Kiwi fruit is a nutrient bomb filled with vitamin C
Kiwi is a fruit about the size of an egg. It has green and juicy pulp, which is surrounded by brown skin. Kiwi has a fresh and sour-sweet taste. The fruit comes from the plant Actinidia deliciosa and originally comes from China, where it has been cultivated for several centuries. In the 20th century, the kiwi was introduced to New Zealand, where it was commercialized.
The original name of the kiwi was "Chinese Gooseberry", but when it was introduced to New Zealand, it was decided to give the fruit a more unique name. It was named kiwi after New Zealand's national bird, the kiwi. The bird is brown and hairless, just like the shell of the fruit. The name quickly became popular both in New Zealand and internationally, which made it easier to commercialize the kiwi fruit globally.
Kiwi – a vitamin C bomb
The kiwifruit is rich in antioxidants, especially vitamin C, which helps protect cells from damage from free radicals. In fact, you only need to eat 100g of kiwi to cover your daily need for vitamin C. Vitamin C is essential for strengthening the immune system and protecting against infections. The kiwi also contains vitamin E, which works with vitamin C to stimulate collagen production. This helps protect skin from damage from UV rays and pollution, while collagen provides healthier, more radiant skin. The kiwi fruit is therefore a fantastic fruit to cover your daily vitamin C needs.
Nutritional content in 100 g kiwi
- Calories: Approximately 61 kcal
- Water: 83%
- Protein: 1.1 g
- Fat: 0.5g
- Carbohydrates: 14.7 g
- Dietary fiber: 3.0 g
- Sugar: 9.0 g
- Vitamin C: 92.7 mg (about 155% of the daily recommended amount)
- Vitamin K: 40.3 µg (about 34% of the daily recommended amount)
- Vitamin E: 1.5 mg (about 10% of the daily recommended amount)
- Folate: 17 µg (about 4% of the daily recommended amount)
- Potassium: 312 mg (about 9% of the daily recommended amount)
- Calcium: 34 mg (about 3% of the daily recommended amount)
- Magnesium: 17 mg (about 5% of the daily recommended amount)
- Iron: 0.3 mg (about 2% of the daily recommended amount)
As you can see, the kiwi fruit contains many important nutrients in addition to vitamin C. It is an interesting fruit that provides the body with the vitamins, minerals and antioxidants it needs to function optimally.
How to choose and eat the kiwifruit
When you buy kiwi in the supermarket, it is important to decide whether you want to eat it right away. A ripe kiwifruit yields to light pressure and is ready to eat immediately or the next day. If the fruit is too hard, you can leave it at room temperature for a few days to ripen. Ripe kiwifruit should be stored in the refrigerator to extend shelf life.
To eat the kiwifruit, you simply need to rinse it thoroughly, as the kiwifruit we buy in Denmark is imported. Rinsing is important to remove any bacteria. Then cut the kiwi in half and scrape out the flesh with a spoon. You can also use kiwi in smoothies, desserts, jams, salads or as a topping on muesli.
Start the day with kiwi
The kiwi fruit is easy to eat and why not start your day by adding fresh kiwi to your muesli? It's a delicious and healthy way to start the day. I will definitely try to eat more kiwi in the future than before 🙂
