Kiwi fruit is rich in vitamins C and K1, selenium and fibre. It is also a source of vitamin B9. The combination of nutrients and antioxidants makes kiwi a fruit that is trusted in many different diets, especially for the prevention of heart disease and cancer.
Kiwi fruit nutrition facts
Kiwis are low in sugar, providing 58.5 kcal/100 g, and rich in vitamin C: just one kiwi provides our daily needs. It is rich in vitamin K, vitamin B9 and selenium. It also contains potassium, copper and vitamin E.
Kiwi fruit nutritional value
eat sugar
Kiwis contain an average of 8% sugary carbohydrates (their main energy). Sucrose makes up 71.9%. This small intake means that kiwis can easily be included in a healthy diet if you are watching your weight, have diabetes or have hyperlipidaemia. It has a low glycemic index (GI = 52). Kiwi stands out for its higher protein content than the average fruit 1. It contains kiwi, an enzyme that improves protein digestion and helps prevent bloating 3. Green kiwi fruit has the highest content of kiwi. It contains very little fat. The organic acids in kiwi (1.49 g / 100 g) give it a unique, intense taste. Citric acid content up to 1.
fiber
Kiwi fruit is a food rich in fiber*: it provides 3.5 g of fiber per 100 g, which is equivalent to 11.6% of the recommended intake for adults and 22% of the recommended intake for children aged 7 to 10. Consuming this fiber makes it easier to carry and is especially beneficial for constipation in the elderly 4. The effect of fiber in kiwi and kiwi fruit supports digestion.
Vitamin content
Raw kiwi is one of the fruits rich in vitamin C: it provides 92.7 milligrams of vitamin C per 100 grams, twice as much as an orange. A kiwi provides 116% of an adult’s daily requirement. In winter, it is wise to compensate for the need for vitamin C by obtaining seasonal fruits such as apples (6.25 mg / 100g), pears (6 mg / 100g) or bananas (2.07 mg / 100g).
Its consumption is more recommended in cases such as smoking or pregnancy, as the need for vitamin C increases. This vitamin has many effects: it helps reduce fatigue, is important for the functioning of the nervous system and immunity, and improves the assimilation of iron, especially plant ones. It is one of the antioxidants. Kiwi is also a good source of vitamin B9 or folate. Like vitamin C, it is a weak vitamin that is easily destroyed by moisture and heat during cooking… It helps produce red and white blood cells, reduces fatigue and helps with physical activity.
Vitamin B9 plays a role in the production of genetic material, amino acids and the formation of new cells, which explains why it is so important during pregnancy (26% higher consumption), childhood and adolescence.
Kiwi fruit is rich in vitamin K1. It plays an important role in blood clotting and bone mineralization. Kiwi is the freshest fruit. But if you are on anticoagulant treatment, do not deprive yourself of vitamin E, because its content is 10 to 20 times lower than that usually found in vegetables (cabbage, greens, etc.).
As a fresh fruit, kiwi provides a lot of vitamin E: one kiwi fruit is equivalent to 12.16% of the adult consumption. In fact, it is one of the freshest fruits after blackberries and currants. This vitamin is found in small black particles in the pulp. Vitamin E is an antioxidant that helps protect cells from oxidative stress.
Mineral content
Kiwi fruit is a source of selenium: one kiwi provides 18% of the recommended intake. Selenium is a powerful antioxidant that helps maintain hair and nails as well as thyroid function.
Kiwi fruit also contains potassium, which helps regulate blood pressure, and copper, which helps protect cells from oxidative stress.
Polyphenol content
Kiwi fruit provides polyphenols, mostly in the form of flavonoids (flavonols). They have antioxidant effects due to the effect of free radicals, which in excess can cause premature aging of the hands. Therefore, they can help prevent some diseases such as heart disease or some cancers.
The Orac (Oxygen Radical Absorbance Capacity 6) index determines the antioxidant capacity of food. The ORAC content of kiwi fruit is 1210 6. The recommended diet provides 3000 to 5000 ORAC units. Kiwis provide an average of 24 to 40 percent of energy.
food allergies
Kiwi fruit can cause an allergic reaction, sometimes severe and painful (anaphylaxis). It is one of the most common allergens identified by the Allergo Vigilance Network®7. Kiwi is now exempt from consumer demand 8. . Anses recently published recommendations for the daily update of the mandatory list 9 . Care should be taken when giving large amounts of food to children. For this reason, in children of families with allergies, kiwi can be introduced after the age of 1 to 10 years.
In France, the prevalence of food allergies is estimated at 3.24% of the population, mostly among children. In children, kiwi is not one of the 5 main allergens (milk, eggs, peanuts, tree nuts, shrimp) that cause 75% of allergies in this 11-year-old group. On the other hand, it belongs to the second group, which covers 10% of all allergies, and also includes hazelnuts, wheat, shrimp, beef, peas and lentils, soy and lupin flour. In 45% of cases, people with kiwi allergy are allergic to avocado, banana and olive.
In adults, plant-based allergens play an important role: fruit latex (kiwi, avocado, banana, fig, olive, etc.) accounts for about 14% of patients (epidemic). If you have questions, talk to your doctor or pharmacist. Read the ingredients list on the package carefully and ask for it when you go to a restaurant (group or business), caterer, delicatessen or bakery.
Kiwi health benefits
The proven health benefits of kiwi are related to the contribution of antioxidant nutrients and polyphenols.
heart disease
Many studies have shown that eating kiwi is effective in preventing heart disease. Kiwi fruit has better antioxidants than oranges or grapes. Antioxidant nutrients (vitamin C, vitamin E, selenium, copper) and polyphenols in kiwi have cardiovascular benefits: One study found that consumers who ate at least 1 kiwi per week had higher HDL levels and lower glycerol, triglycerides, and fibrinogen. Compared to those who ate less than 1 kiwi per week 14 , another study found that eating 2 to 3 kiwis per day for 28 days reduced triglycerides, ester levels by 15%, and helped reduce platelet aggregation compared to the control group.
