Last Updated on September 21, 2023 by Create Better Health
To get your daily amount of vitamin C, what fruit do you reach for? You might consider trying a kiwifruit! A kiwi has more vitamin C than an equivalent amount of an orange!
It’s bright green flesh speckled with tiny black seeds has a unique, sweet, tropical flavor reminiscent of a mixture of strawberries and bananas.
In this post, we’ll dive into everything you want to know about kiwi fruit, plus share some of our favorite ways to enjoy them!
Jump to where you want:
- Fun Facts About Kiwi Fruits
- Dry Kiwi Fruit Benefits
- When is Kiwi Fruit in Season?
- How to Pick a Good Kiwi
- Honey Lime Rainbow Fruit Salad Recipe
Fun Facts About Kiwi Fruits
Kiwi fruits are not only delicious but also quite interesting. Here are some fun facts about kiwi fruits:
- Not From New Zealand: Despite the common association with New Zealand (and even being named after New Zealand’s national bird, the Kiwi), kiwi fruits are originally from China. They were known as Chinese gooseberries before being renamed for marketing purposes.
2. High in Vitamin C: Kiwi fruits are packed with vitamin C. In fact, they contain more vitamin C per serving than oranges. This makes them an excellent choice for boosting your immune system.
3. Fiber-Rich: Kiwi fruits are a good source of dietary fiber, which can aid digestion and help maintain a healthy digestive system.
4. Tiny Black Seeds: The small black seeds found in kiwi fruits are edible, and they are a good source of omega-3 fatty acids. Some people choose to eat the whole fruit, skin and all, for added nutrients.
5. Low in Calories: Kiwi fruits are relatively low in calories. A medium-sized kiwi contains approximately 60-70 calories, making them a guilt-free snack option.
6. Potassium-Packed: They are also a good source of potassium, an essential mineral that helps regulate blood pressure and maintain proper muscle and nerve function.
7. Rich in Antioxidants: Kiwi fruits are rich in antioxidants, which can help protect your cells from oxidative damage caused by free radicals. This can potentially lower the risk of chronic diseases.
8. Natural Meat Tenderizer: Kiwi contains an enzyme called actinidin, which is a natural meat tenderizer. It’s often used in marinades to help tenderize tough cuts of meat.
9. Variety of Colors: While the most common type of kiwi is green, there are also golden or yellow-fleshed kiwis, which are slightly sweeter than the green ones.
10. Allergenic Potential: Some people may be allergic to kiwi fruits, and the symptoms can range from mild irritation to severe allergic reactions. If you’re trying kiwi for the first time, be cautious.
11. Good for Skin: The high vitamin C content in kiwi is beneficial for skin health. Vitamin C promotes collagen production, which can help maintain healthy and youthful-looking skin.
12. Storage Tip: Kiwi fruits continue to ripen after they are picked. To slow down the ripening process, store them in the refrigerator. If you want them to ripen faster, leave them at room temperature.
13. Sustainable Packaging: Kiwi fruits have a natural protective layer on their skin called fuzz, which helps protect them from pests and diseases. This means they require less pesticide use in cultivation.
14. Unique Flavor: Kiwi fruits have a distinctive sweet-tart flavor that combines elements of strawberries, melons, and citrus fruits, making them a unique and refreshing addition to fruit salads and desserts.
Dry Kiwi Fruit Benefits
Dried kiwi fruit offers several benefits, making it a nutritious and convenient snack choice. Here are some of the advantages:
- Nutrient-Rich: Dried kiwi retains many of the nutrients found in fresh kiwi, including vitamin C, vitamin K, vitamin E, and dietary fiber. These nutrients support overall health and well-being.
- Digestive Health: The fiber content in dried kiwi promotes healthy digestion by aiding in regular bowel movements and preventing constipation.
- Immune System Support: Dried kiwi is a good source of vitamin C, known for its immune-boosting properties. It helps your body fight off infections and illnesses.
- Antioxidant Power: Kiwi, whether fresh or dried, contains antioxidants that combat free radicals, potentially reducing the risk of chronic diseases and supporting skin health.
- Weight Management: Dried kiwi is relatively low in calories and fat while being filling due to its fiber content. This makes it a satisfying and guilt-free snack for those watching their weight.
- Energy Boost: The natural sugars in dried kiwi provide a quick energy boost, making it a great choice for an afternoon pick-me-up.
- Potassium Content: Kiwi, when dried, retains its potassium content. Potassium is essential for maintaining healthy blood pressure and muscle function.
- Convenience: Dried kiwi is a convenient on-the-go snack that doesn’t require refrigeration, making it ideal for packing in lunches or carrying in your bag.
- Versatility: You can incorporate dried kiwi into various dishes, from trail mix and yogurt to baked goods and salads, adding a sweet and tangy flavor.
- Long Shelf Life: Dried kiwi has a longer shelf life compared to fresh kiwi, making it a practical choice for stocking up on nutritious snacks.
However, it’s essential to consume dried kiwi in moderation, as it can be calorie-dense due to its natural sugar content. Be mindful of the added sugars that some commercial dried kiwi products may contain. Always check the ingredient list when purchasing dried fruits to ensure you’re making a healthy choice.
When is Kiwi Fruit in Season?
Kiwi fruit, also known as kiwifruit or kiwi, is in season at different times of the year depending on the hemisphere in which it is grown. Here’s a general guide to when kiwi fruit is in season:
- Northern Hemisphere (Late Fall to Early Spring):
- Harvest Begins: Kiwi fruit in the Northern Hemisphere typically begins to ripen and is harvested from late October to early November.
- Peak Season: The peak season for Northern Hemisphere kiwi fruit is during the winter months, from November through February. During this time, you can find the freshest and most abundant supply of kiwi fruit in local markets.
- Southern Hemisphere (Late Spring to Early Fall):
- Harvest Begins: Kiwi fruit in the Southern Hemisphere starts to ripen and is harvested from late March to early April.
- Peak Season: The peak season for Southern Hemisphere kiwi fruit is during the summer and early fall months, from April through September. This is when Southern Hemisphere countries like New Zealand, Australia, and Chile export kiwi fruit to the Northern Hemisphere to meet demand.
How to Pick a Good Kiwi
Kiwifruit is available at most grocery stores year-round. When selecting kiwis, apply gentle pressure while holding them between your thumb and forefinger.
Those with the sweetest flavor will yield gently to the pressure.
If they are too firm, they aren’t quite ripe and haven’t reached their peak of sweetness. You’ll want to avoid those that are very soft, shriveled, or have bruised or damp spots.
If you end up with an under-ripe kiwi you can leave it to ripen for about a week on your kitchen counter, away from direct sunlight or heat.
You can also place it in a brown paper sack with another more ripe piece of fruit to speed up the ripening process.
Once your kiwifruit is ripe, you can store them either at room temperature or in the refrigerator.
Click here to check out Top Ten Ways to Enjoy Kiwifruit.
Honey Lime Rainbow Fruit Salad Recipe
Next time you are in need of a sweet treat try this Honey Lime Rainbow Fruit Salad. It is such a delicious and fun way to put your kiwis to use!