The Quintessential Diet Kiwi
The folklore. Drab, rough and rather homely looking, kiwifruit is proof that true beauty is on the inside. Kiwi’s vibrant green flesh with a dash of tropical flair has been coveted since it was discovered in its native China. Soon known as the Chinese gooseberry, New Zealand growers exported it around the world. A California produce dealer dubbed it kiwifruit in the 1960s because it resembled New Zealand’s nation-al bird, the fuzzy brown kiwi! Today, California grows 98 percent of the U.S. supply of this beautiful and nutritious fruit.
Notable Nutrients
Kiwi fruit, raw (1 cup, 177 g)
Calories: 108
Dietary fiber: 5 g (21% DV)
Vitamin C: 164 mg (273% DV)
Vitamin E: 2.6 mg (13% DV)
Vitamin K: 71 mcg (89% DV)
Folate: 44 mcg (11% DV)
Potassium: 552 mg (16% DV)
Copper: 0.2 mg (12% DV)
(Note: g=grams, mg=milligrams, mcg=micrograms, DV=Daily Value)
The facts. There are more than 40 varieties of kiwi, including the golden kiwifruit, but the most common is the Hayward (Actinidia deliciosa). These brown, fuzzy-skinned ovals hide an emerald flesh accented with artistic rings of tiny black edible seeds. Similar in texture to strawberries, kiwis have their own unique, almost tropical, sweet flavor. Kiwis are small in stature, but big on nutrition. A one-cup serving has more than two-and-a-half times the recommended daily allowance of antioxidant vitamin C—more than the same amount of orange, and more potassium (16% Daily Value) than a medium banana.
The findings. Researchers reported that kiwifruit provides high nutrient density, health benefits, and con-sumer appeal in a study published in the June 2013 Canadian Journal of Physiology and Pharmacology. The scientists referred to kiwi’s high levels of vitamins, fiber and phytochemicals, which work together to provide many health benefits, such as strengthening the immune system, digestion and heart health. Kiwi also may help increase the uptake and retention of important minerals, such as iron and calcium, in the body, according to a study in a 2013 Advances in Food and Nutrition Research.
The finer points. California kiwifruit are harvested from October through May, which complements New Zealand’s June through October season, making fresh kiwi available all year. Choose firm, unblem-ished fruit. They’re ready to eat when they give to slight pressure. Ripen on the counter for a day or so, where they’ll keep for several days, or up to four weeks refrigerated. Enjoy kiwi sliced or scooped with a spoon from two halves, tossed in salads, added to a fruit tart or as a gorgeous and delicious garnish on a drink or dessert.
—Lori Zanteson
Kiwi Mint Lemonade
1 c water
1⁄2 c sugar
1⁄2 c fresh mint leaves, packed
3 kiwifruit
2-3 lemons, juiced
Sparkling water
- In a medium saucepan, heat water with sugar over medium-high heat, stirring occasionally until sugar is dissolved. Simmer, uncovered, 5 minutes. Remove from heat and stir in mint leaves. Let stand 20 minutes.
- Peel kiwifruit and cut into chunks. Puree in a food processor and place puree in a pitcher. Strain cooled syrup into pitcher, pressing on mint, then discard leaves. Refrigerate until cold. Stir lemon juice into kiwifruit mixture.
- Pour into glasses. Top with sparkling water. Garnish with a slice of kiwifruit.
Makes 4 servings
Nutrition Information Per Serving: 150 calories, 0.5 grams (g) fat,
43 g carbohydrate, 0 g protein, 6 g dietary fiber, 0 milligrams sodium.
Recipe adapted courtesy California Kiwifruit
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