Cancer
In addition to providing antioxidant nutrients, kiwi also provides polyphenols in the form of flavonols. Among these, fisetin helps prevent certain types of cancer (prostate, pancreas, lung). It may be an interesting adjuvant during chemotherapy 16 . Taking antioxidants from fruits reduces changes in cellular DNA. To test this hypothesis, we evaluated the effects of kiwi fruit on the human brain in vitro. Human cells collected after drinking 500 ml of kiwi juice were found to be more resistant to DNA oxidation than cells collected after drinking the same volume of water. In vitro, kiwi fruit extract is more protective against DNA damage than vitamin C (at different levels). These data suggest that the antioxidant activity of kiwi fruit 17 is not due to its vitamin C content. Other research
kidney disease
Eating kiwifruit while taking the antibiotic gentamicin may be effective as a preventive measure for kidney function, especially when taken immediately after injection.
Choose French kiwifruit and take steps towards health.
Choose slightly softer flesh for a mellow, sweet flesh, or a bit firmer for a richer flavor. It should not be soft, which is a sign of over-ripening. The skin should be smooth and free of bumps.
When in doubt, choose with a little effort: it will grow at home.
Store at room temperature for ten days and in the refrigerator for up to three weeks. During this time the starch turns into sugar, gradually the fruit aroma emerges and after a few days the fruit ripens.
If necessary, place it next to an apple or banana, which will release ethylene and allow it to ripen a little. You can store it in an envelope at room temperature.
Kiwi in recipes
I like to eat kiwi raw so that its vitamins are preserved.
It is easy to prepare and can be enjoyed from breakfast to dinner. It goes well with both sweet and savoury dishes: a nice touch to the kitchen and cooking skills. enjoy:
The composition of fresh salads changes according to the season: for this reason, kiwi fruit can replace the liquid in endive salad to correct the bitter taste. It has a sweet effect like snails or rocket.
Serve with salmon for a rich taste.
Add skinless chicken pieces to the chicken broth to soften them.
Combine with some feta or yogurt cubes or jam and you have a powerful breakfast and a delicious dessert that works both ways. Chia seed yoghurt mixed chips style
Sprinkle with a teaspoon of sugar or honey:
Fruit salad: kiwi, apple, pear, clementines…
Simple peeled Eskimo style sticks to attract children’s attention
Smoothies made with other fruits and some vegetables
Add to pastry cream or feta mousse…
Remember that kiwi can cause milk to curdle, so add it only at the last moment.
History and Botany
According to popular belief, kiwifruit is not found in New Zealand, but in the mountains and forests of China. Centuries ago, the Han people of the Yangtze River Basin praised this small green fruit. The vine from which it grows is used as a plant. It was unknown to the rest of the world until the 17th century. It was not until 1750 that botanist and French Jesuit monk Pierre Nicolas Le Chéron d’Incarville brought the plant back to Europe. In the late 19th century, some plants were transplanted to European botanical gardens. The first plants arrived in Selva Brancolar, near Nice, France, in 1904, and in the Jardin des Plantes, Paris, in 1920. The only female plants, studied at the National Museum of Natural History in Paris, first bore fruit in 1937, and 85 kilograms were harvested in October 1940. 2 It has been widely cultivated since the 1960s; first in New Zealand, where it was named after the kiwi (formerly known as the “Chinese gooseberry”), a small, brown, feathery bird that is the symbol of the country. In California and the rest of the world. It has only been available in France since the 1980s. Kiwi (Actinidia deliciosa) is a tree belonging to the Actinidia family. It is a climbing plant and is called dioecious because it requires two plants to grow (male and female flowers grow on separate plants).
Kiwi is a climacteric fruit, meaning it continues to ripen after being harvested by hand. One plant can produce up to 1000 fruits.
The Hayward variety of green kiwi (Actinidia deliciosa), named after Dr. Hayward Wright, a nurse in New Zealand in the 1920s, is the most widely used in the world. But there are other variations:
THEKiwai (soft sun kiwi) has smooth skin, is about the size of a cherry, and can be eaten without peeling.
The flesh of the Chinese kiwi fruit is yellow and sweet.
In China, there are yellow, orange, and even red kiwis with smooth or hairy skin, and the smallest ones are as large as the fruit.
did you know
Around 2.2 million tons of kiwi are produced worldwide each year. It is the leading producer (47%), ahead of China, New Zealand and Italy. France is the sixth producer in the world and the third in Europe with a production of 6,314 tons.
Kiwi is the seventh fruit produced in France, with 65% of production in the southwest.
We consume an average of 3 kg of kiwi per year per family 22.23 (Source Kantar Worldpanel)
Other uses
in beauty
Kiwi is also used in beauty products (kiwi seed extract, kiwi seed oil, etc.) due to its antioxidant power. In lotions, masks, toothpastes, etc. it will help support the dermis process and increase its brightness or help remove dead cells thanks to its good properties. Find it in the list.
in herbs
Kiwi in particular contains actinidin24, which is said to have anti-breathing properties: it traps some sulfur compounds produced in the mouth and intestines. This effect can only be seen with regular consumption.
- Say it is a food item
- Source of dietary fiber – Content at least 3g/100g or;
When the content is at least 15% of the RDA “Source: Vitamin Name” or “Source: Mineral Salt Name”
- Rich: Vitamin Name – or – Source: Mineral Salt Name – when the content is at least 30% of the RDA