For this fruit, quite a lot! The kiwi, originally called the Chinese gooseberry and later the “sunny peach”, was renamed the kiwi by New Zealand natives after their national bird. There are over 400 varieties of this fuzzy fruit, which grows off of vines on a trellis, much like grapes are cultivated.
Researchers exploring the potential positive features of the kiwifruit have conducted several studies involving children and adults. A study in Italy indicated that children had less trouble with wheezing, shortness of breath, and coughing in the night when they consumed 5-7 servings of kiwi or citrus fruit a week. Asthma sufferers were found to derive the most benefit from the kiwi, even when eaten as few as 1-2 times a week. Adults can also benefit from eating the jewel-toned fruit! Another study demonstrated that eating 2-3 kiwi fruits a day can reduce the potential for blood clots and decrease triglycerides. Yet another study cited the kiwi’s ability to protect and repair the body from DNA damage, which could protect against cancer. Find out how other fresh foods prevent cancer, too!
From disease prevention to an abundance of vitamins and minerals, the kiwi provides a wide array of nutrition benefits. According to a study at Rutgers University, the kiwi is the most nutrient dense fruit, ounce for ounce. Below is a list of the different ways that the naturally fat-free kiwi can help our health:
Look for a fruit that is plump and fragrant with no visible bruising or wrinkles and a slightly firm feel
Kiwis ripen quickly when placed in either a paper or plastic bag with a banana. However, once they are ripened, store them away from other fruit or they will decompose more quickly!
Ripe kiwi fruit can last in the refrigerator for 1-2 weeks.
You can, but wash carefully to remove unwanted pesticides! Rub it a bit to minimize the fuzz. The skin actually provides more fiber to your sweet snack. If you’re not fond of the fuzzy exterior, simply “sloop” it out by slicing the kiwi in half horizontally and spooning out each end to enjoy.
A serving of kiwifruit is a ½ cup, or 1 medium-sized kiwi.
Kiwifruit can be enjoyed in smoothies, sprinkled into your morning yogurt, mixed into fruit salad, or eaten plain. For a few more creative ideas to incorporate kiwis into your daily meals, check out the ideas below:
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