Kiwi, kiwifruit, or Chinese gooseberry is an edible berry of the woody vine species coming from the genus Actinidia. Its skin is greenish-brown in color and its flesh is bright green or golden. Along with its soft and rich sweet flavor, it is also packed with various health benefits.

General Nutrients

Kiwi is rich in vitamins and minerals. According to World’s Healthiest Foods, kiwi contains high amounts of vitamin C, which is known to protect the body against infection and illness. Aside from boosting the immune system function, vitamin C also has collagen, which acts as cement to bind and repair cells and tissues; as a result, it can tighten sagging skin. Kiwi also has vitamin K, which promotes coagulation and prevents blood loss. Then, it also contains vitamin E, which contributes to skin health. Just like vitamin C, vitamin E is also an antioxidant that helps the body get rid of toxins and free radicals, which can lead to the development of cancer.

Respiratory Health

Kiwi aids in a person’s breathing. According to Healthline, a study learned that children who consumed five to seven servings of kiwi or other citrus fruits in a week had less wheezing or rattling sound in the chest due to air passage obstruction than those who ate fruits less than once a week. Also, researchers also found that shortness of breath and nighttime coughing were also decreased.

Cardiovascular Health

Kiwi also promotes the health of the heart and the blood vessels. According to Medical News Today, this cardiovascular hero is potassium, which helps promote fluid balance by neutralizing the effects of sodium in the body. In physiology, sodium is a factor that contributes to the development of high blood pressure and eventually cardiovascular disorders.

Sample Recipe

Kiwi can be part of many food recipes, particularly desserts, such as the Perfect Summer Fruit Salad. According to All Recipes, the ingredients include three kiwi fruits (peeled, sliced), three bananas (sliced), two oranges (peeled, sectioned), a cup of seedless grapes, two cups of blueberries, two cups of strawberries (hulled, sliced), two cups of cubed fresh pineapple, half teaspoon of grated orange zest, half teaspoon of grated lemon zest, two-third cup of fresh orange juice, one-third cup of fresh lemon juice, a teaspoon of vanilla extract, and one-third cup of packed brown sugar, among others.

To prepare, the lemon juice, orange juice, lemon zest, orange zet, and brown sugar are combined in a sauce pan and the resulting mixture is brought to a boil over medium-high

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