In terms of nutrient-rich fruits that offer refreshing flavor and numerous health benefits, kiwis unquestionably top the chart. With their bright green flesh, tiny black seeds, and sweet–tangy taste, kiwis are more than just delicious—they’re a powerhouse of vitamins, minerals, and antioxidants that can strengthen immunity, improve digestion, and support overall wellness.
This article explores the history of kiwi, whether it is considered a hot or cold fruit, its nutritional value, top health benefits, ways to incorporate it into daily life, potential risks, and how NRTC Group—one of the UAE’s leading fresh fruit and vegetable distributors—delivers premium-quality kiwis straight from the farm to your table.
Origin of Kiwi Fruit
The kiwi fruit (Actinidia deliciosa) originates from the mountainous regions of China, where it was historically known as the “Chinese gooseberry.” In the early 20th century, it was introduced to New Zealand, where farmers cultivated and commercialized it under the name “kiwi,” inspired by the country’s national bird.
Today, kiwi is grown worldwide—including Italy, Chile, Greece, and New Zealand—making it an accessible superfruit.
Is Kiwi a Heat or Cold Fruit?
Kiwis are considered a cooling fruit, ideal for balancing body heat during hot weather. Their high water content and naturally refreshing taste help regulate body temperature. However, thanks to their high vitamin C and antioxidant content, they are equally beneficial in winter for boosting immunity and helping prevent seasonal colds.
Whether it’s summer or winter, kiwi adapts perfectly to your body’s needs, offering the best of both worlds.
Kiwi Nutrition Facts
A quick look at the nutritional content per 100 grams of kiwi:
- Calories: 41–45 kcal
- Carbohydrates: 10.1 g
- Fiber: 2.1 g
- Protein: 0.8 g
- Vitamin C: 92.7 mg (more than oranges!)
- Vitamin K: 40 µg
- Potassium: 312 mg
- Folate: 25 µg
- Calcium: 34 mg
- Magnesium: 17 mg
Kiwis are low in calories, rich in fiber, and exceptionally high in vitamin C—making them an excellent choice for weight management, heart health, and immunity.
Top 10 Kiwi Fruit Benefits
- Boosts Immunity – Packed with vitamin C, kiwis strengthen the immune system and help the body fight infections and viruses.
- Supports Digestion – Kiwi contains actinidin, a natural enzyme that aids protein digestion. Its fiber content also promotes regular bowel movements.
- Improves Heart Health – High potassium levels help regulate blood pressure by balancing sodium, reducing strain on the heart.
- Enhances Skin Glow – Antioxidants and vitamin C support collagen production, keeping skin firm, hydrated, and radiant.
- Aids Weight Loss – Low in calories and high in fiber, kiwis help you stay full longer and support healthy digestion.
- Improves Sleep Quality – Some studies suggest that kiwi consumption before bed may improve sleep due to its antioxidants and serotonin levels.
- Regulates Blood Sugar – Despite their sweetness, kiwis have a low glycemic index, making them suitable for people with diabetes.
- Strengthens Bones – Vitamin K and calcium in kiwi support bone strength and may help prevent osteoporosis.
- Protects Eyesight – Lutein and zeaxanthin support eye health and reduce the risk of age-related macular degeneration.
- Reduces Inflammation – Kiwi’s polyphenols and antioxidants help fight inflammation and oxidative stress, which contribute to chronic diseases.
How to Consume Kiwi Fruit?
- Eat it raw: Slice it in half and scoop out the flesh.
- Add to smoothies: Blend with banana, spinach, and yogurt for a nutritious drink.
- Mix into salads: Add kiwi slices to fruit or green salads for extra zest.
- Use as a topping: Pair with oatmeal, pancakes, or yogurt bowls.
- Make fresh juice: Combine kiwi with mint and lemon for a refreshing detox drink.
Pro tip: The skin is edible and rich in fiber—just rinse thoroughly before eating!
Possible Dangers of Kiwi Fruit
Although kiwi is safe for most people, it may cause allergic reactions in individuals allergic to latex, bananas, or avocados. Symptoms may include itching, swelling, or skin rashes. Eating too much kiwi may also cause digestive discomfort due to its high fiber content.
NRTC Group: Delivering Fresh Kiwis to Your Table
If you’re in the UAE and seeking fresh, high-quality kiwis, NRTC Group is a trusted source. As one of the nation’s leading suppliers of fresh fruits and vegetables, NRTC ensures that every kiwi is carefully handpicked, stored, and delivered under optimal conditions to preserve freshness and nutritional value.
Our commitment to quality, sustainability, and our expertise in sourcing Kiwis for the last 50 years make us a reliable partner for homes, restaurants, and retailers alike.
Conclusion
From boosting immunity to improving digestion and enhancing skin health, kiwi truly earns its reputation as a superfruit. Its delicious flavor, nutritional richness, and versatility make it a valuable addition to any diet.
With dependable suppliers like NRTC Group, you can enjoy farm-fresh kiwis year-round, ensuring that you and your loved ones receive the very best nature has to offer.
