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Kiwi Fruit: Benefits, Species, How To Choose And Eat It?

Do you love to eat kiwifruit?

Kiwi also called kiwifruit is an edible berry covered with brown hairy skin, its size looks small like a hen’s egg but has high nutritional value you can’t imagine.

Normally, the kiwi that people always eat is oval, unique in taste can be sour or sweet, all depending on the species and ripe of itself.

The kiwi is native to China, also known as Chinese gooseberry. Interestingly, the fruit was popular first in New Zealand, then become the common commercial plant of many countries.

Benefits about kiwi

1.Improve digestion health

The fruit contains a lot of fiber that can help intestinal peristalsis, and it also contains protease called actinidin, which can help break down protein.

Moreover, it can relieve constipation, irritable bowel syndrome (IBS), and inflammatory bowel disease (IBD), improve overall bowel function.

2. Reduce the risk of cancer

The rich vitamin C in kiwi can strengthen the body’s immunity, also block the formation of carcinogens such as nitrite, which prevents gastric cancer, esophageal cancer, and colorectal cancer.

3. Protect vision health

Because kiwi contains lutein, which can protect your eyes, reduce eyes disease risky and prevent vision loss caused by aging. You should always eat it if you want to improve your vision health.

Great vision

4. Weight loss

As for its low-calorie properties and rich dietary fiber ingredients, it can promotes gastrointestinal peristalsis, increases satiety, and helps weight loss.

5. Bone health

Vitamin K in kiwi can help strengthen bones, reduce the risk of fractures and bone-related diseases such as osteoporosis.

6. Good for skin

Vitamin B6 in kiwi can improve protein metabolism, promote body tissue, skin regeneration, help normal female hormone secretion.

7. Prevent cardiovascular disease

Eat kiwi can help reduce triglycerides in the blood and blood clotting, reduce thromboembolism and heart problems.

8. Relieve asthma

For people who have asthma or bad in the respiratory system,  kiwi can help treat your symptoms, improve lung function because of its large amount of vitamin C and antioxidants.

9. Improve sleep quality

Calcium can help nerve conduction, soothing and calming, kiwi is one of the good sources of calcium intake. 

The appropriate supplementation can help reduce insomnia and increase sleep quality.

Sleeping on bed

Kiwi species

Kiwifruit is the edible fruit of the family Actinidiaceae, in the genus of Actinidia. According to its appearance and shape, you can easily recognize most kiwi species.

The most popular kiwi species for sale are derived from Actinidia Deliciosa and Actinidia Chinensis, the green and golden flesh kiwi fruit.

Actinidia Deliciosa

One of the most common commercial kiwis sold around the world is known as fuzzy kiwi with brown and fuzzy peels, green flesh, white core, and black seeds.

Depend on the cultivation, the cheap fuzzy kiwi can be super sour in taste, the good one may sour with small sweet in taste. Therefore, ensure the fruit is ripe enough, you could get a better taste of fuzzy kiwi.

Green kiwi fruit

Actinidia Chinensis

Expensive one commercial kiwi is also known as golden kiwi with smooth golden-brown skin, and gold flesh. Compare to fuzzy kiwi, it has a hairless, smaller white core and fewer black seeds.

Moreover, the nutrition is higher than fuzzy kiwis such as vitamin C and potassium. Sweet delicious in taste, so the sugar contain also higher than fuzzy kiwi.

By the way, the fuzzy kiwi has higher fiber and lower calories than golden kiwi.

Golden kiwi fruit

Actinidia Melanandra

Also known as red or purple kiwi looks like golden kiwi but red flesh. The Zespri had sales of red kiwi in recent years.

Actinidia Arguta, Actinidia Kolomikta, and Actinidia Polygama

These three are the primary species can know as kiwi berry, baby kiwi, or grape kiwi.

Kiwi berries have smooth green skin, without fuzz, the tastes and internal like fuzzy kiwi. You can eat kiwi berries entirely.

Actinidia includes about 60 species, with various sizes, peels, and flesh. Some species aren’t good at taste by the way.

These introduce are the commonly eaten kiwi fruit. Actinidia includes about 60 species, with various sizes, peels, and flesh. Some species aren’t good at taste by the way.

Kiwi berry

How to choose kiwi

In order to determine how good is the kiwi taste, juicy and fleshy, there are 4 tips that may help you.

1. Choose the one with moderate hardness. Too soft mean the fruit is probably too ripe even rotten.

In addition, too hard’s kiwi may not ripe enough, the taste may super sour. You can buy some hard kiwi ripen at home if you don’t eat immediately.

2. The peel shouldn’t have spots and be bright in color. It is not suitable to choose a dark color kiwi.

3. Observe the stalk, it should be fresh and tender.

4. The peel and fluff should neat and intact.

Kiwi fruit trees

How to eat kiwi

1. Use a cutter to remove the outer skin get whole flesh.

2. Cut half then use a spoon to scoop out the flesh.

3. Cut the fruit into several slices, then remove the outer skin.

Kiwi fruit slices

Kiwi peel also can eat

About the kiwi peel, the taste may not be good, but it has high nutrition than flesh inside.

Compared to the pulp, kiwi peel has more flavonoids, antioxidants, vitamin C, and 2 times more fiber.

Finally, It is easier to eat if you can shave off the fine fuzzy on the peel. Golden kiwi may be the best choice if you want to eat kiwi entire with peel.

Who shouldn’t eat kiwi

Not everyone is suitable to eat kiwi, some people will have an allergic reaction to kiwi fruit. These 3 types of people should avoid eating.

1. People with kidney failure, uremia, or dialysis

Because kiwi contains a high potassium content.

2. People with severe anemia or diarrhea

Don’t eat too much kiwi because it’s easy to cause diarrhea due to its rich content of oligosaccharides, pectin, and dietary fiber.

Toilet paper or bathroom tissue

3. Allergic people

Kiwi contains antigens that may cause someone allergies such as tingling of lips and mouth, diarrhea, skin rashes, and other symptoms.

It is recommended that children under 5 years old or people with allergies avoid eating kiwi as much as possible.

For people who first time to eat kiwi, suggest you start with a small amount, observe yourself aren’t reacting for an hour, then you can eat freely.

Side effect

Except for some people not suitable to eat kiwi, there aren’t side effects that you eat kiwi. However, it’s not recommended to eat too much each time by the way.

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