Kiwi Fruit is super nutritious and considered one of the healthiest fruits in the world. When in-season, it is a must for your daily dietary intake and your nutrition.
Is Kiwi Fruit Good For You?
The benefits are as below:
- One Kiwi Fruit contains only approximately 50 calories or 210kJ making it a low calorie snack.
- It is low in GI hence making it a good choice for people with diabetes.
- One Kiwi Fruit contains up to triple the vitamin C as oranges, hence making it very beneficial for nursing mothers whilst breastfeeding and to prevent common cold and flus.
- They are loaded with vitamins E and K.
- A serving of Kiwi Fruit offers the same potassium content as 1 medium banana.
- It is a great source of folic acid, hence making it extremely beneficial as a nutrition intake during pregnancy
Remember, you SHOULD consume the skin along with the flesh. The skin contains important vitamins and minerals that you won’t want to be missing out on.
Green vs Gold Kiwi Fruit
There are two types of Kiwi Fruits mainly in commercial circulation, Green and Gold.
There are difference in the taste profiles of Green and Gold Kiwi Fruits but from a nutrition point of view, it is equally beneficial to consume either and make it part of your daily nutrition.
Green Kiwi Fruit
- Tangy and Sweet Taste profile
- Fuzzy hairy brown skin
- Cheaper than Gold Kiwi Fruit
Gold Kiwi Fruits
- Sweeter than Green Kiwi Fruits
- Smooth hairless skin
How to Cut
Since eating the skin is highly recommended, the best way is to thinly slice Kiwi Fruit trimming the ends.
Always remember to wash your Kiwi Fruit under cold running water to remove any bacteria and unwanted chemicals during the shipping and handling process.
Storing
While Kiwi Fruits can be left out at room temperature, but the general recommendation is to store them in the fridge to extend their shelf life. Kiwi Fruits can also be stored in the freezer – just remember to cut them in half prior to storage, else they can burst and split open.
Allergies
As nutritious as Kiwis are, it is important to remember that certain people will experience skin rashes or tingling sensations in the mouth upon contact with Kiwis. If Kiwi Fruit is being consumed for the first time, it is best to consume a small portion of the fruit first prior to increasing the intake.
Final Thoughts
Based on all of the above, it is a no-brainer to include Kiwi Fruits in your dietary intake as a snack during season.
Enjoy the goodness of this superfood!
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