose kiwi's that are nice and plump and not wrinkled. The outside should yield gently to pressure but should not be too mushy.
...back to fit foods article list
