It’s What’s Inside that Counts

They say, “Don’t judge a book by its cover,” but we say “Don’t judge a fruit by its fuzz”—you never know what you might find inside! Slice into the fuzzy (and totally edible!) skin of a kiwifruit and you’ll be greeted by a stunning green interior speckled with tiny black seeds and a trove of nutritional benefits.

Digestion

Kiwifruits contain a unique enzyme called actinidin that helps the body break down proteins. They are also a great source of soluble and insoluble fiber that supports healthy digestion and bowel movement.¹ Kiwi skins contain a higher concentration of fiber for those who can tolerate (or enjoy) the strange mouthfeel. For those who find the fuzzy texture less appealing, the fuzz can be removed by gently scraping the fruit with a spoon.

Iron Absorption

Increasing iron intake to address iron deficiency is only half the battle for those struggling with low iron; making sure you absorb the mineral is just as important. Fortunately, the high vitamin C content of kiwis supports iron absorption. One study found a median increase in serum ferritin of about 10.0 ug/L in participants who paired kiwifruit with iron-fortified breakfast cereals. This amount was significant enough to take individuals who were deficient into a normal range of iron in the blood.²

Immune Function

Vitamin C is well-known for its immune function support, and kiwifruits might just take it to the next level. Studies show kiwifruit supports immune function by increasing vitamin C levels in the body, and kiwis have been shown to significantly reduce the duration and severity of upper respiratory infections, including congestion and sore throats.^{3 4}

Mental Health

Nutrition plays a major role in our mental health and certain deficiencies can lead to increased depression and anxiety. One notable nutrient in the department of ensuring good mental health is vitamin C. A study of 155 adults with low vitamin C showed eating two kiwifruits daily improved mood and vitality within just four days and improvements peaked around 14-16 days.⁵ One of the researchers, Professor Tamlin Conner, notes, “It's great for people to know that small changes in their diet, like adding kiwifruit, could make a difference in how they feel every day.”⁶

The Best Treasures are Organic

With all the amazing benefits kiwifruits offer, you definitely want to get the most out of every delicious bite, and that’s why organic is the way to go. While kiwifruits are listed as one of the Environmental Working Group’s Clean Fifteen,⁷ which means that there are typically fewer synthetic pesticides found on this fruit, that doesn’t mean you should buy conventionally grown kiwifruits—though there are fewer pesticide residues, synthetic pesticides and fertilizers are still being used to grow conventional kiwifruits to the detriment of our health and the health of the planet. Organic growing methods mean holding the growing process to standards that protect our health and the environment.⁸ Organic standards have also been shown to produce more nutrient-rich foods; when it comes to kiwifruits, organic kiwis tend to grow thicker skins (which means more fiber) and contain higher levels of antioxidants to ward off hungry insects and diseases. A kiwifruit grown organically responds and adapts to its environment, and in turn, produces a healthier fruit for us to eat. Kiwi vines require pollinators like bees to grow and many pesticides used in conventional farming are detrimental to bee populations.⁹ Choosing organic means choosing a healthier fruit for you and for the pollinators. Now that’s good4u!

Try Our No-Bake Fruit and Yogurt Tart Recipe

This light tart truly is as “simple as pie.” It comes together in about 20 minutes, using simple, real food ingredients. A delicious dessert that impresses and is good4u? Yes, please!

GET THE RECIPE

References

1. Richardson, D.P., Ansell, J. & Drummond, L.N. The nutritional and health attributes of kiwifruit: a review. European journal of nutrition 57, 2659–2676 (2018). https://doi.org/10.1007/s00394-018-1627-z
2. Beck, K., Conlon, C. A., Kruger, R., Coad, J., & Stonehouse, W. (2011). Gold kiwifruit consumed with an iron-fortified breakfast cereal meal improves iron status in women with low iron stores: a 16-week randomised controlled trial. The British journal of nutrition, 105(1), 101–109. https://doi.org/10.1017/S0007114510003144
3. Skinner, M. A., Loh, J. M., Hunter, D. C., & Zhang, J. (2011). Gold kiwifruit ( Actinidia chinensis 'Hort16A') for immune support. The Proceedings of the Nutrition Society, 70(2), 276–280. https://doi.org/10.1017/S0029665111000048
4. Hunter, D. C., Skinner, M. A., Wolber, F. M., Booth, C. L., Loh, J. M., Wohlers, M., Stevenson, L. M., & Kruger, M. C. (2012). Consumption of gold kiwifruit reduces severity and duration of selected upper respiratory tract infection symptoms and increases plasma vitamin C concentration in healthy older adults. The British journal of nutrition, 108(7), 1235–1245. https://doi.org/10.1017/S0007114511006659
5. Benjamin D. Fletcher, Jillian J. Haszard, Margreet C. M. Vissers, Tamlin S. Conner. Smartphone survey data reveals the timecourse of changes in mood outcomes following vitamin C or kiwifruit intervention in adults with low vitamin C. British Journal of Nutrition, 2023; 1 DOI: 10.1017/S0007114523002787
6. University of Otago. (2024, January 24). 'Furry fruit' improves mental health -- fast. ScienceDaily. Retrieved February 19, 2024 from www.sciencedaily.com/releases/2024/01/240124191505.htm
7. Clean FifteenTM conventional produce with the least pesticides. Environmental Working Group. (2023). https://www.ewg.org/foodnews/clean-fifteen.php
8. Organic vs conventional. Rodale Institute. (2018, December 3). https://rodaleinstitute.org/why-organic/organic-basics/organic-vs-conve…
9. Society of Chemical Industry. (2007, March 26). Organic Is Healthier: Kiwis Prove That Green Is Good. ScienceDaily. Retrieved February 18, 2024 from www.sciencedaily.com/releases/2007/03/070326095806.htm