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The Superfruit You Should Eat Every Day - Cover

The Superfruit You Should Eat Every Day

Kiwi (Actinidia deliciosa) is a delicious and nutritious fruit that has been eaten in New Zealand since 1900. And now, this superfruit is making its way into the mainstream market. This little green furry fruit is making some waves in the superfruit stakes! When researching for this article, it is abundantly clear why!

  • Kiwi fruit is rich in vitamins C and E and potassium.
  • Kiwis are also a great source of natural dietary fiber and a natural digestive aid, thanks to the abundance of the enzyme actinidain found within them.
  • Kiwi can help balance your pH levels by keeping your stomach alkaline, balance blood sugar levels by slowing down the release of insulin production from the pancreas, and may provide relief from digestive tract ulcers.
  • Kiwis are also an excellent source of vitamin K, which is an essential vitamin required for great bone health.
  • Kiwis are also a great source of lutein and zeaxanthin, important for eye health.
  • This high fiber and low-calorie combination prevalent in kiwi is ideal for weight management. A medium-sized kiwi contains around 50 calories and the fiber content creates a sense of fullness in the stomach.
  • Kiwi is also a natural beauty food that can improve hair and skin conditions or even slow aging!

Here are some great culinary tips on how you can eat kiwi for optimal health benefits.

How can I incorporate kiwi?

Kiwi is a low-calorie and high-nutrient fruit that is packed with antioxidants.

To get the most out of this superfruit, here are some tips on how to eat kiwi:

1) Enjoy kiwi as a snackThe Superfruit You Should Eat Every Day - Kiwi Snack

Kiwis are perfect for snacking any time of the day.

Slice up a fresh one with some almond butter, peanut butter, or hummus for an afternoon snack, or enjoy it as a refreshing treat after dinner.

2) Eat kiwi as part of breakfastThe Superfruit You Should Eat Every Day - Kiwi Breakfast

Start your morning off healthily with a bowl of oatmeal mixed with sliced bananas and diced kiwis, or very simply on a morning breakfast platter.

3) Cut up kiwis to make a salad more appetizing

The Superfruit You Should Eat Every Day - KiwiAdd some chopped fresh kiwis to salads or pasta dishes to give them a sweet yet tangy flavor.

Kiwi pairs well with tomato and olives for such a multidimensional taste.

Kiwis can also make a delicious and tangy dressing for salads when added with olive oil, salt and pepper, honey, and a touch of apple cider vinegar.

The Superfruit You Should Eat Every Day - 3

4) Use peeled kiwis in your next baking recipe

The citrusy flavor from the peel makes any dish more refreshing!

When slightly dried, you can add kiwi rind as an addition or substitute for lemon or lime peel on top of oatmeal breakfast muffins, or make a quick hot syrup and pour over the muffins.

5) Turn freshly cut kiwis into a refreshing drink

The Superfruit You Should Eat Every Day - Kiwi DrinkSlice up fresh kiwis into cubes, freeze them overnight, then blend them into a drink in the morning!

This delicious drink will have you feeling refreshed instantly, and it can be really accepting of other fruits, such as strawberries and raspberries.

6) Freeze when peeled and cut up

The best way to preserve kiwis is in the freezer, as they have high water content and freeze very well!

Frozen kiwis can be grated from frozen, making them really great for shaving over summer salads or quickly adding to smoothies.

How to make the most of your kiwi

Kiwis are an excellent source of many nutrients, including vitamin C.

Vitamin C is critical to the immune system and can help stave off colds or other illnesses.

Kiwis are also a natural beauty food that can improve hair and skin conditions or even slow aging!

Below are some super tips on how to maximize your kiwi intake.

Eat them whole

The Superfruit You Should Eat Every Day - Whole Kiwi

Suppose you eat your kiwi peeled and whole.

In that case, you will gain the most benefit from them, but avoid peeling ahead of time as the enzymes in kiwi will react with the air when they’re exposed before digestion, and this will make the fruit more attractive to pests like insects.

Add them to smoothies.

The Superfruit You Should Eat Every Day - Whole Kiwis

You can blend your kiwi with other fruits like strawberries or bananas for a sweet treat that packs in nutrients.

You can also add green juices or make a fruit salad with other healthy foods like berries and apple slices.

Kiwis are easy ways to get more vitamins into your diet without having to change anything else about what you’re eating!

Kiwi and Banana SmoothieThe Superfruit You Should Eat Every Day - Kiwi Smoothie
  • 1 cup sweetened Greek Yogurt
  • 2 whole Kiwis – peeled and roughly chopped
  • 1 whole Banana – peeled and sliced
  • ½ cup of Almond Milk or Cashew Milk
  • ½ a lime juiced
  • 1 cup of ice shards
  • chia seeds (optional)

Add them to homemade dressings

Kiwis are soft when they are ripe, so they can easily be incorporated into dressings for salads and work well with other salad dressing ingredients such as:The Superfruit You Should Eat Every Day - Dressing

  • Mustard
  • Olive Oil
  • Balsamic Vinegar
  • Apple Cider Vinegar
  • Seasoning
  • Lemon Juice
  • Honey
Kiwi Burst Dressing


  • 4 Kiwis- Mashed
  • 1/4 cup of fresh Orange juice
  • Juice of one lemon
  • 2 pinches of red chili flakes
  • 1 clove of garlic, grated
  • 1/2 tsp Cracked black pepper
  • Pink salt to taste

Add Them Into Salads

Kiwi can be the best star ingredient in summer salads!

