Superfood 101: Kiwis!

While perusing the fruit and vegetable department of my local grocery store several years ago, I came upon an interesting looking fruit. I had never had it in my life at that point and was looking for something new to add to my diet that was healthy.

I had read about the kiwifruit and knew that it “packed a punch” of vitamin C. There was one sliced open, and I was intrigued by its beauty as well. What an interesting looking fruit it truly is. Of course, it went into my grocery cart along with the rest of my items. I had to try it.

Did you know that the kiwi has approximately 230 percent of the recommended daily allowance of vitamin C in one serving alone? Amazing. You would need to consume several servings of a variety of fruits and vegetables just to equal that figure. Yet, with just one serving of the kiwi your needs are fulfilled. I call that a win-win grocery item for excellent health.

The kiwifruit, also known as the Chinese gooseberry, is a vine-grown fruit with more than 400 varieties known. Kiwis contain several nutrients, which include calcium, magnesium, iron, chromium, potassium, zinc, copper, vitamin E, folic acid, phytonutrients, fiber, and a very powerful dose of vitamin C. These nutrients help to:

  • Reduce the risk of osteoporosis
  • Increase the level of energy in the body
  • Remove carbon dioxide from the body and maintain body temperature
  • Aid in regulating blood sugar levels and metabolism
  • Relieve stress and anxiety
  • Aid in the prevention of heart disease and kidney disorders
  • Aid in keeping the skin, hair, teeth, and nails strong and healthy
  • Form red blood cells
  • Enhance the immune system
  • Provide positive benefits involving the common cold

               ….and so much more!

When selecting a kiwi, I always try to choose one with a somewhat firm feel to it. Don’t worry about selecting a kiwi that has not fully ripened, as they will maintain their taste and potency for up to two weeks when refrigerated. It is always best to store them on their own in a separate area of the refrigerator once they do ripen though.

If you need your kiwi in a hurry you can speed up the ripening process by putting it in a paper or plastic bag alongside a banana. This little trick releases the trapped gas that the fruit contains.

You should not have too much trouble convincing your family that this fruit should be on your table because it is just so delicious. There are numerous kiwi recipes that are so healthy and flavorful that you will want to try them. These recipes not only include popular drinks and smoothies, but they also include dishes such as wraps, rolls, salsas, rice dishes, muffins, tarts, ice pops, and even pizza!