Did you know that two kiwis a day are enough to cover half of an adult’s daily vitamin K requirement and the entire vitamin C requirement? The vitamin C content in kiwis is so high that it exceeds that of citrus fruits such as oranges and lemons.

Unlike “artificial” vitamin C supplements, consuming kiwis can provide more lasting and comprehensive benefits, positively affecting mood, general well-being, sleep quality, and vitality. Be careful, however: vitamin C is very delicate and oxidizes easily, so it is best to consume kiwi immediately after cutting it, so as not to waste it.

Kiwis also contains fiber, potassium, and folate: qhese components make it an ally for the immune system, bowel regularity, and cardiovascular health.

 

How to enjoy kiwis

With a refreshing flavor, more or less tart depending on ripeness, kiwis can be eaten by hollowing out the flesh with a teaspoon after cutting it in half or in thin slices. Excellent in fruit salads, fruit skewers, or to enrich salads and poke bowls.

 

Varieties compared

Kiwi is native to China, and today there are several varieties, but the best known are:

• Green kiwi: dark brown skin, bright green flesh with small black seeds arranged radially around the center; this is the most common variety.
• Yellow (gold) kiwi: more elongated shape, yellow flesh, smooth skin with no fluff.

Then there are also red-fleshed varieties that have entered the market more recently.

 

Storage and maturation

To best store kiwis, keep them in a cool, dry place away from moisture and high temperatures. At room temperature they keep for about 5 days, while they last longer in the refrigerator. To speed up ripening, place them near apples, bananas or pears.

 

Why include kiwi in the diet?

In addition to its delicious flavor, kiwi is a health powerhouse and can be used in a thousand different ways in cooking. It is a small fruit with great potential, perfect to introduce into our eating habits with taste and versatility.

 

by dietitian Alessandra Zanini

 

SOURCES:

• Treccani, the portal of knowledge – Treccani
• SSNV – National Vegetarian Science Society
• Comparative study on physicochemical and nutritional qualities of kiwifruit varieties – Foods 2023, 12(1), 108; https://doi.org/10.3390/foods12010108
• Food composition database for epidemiological studies in Italy – IEO.IT