Fruit In Focus: Kiwifruit

Date: 02.09.2014 | Response: 0

KiwiFruit_000001938263 FRUIT IN FOCUS: KIWIFRUITIf you’ve ever savoured the sweet flavour of kiwifruit, you’ll know it’s one of life’s simple pleasures. Aside from its delicious tropical taste, did you know that every mouthful is packed full of amazing health benefits? Listed as one of the World’s Healthiest Foods, one kiwifruit comes packed with more vitamin C than the equivalent amount of orange!


Contrary to popular belief, kiwifruit is not actually native to New Zealand. They originated from China, where they were first known as Yang Tao. In the 20th century, Chinese missionaries brought them over to New Zealand and began to plant them for commercial use. At this point, they were renamed Chinese Gooseberries but once they grew in popularity, they were renamed again in honour of New Zealand’s native bird as it was thought the kiwifruit’s brown furry skin resembled the Kiwi.



1. Heart health. According to studies, eating a couple of kiwifruit a day lowers your risk of blood clots by 18 percent and reduces the triglycerides (fats) in your blood.

2. Suitable for diabetics. With their low glycemic index of 4, kiwis don’t raise your blood sugar levels quickly, making them a smart choice for diabetics and a good carbohydrate for weight loss.

3. Protection for your eyes. Kiwifruit contain the highest levels of lutein and zeaxanthin when compared to any other fruit. These important phytonutrients have been found to reduce the risk of chronic eye diseases including macular degeneration (AMD) and cataracts.

4. Boost your immunity. With such a high vitamin C content, together with other important antioxidants, kiwifruit are proven to boost your immunity – perfect for flu season. Adequate intake of vitamin C has also been shown to help conditions such as osteoarthritis, rheumatoid arthritis and asthma.

5. Maintain blood pressure. High in potassium, kiwifruit keep our electrolytes balanced by counteracting the effects of sodium (salt).

6. Healthy dose of fibre. The fibre in kiwifruit is excellent for removing toxins from the colon. Researchers have also found that fibre-rich foods can reduce high cholesterol and keep blood sugar levels under control.

7. DNA protection. The unique phytonutrients in kiwifruit have been shown to protect the DNA in our cells from oxygen-related damage, possibly helping to prevent cancer.



Best eaten raw; you can cut kiwifruit in half and scoop the flesh straight out of the skin with a spoon. You can also add extra fibre and nutrients to your diet by eating their thin skins once you’ve rubbed off their peach-like fuzz.


Kiwifruit add the most gorgeous tropical taste to tossed green salads and fruit dishes and can be used to add colour and nutrition when decorating or filling desserts such as fruit tarts and pavlovas. Because they contain enzymes that act as a food tenderiser, you should always add them to your dishes at the last minute to avoid making other ingredients soggy.