How to Eat Kiwifruit

The Origins and Varieties of Kiwifruit

Kiwifruit, also known as the Chinese gooseberry, has a rich history that dates back to ancient China. It was first cultivated in the Yangtze River Valley and later introduced to New Zealand in the early 20th century. Today, New Zealand is one of the largest producers of kiwifruit, contributing significantly to the global supply.

Types of Kiwifruit

There are primarily two types of kiwifruit available in the market:

1. Green Kiwifruit: Predominantly grown in New Zealand, this variety is known for its vibrant green flesh and tangy flavor.
2. Golden Kiwifruit: Originating from China, this variety has a smooth, bronze skin and a sweeter, yellow flesh.

Interestingly, New Zealand has recently developed a new type of kiwifruit known as the Zespri SunGold, which is both nutritious and exceptionally sweet.

Nutritional Benefits of Kiwifruit

Kiwifruit is not just delicious but also packed with essential nutrients. According to the USDA, a single kiwifruit (about 69 grams) contains:

• Calories: 42
• Vitamin C: 71% of the Daily Value (DV)
• Vitamin K: 23% of the DV
• Fiber: 2 grams

Health Benefits

1. Rich in Vitamin C: Kiwifruit provides 1.7 times more vitamin C than oranges, making it an excellent choice for boosting the immune system.
2. Antioxidant Properties: It is rich in vitamin E and beta-carotene, which help in fighting cancer and preventing chronic diseases.
3. Digestive Health: The high fiber content aids in digestion and helps maintain a healthy gut.

Creative Ways to Enjoy Kiwifruit

While eating kiwifruit fresh is the most common way, there are several creative methods to incorporate this fruit into your diet.

Kiwifruit Juice

1. Ingredients:

   • 2 ripe kiwifruits
   • 1 tablespoon mint julep
   • 1 tablespoon cream

2. Instructions:

   • Peel and blend the kiwifruits.
   • Add a small amount of mint julep and mix well.
   • Top with a dollop of cream for a refreshing drink.

Kiwifruit Custard

1. Ingredients:

   • 2 kiwifruits, diced
   • 1 cup yogurt
   • 100 grams boiled shrimp

2. Instructions:

   • Mix the diced kiwifruit with yogurt.
   • Add boiled shrimp to the mixture.
   • Serve chilled for a simple yet delicious dish.

Tuna and Kiwifruit Salad

1. Ingredients:

   • 1 kiwifruit, diced
   • 100 grams sliced tuna
   • 1 tablespoon olive oil

2. Instructions:

   • Mix the diced kiwifruit and sliced tuna.
   • Drizzle with olive oil.
   • Serve as a light and nutritious salad.

Kiwifruit Sushi

1. Ingredients:

   • 1 cup rice
   • 1 cup coconut milk
   • 2 kiwifruits, sliced

2. Instructions:

   • Cook the rice in coconut milk.
   • Once cooled, form the rice into rolls.
   • Top with sliced kiwifruit for a tropical twist on traditional sushi.

Interesting Facts About Kiwifruit

• Global Production: New Zealand produces over 400,000 tons of kiwifruit annually, making it one of the top exporters globally (Source: FAO).
• Nutrient Density: Kiwifruit ranks among the top 10 fruits for nutrient density, providing a high amount of vitamins and minerals per calorie (Source: USDA).
• Skin Benefits: The skin of the kiwifruit is edible and contains high levels of fiber and vitamin C, although it is often discarded due to its fuzzy texture.

Conclusion

Kiwifruit is a versatile and nutritious fruit that can be enjoyed in various creative ways. Whether you prefer it fresh, in a salad, or as part of a dessert, incorporating kiwifruit into your diet can provide numerous health benefits. So, next time you're at the grocery store, don't forget to pick up some kiwifruit and try out these delicious recipes!

For more information on the nutritional benefits of kiwifruit, visit USDA and FAO.