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Kiwis, often considered exotic fruits, are actually berries that grow on a type of vine known as Actinidia. Originating from Eastern Asia, these delicious fruits have found their way into the hearts and diets of people all around the globe.
Kiwis come in an array of shapes and colors. The two most commonly consumed varieties are the Green kiwi and the Gold kiwi. Both varieties are roughly the size of a tuber, around 100g, and are packed with numerous small black seeds at their center. The Green kiwi is oval-shaped with a green pulp and a hairy peel, while the Gold kiwi is more elongated, with a yellowish pulp and a smooth peel.
Although kiwis are originally Asian fruits, their cultivation has spread to various parts of the world since the early 1900s. Kiwis have become a significant part of the agricultural industry in many regions, with these areas becoming leading producers and exporters of kiwis.
Kiwis are typically consumed from autumn until the end of winter. A serving of kiwi, which is approximately 200g or 2 fruits, provides between 44-132 kcal (averaging around 88kcal) and is predominantly composed of carbohydrates. The sugars in kiwis are primarily fructose. The fats found in kiwis are triglycerides made up of unsaturated chains, and the proteins mainly contain amino acids such as aspartic acid, glutamic acid, and arginine. Kiwis are a good source of water, fiber, potassium, and Vitamin C.
Kiwis are a versatile fruit that can be incorporated into various types of diets. The high content of water, antioxidants, and potassium makes kiwis a suitable choice for athletes and those with high blood pressure. The dietary fiber in kiwis can also promote intestinal motility, potentially preventing constipation and some forms of irritable bowel syndrome.
While numerous online sources may attribute various therapeutic properties to kiwis, it's essential to understand that the nutritional principles and molecules responsible for these characteristics are similar to those found in most fruit and vegetable products. Kiwis, like other fruits and vegetables, contribute to achieving recommended nutrient intake levels and maintaining intestinal integrity.
Kiwi seed oil is rich in alpha-linolenic acid, an essential fatty acid that is a precursor to omega-three fatty acids. However, the alpha-linolenic acid content in fresh kiwis is lower, but still notable. It's important to note that while kiwis do contain this essential fatty acid, their consumption alone does not significantly contribute to the daily recommended intake of omega-three.
Kiwi is also known to cause allergic reactions in some individuals, with the enzyme actinidin being the primary culprit. This enzyme is also used to tenderize foods rich in proteins and connective tissue. Therefore, people allergic to latex, bananas, papaya, or pineapple might also be allergic to kiwi.
Lastly, kiwis are often considered a laxative food due to their high soluble fiber content and the osmotic effect exerted by the simple sugars in the intestinal lumen. The effect varies from person to person.