He kiwi (Actinidia Delicious) has conquered the planet thanks to a unique combination of beauty, flavor and nutritional value, which gives it numerous properties and benefits. More recently, the fame of the green kiwi has been added to that of the yellow kiwi (Actinidia chinensis), with a sweeter flavor and even more vitamins. Both have come from the antipodes to remain as something more than an exotic testimony in desserts or salads.
Both the green kiwi and the yellow kiwi have reached the category of basic fruit for its variety and quantity of vitamins, minerals and phytochemicals that promote health.
Origin of the kiwi
The kiwi has its origin in some climbing trees from the forests along the Changjiang River, northeast China. Wild varieties were consumed there centuries ago, but they were only cultivated on a small scale because they were not considered productive or easy to collect.
One of their names was «monkey peach«, because the vine plant ascended to the tops of the trees.
Those who domesticated and improved the fruit were the New Zealanders. A British missionary brought the seed to the island in 1904. Gardeners and farmers selected the plants and in the 1950s began exporting their discovery, which they still called «Chinese gooseberry.»
The current name, by which the fruit is known throughout the planet, was the idea of a food distributor in the United States. Jack Turner saw that this hairy and rough fruit on the outside but with a beautiful interior could be a business and he looked for a more attractive name.
chose «kiwi», Maori term for a small, flightless bird, with a curved beak, rounded body and a suit of very fine feathers, which bears some resemblance to the fruit and when it chirps it says its name. The bird was the symbol of New Zealand and its name today designates the fruit and the New Zealanders themselves.
Kiwi vitamins, minerals and calories
In addition to being delicious, kiwi is a very healthy fruit. It has an interesting nutritional composition, with a small percentage of protein, abundant fiber and very little fat.
Furthermore, it provides a wide variety of mineralsincluding potassium and calcium; abundant vitamin C along with other vitamins such as folic acid or vitamin E; and, above all, different antioxidant compounds such as lutein or zeaxanthin that enhance its properties.
All this is accompanied by very few caloriesboth in the green and yellow varieties. For every 100 grams of kiwi we find:
- Calories: 61 kcal
- Proteins: 1.1g
- Fats: 0.5g
- carbohydrates: 15g
- Fiber: 3g
How many calories does a kiwi have?
We see that the kiwi provides 61 calories per 100 gramsBut how much does a kiwi weigh?
A big kiwi It is considered to weigh on average between 100 and 120 grams, which would provide between 61 and 73 calories.
A medium kiwi It usually weighs between 70 and 80 grams, which would provide between 42 and 49 calories.
Kiwi properties
Kiwi is considered low in calories, suitable for weight control diets, and very nutritious, because it offers a surprising amount and variety of nutrients. A piece of about 70 g of green kiwi provides more vitamin C than you need per day (69 mg out of 60). A piece of yellow kiwi of the same weight, 70 g, even exceeds it (providing up to 133 mg). Vitamin C gives kiwi antioxidant properties and benefits for the immune system.
Additionally, kiwi contains notable amounts of soluble fiber (0.59 g), which regulates cholesterol, triglycerides and blood sugar levels, and insoluble (1.53 g), which prevents constipation. At the same time it is low in FODMAPS, classified as such by Monash University in its application for a low FODMAP diet.
It is also rich in folic acid, important for preventing spina bifida during pregnancy, as well as for the formation of red blood cells.
A large piece of kiwi (100 g) also covers 10% of the daily needs of vitamin E, that reinforces the antioxidant power of vitamin C.
Part of its properties are also due to its contribution of minerals. The 100 g of kiwi provide a 10% magnesium necessary daily, an essential mineral for bones.
As a curiosity, the kiwi is, as if that were not enough, one of the few fruits that contains omega 3 in its seeds, the healthiest fats for the heart and brain.
Green kiwi vs yellow kiwi
In appearance, green kiwi and yellow kiwi differ not only in the color of the pulp. The green kiwi has thicker and hairier skin than the yellow kiwi, with thin and soft skin, and inside the yellow kiwi has a somewhat softer texture and smaller seeds. The flavor is also slightly different, since yellow kiwi is sweeterand the green is more acidic.
All this is nothing more than the reflection of its nutritional compositionwhich differs slightly. The nutritional composition data usually given is that of green kiwi, and yellow kiwi has similar nutritional values, but there are small differences.
He green kiwi is richer in minerals such as calcium, magnesium and very slightly iron; also contributes much more fiber (almost double) than the yellow kiwi and a little more protein. It also stands out as the best source of beta-carotene and other antioxidants such as lutein and zeaxanthin.
However, the yellow kiwi is still richer in vitamin C than the green kiwi and provides up to 30% more folic acid.
The properties and benefits are similar in both types of kiwi, although depending on the variety we choose, it will contribute more or less to the contribution of certain nutrients.
