The kiwi is one of those fruits that often ends up in the shopping cart without too many questions: it is bought because it is “good for you”, because it is digestible, because the doctor or nutritionist recommends it. And in fact, there is some truth behind its popularity. Behind that somewhat anonymous appearance and that bright green pulp, the kiwi concentrates an interesting nutritional profile, an agricultural history that crosses continents, and a wider use in the kitchen than you might think, especially when you stop considering it just a fruit for the end of a meal.
A Story That Starts From Afar
Kiwi is the fruit of Actinidia Delicious, a species native to China, where it grew spontaneously and was used more for ornamental and medicinal purposes than for food. At the beginning of the twentieth century, the plant arrived in New Zealand, where the climate and the work of agricultural selection radically changed its characteristics: the fruit became larger, sweeter, and suitable for large-scale consumption. It is here that the name “kiwi” was also born, chosen for commercial reasons and for the similarity with the bird symbol of the country. From there, the step towards Europe is short. In Italia, the kiwi finds ideal soils and conditions, especially in Lazio, Piedmont, and Veneto. Today, our country is among the main world producers, together with New Zealand, Chile, France, Japan, and the USA.
What’s Really Inside a Kiwi
From a nutritional point of view, the kiwi is a fruit with a low caloric density but a high concentration of micronutrients. One hundred grams of edible portion provide approximately 44 calories, with an energy distribution in which carbohydrates prevail (77%), followed by lipids (12%) and proteins (11%). In detail, again on 100 grams of fruit without peel, we find a high percentage of water (86.4 g), approximately 9 grams of soluble sugars, and 2.2 grams of fiber, well distributed between soluble and insoluble. It is precisely this balance that makes kiwi interesting also for those who need to keep their calorie intake under control without giving up the feeling of satiety. The real strong point, however, as the experts report from Humanitas Health, is the vitamin and mineral profile. Kiwi is one of the richest sources of vitamin C ever, with approximately 85 mg per 100 grams, which are accompanied by group B vitamins, vitamin K, vitamin E, and folic acid. On the mineral salts front, potassium stands out (about 400 mg), phosphorus, soccer, and magnesium, with a limited presence of sodium. They complete the picture with iron, copper, and manganese, beyond polyphenols and carotenoids, antioxidant compounds of plant origin.
Real Benefits and Limitations to Be Aware Of
Thanks to this composition, kiwi is considered an ally of cardiovascular and metabolic health. The combination of potassium, fiber, and antioxidants contributes to counteract oxidative stress, that is, the action of free radicals that can damage cells and DNA. In particular, Vitamin C plays an important role in the body’s defense mechanisms and also seems to offer protection against some respiratory symptoms linked to asthma.
Having said that, kiwi is not suitable for everyone in every situation. Its consumption can interfere with some medications, in particular those for high blood pressure, anticoagulants, and antiplatelets, and it is therefore best not to exaggerate and talk to your doctor in case of ongoing therapies. Furthermore, kiwi contains oxalates, natural substances that, if taken in large quantities, can promote the formation of kidney or gallstones, making it less suitable for those suffering from kidney or gallbladder problems. Then there is the issue of allergies. Kiwi is one of the fruits involved in the so-called latex-fruit syndrome: those who are allergic to latex can also develop reactions to the consumption of kiwis, which is why particular attention is needed.
When to Find It and How to Bring It Into the Kitchen
In Italia, the kiwi season runs from November to May. In the summer and autumn months, between June and October, the market is supplied mainly by New Zealand productions, guaranteeing almost continuous availability throughout the year. In the kitchen, kiwi is often relegated to fruit salad or eaten raw, but its use can be broader. Its acidity makes it indeed interesting in salads, also combined with savory ingredients such as fennel, fresh cheeses, or smoked fish. In smoothies and centrifuges, it works well both alone and together with apple, pear, or green leafy vegetables. However, it should be remembered that kiwi contains an enzyme, actinidina, capable of tenderizing proteins. It is a useful quality in marinating meat or fish, as long as they are short, but it becomes a limit in some sweet preparations because it can prevent the correct gelling of creams and jellies if used raw. A short cooking solves the problem and opens the way to jams, sweet and sour sauces, and more structured desserts.
Learn more about the benefits and uses of kiwi Here