Despite the rise of ‘healthy living’ and green smoothies, Kiwis remain a heavily underrated superfood. The Kiwi fruit, originally known as the Chinese Gooseberry is obviously a fruit originating in China. It got it’s modern name from the lovable, fuzzy, and plump bird the Kiwi. This rebranding was a marketing strategy by the early exporters of the fruit. Kiwis were consumed medicinally from the wild in ancient China and for good reason. Kiwis are packed full of nutrients and antioxidants which makes it an essential addition to everyone’s diet.
1. IMMUNE SYSTEM & ADRENAL SUPPORT
Kiwis contain 2-5 times as much Vitamin C as Oranges, which is an essential nutrient most aren’t getting as much as they think they are. It is also essential for optimal Adrenal Gland function. The copious ingestion of caffeine and lack of sleep has left most people with burned out adrenals, leaving them tired and weak all the time. Vitamin C, along with Sodium, helps to restore and repair Adrenal Glands making Kiwis great for this.
2. PROTECTS AGAINST VISION LOSS
Kiwis contain high amounts of Carotenoids, Vitamin A precursors. This is also the reason Carrots are said to be good for vision. Your body turns these nutrients into Vitamin A after ingestion. Not only are these good for overall health and eye sight, but one study found that participants who ate 3 servings of Kiwi a day experienced a 36% reduction in their macular degeneration.
3. IMPROVES PROTEIN BIOAVAILABILITY
Studies have shown that Kiwi can aid in the absorption of most proteins, especially casein by up to 40%. This makes Kiwi a great addition to protein shakes. Kiwi also contains a fair amount of fiber which is also essential to digestion.
4. NUTRIENT DENSE
2 Kiwis (150g) contain quite a bit of nutrients that are otherwise hard to incorporate into a regular diet. They contain approximately 15% of your Potassium RDA, 150% of your Vitamin C RDA, 15% of your Vitamin E RDA, and 60% of your Vitamin K1 RDA. This makes it a great energy powerhouse and good for the Adrenal Glands. Kiwis also offer a small amount of your B Vitamin RDA, which can top off your power smoothie. The seeds also contain a helpful amount of Omega 3 fatty-acids which is important for heart and brain health.
5. ANTI-AGING & HEART HEALTHY
Kiwis are a very powerful antioxidant food. They contain high levels of Carotenoids, Vitamin C, Vitamin E, and Vitamin K1. These nutrients will stop free radicals in your body from damaging cells and lead to a better looking you. One study looked at the anti-aging and antioxidant effect of Kiwi and found that it even went so far as to protect cells from the oxidative stress of hydrogen peroxide. Other studies found that the daily consumption of 2-3 Kiwis reduced blood pressure and the risk of blood clotting. Researchers stated the effect was similar to daily aspirin.
Extracts and powdered Kiwi is a waste of time. The processing causes the Kiwi to lose some nutrients like Vitamin C and its already easy enough to incorporate into your diet. I recommend eating 2 Kiwis everyday, either raw or in a smoothie. While some ‘health’ experts recommend eating the skin because of it’s fiber content, you will actually ingest quite a bit of pesticides so avoid that. Even organically grown foods can be exposed to chemicals in air or through processing.
You can throw the Kiwis into your power smoothie or eat them raw. I prefer to eat them raw with my protein shakes so I get the enhanced absorption of the proteins. It’s also best to eat them after a workout to replenish your electrolyte and Adrenal stores.
What to Buy
As always, organic Kiwis is what you want to look for. Slightly squishy flesh means it’s ripe or about to ripen. It should give off a juicy, plump feeling in your hand though not too hard or squishy. Kiwis aren’t very expensive with a pack of 8 (typically 600g) running for $2-4.
It is important to note that approximately 2% of the world’s population is allergic to Kiwi fruit. Symptoms start with skin-rashes and tingling in the mouth, lips, and throat. These symptoms can grow to swelling of the throat so it is important to stop consuming Kiwi if you experience any of these symptoms.
You may also get a tingling sensation on the tongue because of an enzyme it contains similar to Pineapple.