Health benefits of kiwi
The special nutritional composition of kiwi and its properties explain its multiple benefits on the body.
1. It is a powerful antioxidant
Kiwi, and especially green kiwi, is very rich in antioxidant substances such as chlorophylls, carotenes and other compounds of this family, such as xanthophylls or lutein; After corn, it is the best vegetable source.
These substances and many others, called phenolic compounds, enhance each other and make this fruit a guarantee of health against diseases related to cellular aging such as cancer, cardiovascular disorders, obesity, diabetes or some vision ailments, such as cataracts and macular degeneration.
2. Protects against cancer
A study made by him Dr Andrew Collins from the Rowett Research Institute in Aberdeen (Scotland) has proven that, in the case of cancer, it protects in two ways: on the one hand, it limits the oxidative damage that can occur in cellular DNA and, on the other, it stimulates the repair of damage already caused, which is noticeable even with the consumption of just one piece per day.
3. Prevents cardiovascular diseases
A study from the University of Oslo (Norway) reveals that taking 2 to 3 kiwis daily regularly thins the blood, reduces platelet aggregation and improves cholesterol levels. These effects were evident even when taking just one piece of kiwi a day.
At the same time, the kiwi is a fruit rich in potassium (295 mg / 100 g), a mineral that promotes the elimination of liquids and helps counteract the effect of salt. That is why it is advisable in slimming dietsduring the pregnancy and in cases of hypertension and heart failure.
4. Helps digest proteins
Kiwi is a recommended dessert after a heavy meal because it contains actinidinwhich helps digest proteins, which prevents heaviness, gastritis and gas formation.
Now, this enzyme is also responsible for the allergic responses to this fruit. People who are allergic to latex or birch can sometimes be allergic to kiwi.
Kiwi allergy
The most common symptoms of kiwi allergy are hives and mucosal inflammation from the mouth, although others may appear.
If the reaction occurs the first time you eat a kiwi, it is advisable to avoid it permanently, but if it is mild and appears after eating it before without problems, you can consume it in smaller doses and less frequently.
On the other hand, people with a tendency to form kidney stones should keep in mind that kiwis They contain calcium oxalate crystals.
Kiwi in the kitchen
There are more than 400 varieties of kiwi. One of the best known is the haywardwith a creamy texture and sweet and sour flavor. The variety gold or yellow variety, With smooth, bronze-colored skin, it is highly appreciated for its golden flesh and sweeter flavor.
Exotic and exquisite
The best kiwis are those from New Zealand, with an identifying label. The Bay of Plenty in New Zealand is the birthplace of the modern kiwi. There it is harvested, stored and distributed at the optimal time so that it arrives in Europe in good condition.
But the process has a cost in money, loss of nutrients and energy expenditure. Fortunately, in the Galician Rías Bajas There is also the climate that kiwi needs: humid, rainy and without frost.
The Galician kiwis They satisfy 60% of the demand in Spain, the country in the world where they are eaten the most: 2.2 kg per person per year.
Better organic kiwi
In the Basque Country, Asturias and Galicia itself there are even organic crops, which are the most suitable to consume with skin. In the analyzes of the Polytechnic University of Valencia, directed by the professor and specialist in organic agriculture Lola Raigón, it has been proven that organically grown kiwis are richer in calcium, potassium and vitamin C than conventionally grown kiwis.
Organic kiwi also has an extra point of acidity that balances the flavor, improving its organoleptic score.
You can eat it with skin
Although it may surprise you, kiwi skin is edible and healthy. You just have to wash it well with a brush and remove lint.
There are three reasons to eat kiwis with skin. The first is that in fruits, in general, the concentration of vitamins decreases from the surface to the center and kiwi is no exception.
The second is that Kiwi skin also contains abundant vitamin E. With avocado, it is the only fresh fruit that can be considered a source of this antioxidant vitamin.
The third reason is that the skin contains antioxidant flavonoids which reinforce the effect of vitamins C and E, and also prevent the proliferation of pathogenic bacteria in the digestive system.
How to prepare it
To enjoy a kiwi as a fruit, it is best to cut it in half and eat each part with a spoon, since sliced it loses its vitamins more quickly.
Can be seasoned with cinnamon or ginger, sugar and orange zest. In salads, combined with fresh, soft cheeses, escarole, avocado or other citrus fruits, it is excellent.
When cooking it, you have to do it lightly. In desserts, it is included in fruit salads, carpaccio, juices, cakes…
How to tell if kiwi is ripe
When buying kiwis we will know that they are ripe if they yield slightly to pressure. Now, we can also choose green ones, since they can ripen perfectly at home.
When they are still green It is advisable to store them at room temperature, taking care to separate them from other fruits, as their enzymes can accelerate the ripening of…