This is such a different take on the traditional salad but is refreshing, delicious, and nutritious!

Kiwi and Strawberry Spinach Bowl

Ingredients:The Superfruit You Should Eat Every Day - Kiwi Salad

  • 6 cups of baby spinach
  • 2 whole kiwi, peeled and sliced
  • 2 cups of sliced strawberries
  • ½ cup f walnuts
  • ¼ red onion, thinly sliced


  • ⅓ cup of apple cider vinegar
  • 2 tablespoons of honey
  • 1 teaspoon of cracked black pepper
  • ⅓ olive oil

Kiwi is such a delicious and nutritious fruit that can be eaten on its own or combined with other foods.

For example, you can enjoy a kiwi with your breakfast cereal, sprinkle it over your salad for some extra flavor and nutrients, or eat it as a snack along with some yogurt.


Kiwis are a great addition to your diet.

Using kiwi can be really fun and a simple way to add the superfruit into your day, and they taste great on top of a bowl of cereal or on the side of your yogurt!

If you are allergic to kiwi, and some people are, you can substitute the kiwi for guava, papaya, or dragonfruit!

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Kiwi are birds
Kiwi is a Maori word, there is no s in the Maori la.nguage.
Kiwifruit came from China and has only been eaten in New Zealand for the past 50 years. Before that it was called Chinese Gooseberry.

And your point is?

Thanks for extra info!

Puree and strain kiwis to use in with Proseco or Champagne in Blinis. Delicious!

Great suggestion! Thanks

Are Kiwi safe for a diabetic….

Well kiwis contain sugar like any other fruit. Do you eat other fruits? I’m not a doctor and I don’t know your details, but if you’re ok with eating an occasional fruit then kiwi shouldn’t be any different. Kiwis are for sure safer than soda and other sugary junk food anyway, not assuming you eat all that, but it’s good to keep perspective when it comes to what foods are ok. Again, check with your doctor for specifics…

“Eaten in New Zealand for centuries”??? “Making its way into the mainstream”??? Don’t get me wrong, I love kiwis, but statements like these make this site seem unreliable. Kiwis are native to China, not New Zealand. The other commenter got it right that the fruit used to be called Chinese Gooseberry. During the 1980s some producers in New Zealand thought it needed a rebrand because potential customers were avoiding a fruit associated with China/communism (this was still the Cold War). So they started using the name kiwi and marketed heavily. Viola, people started believing it was a New Zealand fruit and kiwis went from a rare exotic fruit to mainstream status by the 90s. That’s why I laughed when this article implied kiwis are just going mainstream now, like where have you been???

About the fruit itself, I like the golden kiwi variety because they’re bigger and less fuzzy, making them easier to eat with the skin on. Believing I had to remove the skin as a child made kiwi eating messy and unenjoyable, so learning I could in fact eat the skin too was a revelation.

This site is about receipes & good health not history & politics. Geeez.!!!
Thanks for the kiwi fruit tips.

What is wrong with some kiwi history?? And my personal politics are nowhere in this comment. I was attempting to correct the false implication this article made about kiwis being from New Zealand. You think blatant falsehoods should be ignored because it’s just a recipe article? Sloppy writing does not lend a site to trustworthiness.

Three Kiwi fruit eaten with the skin on, has ore fiber than a jar of Metamucil! And no, it isn’t the fuzz on the skin. As for the fuzz, you do not notice it. /the skin gives the slices of fruit, a nice crunch texture to it. Just be sure to really rinse the fruit well!

Why does the skin need to rinsed so well? Are the pesticides water-soluble and also not subsequently absorbed by the kiwi into the skin and flesh?

Thanks for the info on the kiwi fruit . I’d love to grow them . Do you know if they can be grown in the US north Florida in particular.

Yes. My neighbor has them here in Pa. They are smaller, but these plants have been growing since the ’70s. I believe there have been better plants developed for colder climate since then so FL shouldn’t have any problems growing them. I know they have 4 plants 1 male & 3female. Not sure if they have developed a single plant that can grow alone…

Thanks for extra info!

I learn new information about foods I already eat like kiwi.

Most importantly Kiwi is also an anti-lectin.

Kiwi’s are very high in Oxalates which cause a multitude of chronic health problems for many people. Please do some research on this topic as it’s important information to be aware of. Many plant foods that are considered to be healthy cause oxalate toxicity. I never would have believed it myself if I hadn’t ended up with problems due to my daily spinach smoothie.

Good to know info!

Love kiwi’s … especially the golden ones!!

I thought that Kiwi is a citrus fruit that is bad for your teeth. Actually it helps to neutralize acids because it contains calcium, therefore it is good for enamel. If Kiwi is rich in vitamins C, E and potassium then it is better than bananas (it is high in starch), lemons (erode the enamel of your teeth), pineapple (high in sugar)

More extra info, thanks!

Kiwi is a vine, want to grow it up my chicken coop. Love the fruit.

Are the peels edible?

Do you eat the peel of kiwi? Can you dehydrate the peel and make a powder? Thanks. Linda

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