Stacked in the produce area of the grocery store, you may have noticed quirky-looking fuzzy fruits with thick greenish-brown skin, each the size of a lemon. When opened, they are bright green inside, although a sweeter yellow flesh variety also developed in the late 1990s. These native Chinese fruits, originally called “sunny peaches,” are not only nutritious, they also taste delicious. Kiwis, which have a slightly tart flavor similar to a mixture of banana, pineapple, and strawberry, are especially popular in summer, but are enjoyed year-round. Kiwi is eaten alone or in a variety of salads, fruit displays, and desserts. Considering the many nutritional benefits of kiwi and its palatable qualities, it is a fruit that should be on everyone’s menu.
How peaches turned into kiwis
Missionaries first brought Chinese “peach” seeds to New Zealand about 100 years ago, where the fruit was named kiwi, or kiwi, 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 acclimate to changes in temperature and take about 8 months to ripen. 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, containing roughly as much potassium as a banana and more vitamin C than an orange. They are also rich 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.
Small 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 kiwis have benefited many people with asthma and may reduce the risk of macular (eye) degeneration. An article in the medical journal Thorax reported a study that followed thousands of children and found that those who consumed citrus fruits and kiwis on a daily basis had an incidence of manifesting asthma symptoms and wheezing that was half the incidence of those who consumed the fruits. . less than once a week.
Regarding vision support, in the Archives of Ophthalmology, a study reported that because kiwis are great sources of antioxidant-rich vitamins A, C, and E, people who ate three servings of kiwi and citrus per day, kiwis have helped prevent vision loss by as much as 40% compared to those who ate a serving and a half of kiwi and citrus per week. Other studies have shown that daily kiwi consumption is beneficial for heart health by lowering triglycerides, reducing blood clots, and protecting the integrity of blood vessels.
Make kiwis a good habit
Kiwis are ready to be enjoyed in a wide variety of tasty ways. Some prefer to eat kiwis like an apple (the skin of the kiwi is completely edible and a valuable source of fiber and nutrients), but others prefer to peel the skin. Kiwis are 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 helps to store the kiwis in a self-sealed container. Kiwis are also great additions to yogurt and smoothies and complement oranges, pineapples, 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 a cook give up adding that delicious kiwi touch to a cold tart or fruit tart?
If you are not eating kiwis yet, meet this delicious and nutritious fruit. Its many health-promoting and symptom-fighting components make it an ideal dietary supplement as fruit alone or in many wonderful recipes for salads, fruit cocktails, soups, and desserts. By adding kiwis to your fruit options, you are also adding notable health benefits.