Piled up in the produce area of ​​the grocery store, you may have noticed quirky-looking, hairy fruits with thick greenish-brown skin, each about the size of a lemon. When opened, their interior is bright green, although a sweeter, yellow-fleshed variety was also developed in the late 1990s. These native Chinese fruits, originally called “sunny peaches,” are not only nutritious, but also taste delicious. Kiwis, which have a slightly tart flavor similar to a mix of banana, pineapple and strawberry, are especially popular in the summer but are enjoyed year-round. Kiwifruit is eaten on its own or in a variety of salads, fruit displays, and desserts. Considering the many nutritional benefits and palatable qualities of kiwifruit, it is a fruit that should be on everyone’s menu.

How peaches became kiwis

Missionaries first brought Chinese “peach” seeds to New Zealand about 100 years ago, where the fruit was called kiwi, or kiwi fruit, after New Zealand’s native kiwi bird. Since then, the kiwi has been cultivated in several other countries, including the United States (California). Italy is the number one producer in the world, followed by New Zealand and Chile. The United States currently ranks eighth.

Due to their delicate nature, kiwis take time to acclimatize to changes in temperature and take about 8 months to mature. The kiwi plant produces white or cream colored flowers, and the fruit grows between 2 and 2.5 inches long. Kiwis are rich in vitamin C and potassium, they contain as much potassium as a banana and more vitamin C than an orange. They are also high in vitamins A and E, as well as other powerful antioxidants. The edible black seeds within the soft-fleshed fruit are rich in alpha-linolenic acid, an essential member of the omega-3 family of fatty acids. Fatty acids are excellent supporters of brain function and cardiovascular health.

Little Fruit, Big Health Rewards

Because kiwis are high in fiber, they have been shown to be beneficial for people with colon cancer and other digestive problems. Several studies have shown that the phytonutrients in kiwi have benefited many people with asthma and may reduce the risk of macular (eye) degeneration. An article in the medical journal Thorax reported on a study that followed thousands of children and found that those who ate citrus fruits and kiwis daily had an incidence of asthma symptoms and wheezing that was half the incidence of those who ate the fruits . less than once a week.

Regarding vision support, in the Archives of Ophthalmology, a study reported that because kiwifruit is a great source of antioxidant-rich vitamins A, C, and E, of those who ate three servings of kiwifruit and citrus fruits per day, kiwis have helped prevent vision loss by up to 40% compared to those who ate one and a half servings of kiwi and citrus fruits per week. Other studies have shown that daily kiwi consumption is beneficial for heart health by lowering triglycerides, reducing blood clot formation, and protecting the integrity of blood vessels.

Make kiwis a good habit

Kiwifruit are ready to be enjoyed in a wide variety of tasty ways. Some prefer to eat kiwi like an apple (kiwi skin is completely edible and a valuable source of fiber and nutrients), but others prefer to remove the skin. Kiwis make an appetizing addition to fruit and vegetable salads, but keep in mind that they tend to go soft quickly, so be sure to add them as the last ingredient. Once cut, it is useful to store the kiwi alone in a sealed container. Kiwis are also great toppings for yogurt and smoothies, and they complement oranges, pineapple, bananas, melons, and strawberries very well. There are even recipes available for kiwi mix chutney and a variety of cold soups. And of course, how can any cook give up adding that delicious touch of kiwi to a cold fruit cake or tart?

If you’re not eating kiwis yet, get to know this delicious and nutritious fruit. Its many health-promoting and symptom-fighting components make it an ideal addition to the diet as a fruit on its own or in many wonderful recipes for salads, fruit cocktails, soups, and desserts. By adding kiwi to your fruit choices, you’re also adding remarkable health benefits.