The most common kiwifruit is Actinidia deliciosa, while other varieties like yellow kiwifruit are Actinidia chinensis. Both are from the genus Actinidia and belong to the Actinidiaceae family.

Kiwifruit (often shortened to kiwi), or Chinese gooseberry is the edible berry of several species of woody vines in the genus Actinidia.  The most common cultivar group of kiwifruit (Actinidia chinensis var. deliciosa 'Hayward' is oval, about the size of a large hen's egg: 5–8 centimetres (2–3 inches) in length and 4.5–5.5 cm (1+3⁄4–2+1⁄4 in) in diameter. Kiwifruit has a thin, fuzzy, fibrous, light brown skin that is tart but edible, and light green or golden flesh that contains rows of tiny black edible seeds. The fruit has a soft texture with a sweet and unique flavour.

History and Origin

Kiwifruit originated in central and eastern China, where it was known as the "Chinese gooseberry", with the first recorded description dating back to the 12th century during the Song dynasty. In the early 20th century, cultivation of kiwifruit spread from China to New Zealand, where the first commercial plantings took place. It gained popularity among British and American servicemen stationed in New Zealand during World War II, and later became commonly exported, first to the United Kingdom and Australia from 1953 followed by California in 1959.

Nutrient Database – USDA (United States Department of Agriculture)

Reference Values for Nutrition – FDA U.S. Food and Drug Administration

Supports the Immune system - Kiwifruit supports the immune system primarily due to its high vitamin C content, which helps immune cells function properly and protects against oxidative damage. Consuming kiwifruit can also reduce the incidence and severity of symptoms from upper respiratory tract infections thanks to its vitamins C and E, and other nutrients like antioxidants and folate.

Benefits Digestive health - Kiwifruit benefits digestive health due to its high fiber content and the enzyme actinidin, which helps with protein digestion. These components improve constipation by softening and bulking stool, increasing bowel movement frequency, and promoting faster gastrointestinal transit. Kiwifruit can also help reduce symptoms like bloating, abdominal discomfort, and flatulence.

Benefits Heart health - Kiwifruit benefits heart health through its high fiber, potassium, and antioxidant content, which can lower blood pressure, reduce cholesterol, and prevent blood clots. Studies suggest consuming 2–3 kiwis daily may improve blood lipid profiles, lower blood pressure, and decrease platelet hyperactivity.  

Can improve Sleep quality - Kiwifruit can improve sleep quality because it contains compounds that promote sleep, such as serotonin and natural melatonin, along with polyphenols and other vitamins. Studies suggest that eating two kiwis an hour before bed can help you fall asleep faster, sleep longer, and wake up less during the night. The fruit's high content of folate may also contribute, as lower folate levels have been linked to insomnia.

Promotes Skin health - Kiwifruit promotes skin health due to its high content of vitamin C, which stimulates collagen production for firmness, and antioxidants that protect against sun damage and aging. Additionally, vitamin E and omega-3 fatty acids help moisturize and soothe the skin, while the fruit's antibacterial properties can aid in controlling oil production and reducing acne. Eating kiwifruit can contribute to a healthier, more vibrant complexion, and the skin itself is packed with even more antioxidants, fiber, and folate.

Supports Eye health - Kiwifruit supports eye health due to its high content of lutein, zeaxanthin, and vitamin C, which help protect against cataracts and age-related macular degeneration by acting as antioxidants and aiding vision in dim light. The fruit also contains copper and vitamin A precursors, which are vital for retinal health and overall vision.

Supports Weight management - Kiwifruit can support weight management by promoting fullness due to its high fiber and water content, which helps you eat less and avoid unhealthy snacking. It is low in calories and a nutritious, low-sugar alternative to other snacks. Additionally, some research suggests kiwifruit can help slow down sugar uptake, leading to more stable blood sugar levels.

Beneficial for blood sugar - Kiwifruit can be beneficial for blood sugar management due to its low glycaemic index (GI) and high fiber content, which slows the absorption of sugar into the bloodstream. Eating kiwifruit, especially whole fruit rather than juice, can help regulate blood sugar levels and is a nutrient-rich alternative to high-carbohydrate foods. The soluble fiber in kiwis forms a gel, slowing down digestion and sugar uptake, and the insoluble fiber aids in regular bowel movements. 

Improves Hydration - Kiwifruit improves hydration because it is about 85-90% water and also contains potassium, which helps the body regulate fluid balance. The fruit's fiber also helps with hydration by swelling and retaining water in the digestive system, which can soften stools and aid in bowel regularity.

Kiwifruit – From Wikipedia, the free encyclopedia

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