Spotlight: Kiwi Fruit

K is for Kiwi Fruit.

The Kiwi fruit is one of my favourites, the tangy yet sweet taste and unusual texture make it an absolute winner for me… and I love to eat the skin!

🥝 The kiwi fruit was originally called the Chinese Gooseberry, however, they started being grown commercially in New Zealand where the name was changed (after the national bird).

🥝 The hairs on the skin are a defence mechanism to protect the fruit from bugs, making the surface much harder to walk on. It also acts as a barrier to keep the moisture in.

🥝 The key nutrition fact of kiwi fruits is that although they have more sugar, they contain more Vitamin C than the equivalent amount of orange. A large kiwi fruit can contain up to 150% of your daily recommended amount of Vitamin C. This helps the body heal itself, helps iron absorption and has incredible detoxifying and immune restoration properties.

🥝 Kiwis may promote sleep as they contain high levels of serotonin

🥝 They also contain high levels of Vitamin K, a vitamin essential for blood clotting. Vitamin K is also thought to help build strong bones. One kiwi fruit is contains at least 25% of your daily amount of Vitamin K.

🥝 A kiwi fruit contains around 2g of fibre, essential for a healthy digestive system. It is thought that eating the skin of a kiwi fruit can increase the amount of fibre by 50 to 150% so… EAT THE SKIN*!

🥝 Kiwi fruit is thought to be a good source of the phytonutrient, lutein. Lutein is a carotenoid that gives fruits a yellow colour. It is also known as the “eye vitamin” as it has a role in preventing eye diseases such as age-related macular degeneration (AMD), cataracts, and retinitis pigmentosa (a rare genetic disorder that involves loss of cells of the retina). It is thought to block UV light from entering the eye thus protecting the eye tissues from sunlight damage.

* I know it may seem weird to eat the skin of a kiwi fruit but once you get used to the texture (I’m sure) you’ll love it!! If the furriness is a little too much then roll it around in your hands first to remove some of the hairs.