The kiwifruit, or kiwi, is native to southern China. It is now grown commercially in several countries, including New Zealand, Italy, France and Greece. The flesh is usually bright green with black, edible seeds. As kiwi has a sweet taste, it is commonly used as a garnish on desserts. The fruit is rich in vitamins and minerals, so it can offer numerous health benefits.

Cardiovascular health

Consumption of kiwi can be beneficial for cardiovascular health. The fruit is a source of fibre and vitamin C, which can both benefit the cardiovascular system.

Studies have shown that having a high fibre diet can help to reduce cholesterol, therefore lowering the risk of heart disease.

Kiwi is rich in vitamin C, with one portion containing more than 70 percent of the recommended daily allowance. Vitamin C is a powerful antioxidant that fights the free radicals that can cause various medical conditions, including heart disease. Vitamin C can also help to lower blood pressure.

Kiwi also contains vitamin E, magnesium and potassium, which can all be beneficial for cardiovascular health.

Cancer prevention

Kiwi contains antioxidants that can help to prevent cancer.

Vitamin C and vitamin E are both antioxidant vitamins that can provide protection against cancer by neutralising free radicals. Free radicals can cause damage to cells that may lead to serious illnesses.

Immune support

There are various nutrients found in kiwi that are beneficial for the immune system.

Vitamin C is very good for boosting the immune system, often being recommended for the prevention and treatment of the common cold. Vitamin E can also help to improve immune system function.

Kiwi also contains an amount of iron and zinc, which can both benefit the immune system.

Bone health

Kiwi contains several vitamins and minerals that are important for maintaining healthy bones.

Calcium is one of the minerals found in kiwi that is important for bone health. A good intake of calcium is necessary for building strong bones. Kiwi also contains vitamin K, which assists in the absorption of calcium.

Kiwi is a source of phosphorus, which is necessary for bone formation.

Magnesium and manganese are also found in kiwi, and these minerals can both be beneficial in the prevention of osteoporosis.

Eye health

Studies have shown that eating kiwi may help to reduce the risk of macular degeneration. The vitamin E in kiwi can also help to lower the risk of cataracts.

Digestive health

As kiwi is a source of fibre, it can be good for the digestion. Fibre helps to promote regular bowel movement and prevent constipation.

Kiwi also contains minerals that can help the digestion, such as magnesium, manganese and phosphorus. Manganese and phosphorus can both help to support a healthy digestive system, while magnesium can be useful in the prevention and treatment of constipation.

How to include kiwi in your diet

Kiwi is a delicious fruit that can be enjoyed by itself. The easiest way to eat them is to slice them in half and scoop out the flesh with a spoon.

It can also be added to desserts, such as trifles and pavlovas.

Kiwi offers many health benefits, but it should also be noted that some individuals may have an allergic reaction to them.