Slightly prickly on the outside, deliciously sweet and tangy on the inside, the fresh and juicy taste of the kiwi fruit makes it a delight to eat. Simply enjoy it straight from the skin with a spoon, add it to a smoothie or enjoy it in a muesli. But is the kiwi just a tasty little fruit or is it actually particularly healthy? What’s going on here? We have taken a closer look at this oval-shaped treat.

 

What you need to know about kiwis

 

Kiwis, also known as “Chinese gooseberries”, originated in China. In the early 20th century, they arrived in New Zealand, where today they are truly a national fruit. They were therefore probably named after the round, brown kiwi bird. Today, kiwis are also cultivated in California and in Mediterranean countries. They grow on a woody vine, the Chinese gooseberry. Kiwis typically have a sweet and tangy flavour and come in a wide variety of types and colours – green, yellow and even red. Some kiwis now don’t even have a hairy skin. You will know that a kiwi is ripe if it “gives” slightly when you gently squeeze it. Interesting, isn’t it?

 

How healthy are kiwis?

 

Kiwis have been a familiar sight in this part of the world since the 1970s. They quickly became very popular and are now a staple in the fruit bowl. This is due to their delicious taste but also because they are bursting with goodness. In particular, they contain huge amounts of vitamin C: a considerable 300 mg in every 100 g of the fruit. This is almost double the amount of vitamin C in lemons and oranges. This vitamin is a radical scavenger and its antioxidant properties help to protect cells and molecules in the body. It helps in the formation of connective tissue and the production of hormones. Vitamin C also supports liver detoxification, enhances the absorption of iron from food and boosts defences.

 

Kiwis also have high levels of vitamin K, potassium and magnesium. They contain actinidin, a proteolytic enzyme that promotes digestion. But be careful: if they are mixed with dairy products, they break down the milk proteins, producing bitter-tasting compounds. So avoid making dishes that combine kiwis with quark, cream or any other dairy product.

 

Did you know that kiwis can actually be eaten with their skins? This will provide you with valuable fibre. And most of the nutrients are located directly under the skin. So look for untreated kiwis and wash them thoroughly before eating.

 

Feel like a kiwi? The following Dole recipes all include this healthy fruit: açaí bowl with fruit stars, matcha chia pudding with orange jelly and mini coconut porridge pancakes with fruit topping.

 

You hold the KIWI to my heart ...

 

Your Dole Team