Golden kiwi is a variety of kiwi fruit with a yellowish-brown skin and a yellow flesh. It is just as nutritious as the more commonly known green kiwi and has many of the same health benefits. Some of these benefits include:
There are several different types of kiwi fruit, including:
Hayward:
The most common type, with brown fuzzy skin and bright green flesh. Hayward is a type of kiwi fruit that is widely grown and commonly found in grocery stores. It is the most commonly grown kiwi variety, and is characterized by its large size, brown fuzzy skin, and green flesh. Hayward kiwi is high in vitamins, minerals, and antioxidants, and offers many of the same health benefits as other types of kiwi. It is often eaten fresh, but can also be used in cooking and baking. The Hayward kiwi is well-known for its unique flavor and texture, making it a popular choice for kiwi fans.
Golden:
A sweeter variety with yellowish-brown skin and a yellow flesh. Golden kiwi is a type of kiwi fruit that is characterized by its yellow-gold flesh and sweeter taste. It is a hybrid of the green kiwi and is smaller in size, with a smooth skin that does not need to be peeled. Golden kiwi is rich in vitamins and antioxidants, and offers many of the same health benefits as traditional green kiwi. Additionally, its sweet flavor and tender texture make it a popular choice for eating fresh or adding to fruit salads, smoothies, and other dishes.
Sungold:
A smaller, sweeter variety with a smooth golden skin.Sungold kiwi is a type of kiwi fruit that is prized for its sweet, juicy flavor and bright yellow flesh. It is smaller in size than traditional green kiwi and has a thin, edible skin. Sungold kiwi is high in vitamins and antioxidants, making it a nutritious and delicious addition to a healthy diet. It can be eaten fresh or used in a variety of recipes, including fruit salads, smoothies, and baked goods. Due to its sweet flavor and delicate texture, Sungold kiwi is a popular choice among those who prefer sweeter fruit.
Abbott:
A large, sweeter variety with smooth brown skin. Abbott is a type of kiwi fruit that is characterized by its small size, smooth skin, and sweet, juicy flesh. It is a hybrid variety that is prized for its delicate texture and flavor, which is often described as being sweeter and less tart than traditional green kiwi. Abbott kiwi is high in vitamins, antioxidants, and fiber, and offers many of the same health benefits as other types of kiwi. It can be eaten fresh or used in a variety of recipes, including smoothies, fruit salads, and baked goods. The Abbott kiwi is a popular choice for those who prefer sweeter fruit and its small size makes it convenient for snacking on the go.
Tomuri:
A new, sweeter variety with a smooth green skin. Tomuri is a type of kiwi fruit that is native to New Zealand. It is a newer variety that is known for its small size, smooth skin, and sweet, juicy flesh. Tomuri kiwi is high in vitamins, antioxidants, and fiber, and offers many of the same health benefits as other types of kiwi. It is often eaten fresh, but can also be used in cooking and baking. The Tomuri kiwi is prized for its sweet flavor and delicate texture, making it a popular choice for those who prefer sweeter fruit. Due to its small size and smooth skin, it is also convenient for snacking on the go.
Matua:
A new variety with a sweet, tangy flavor and a smooth green skin. Matua is a type of kiwi fruit that is grown in New Zealand. It is a newer variety that is characterized by its large size, smooth skin, and sweet, juicy flesh. Matua kiwi is high in vitamins, antioxidants, and fiber, and offers many of the same health benefits as other types of kiwi. It is often eaten fresh, but can also be used in cooking and baking. The Matua kiwi is prized for its sweet flavor and delicate texture, making it a popular choice for those who prefer sweeter fruit. Its large size and smooth skin make it a convenient choice for slicing and using in a variety of recipes.
Here are 8 health benefits of kiwi fruit:
Boosts Immunity:
Kiwi is high in vitamins C and E, which are essential for a strong immune system. Vitamin C helps produce white blood cells that fight off infections, while vitamin E acts as an antioxidant to protect cells from damage. Eating kiwi regularly can help keep your immune system strong and ready to fight off illness.
healthy skin and hair
Kiwi can contribute to healthy skin and hair due to its high vitamin C content. Vitamin C helps produce collagen, which gives skin its elasticity and strength. Collagen also supports healthy hair growth and helps prevent breakage. The antioxidants in kiwi also help protect skin and hair from damage caused by free radicals. Additionally, kiwi is a good source of omega-3 fatty acids, which can help keep skin and hair moisturized and healthy. By including kiwi in your diet, you can help keep your skin and hair looking their best.
May benefit moms and babies
Kiwi may benefit moms and babies during pregnancy and breastfeeding. The high levels of vitamin C in kiwi can help support a healthy pregnancy, as it is essential for tissue growth and repair. Additionally, kiwi is a good source of folic acid, which is important for fetal brain and spinal cord development. During breastfeeding, kiwi can provide essential nutrients to both the mother and the baby, helping to support overall health and wellness. Eating kiwi regularly can help provide mothers and babies with the nutrients they need for a healthy pregnancy and postpartum period.
Supports Digestive Health:
The fiber content in kiwi fruit helps regulate digestion and prevent constipation. Kiwi is a good source of fiber, which is important for digestive health. Fiber helps regulate digestion and prevent constipation, and can also reduce the risk of colon cancer. The digestive enzymes in kiwi also help break down food, making it easier to digest. By including kiwi in your diet, you can help keep your digestive system healthy and functioning smoothly.
Antioxidant Protection:
Kiwi contains antioxidants such as vitamin C and carotenoids, which help protect against cellular damage. Antioxidants neutralize free radicals, which are unstable molecules that can cause damage to cells and contribute to the development of chronic diseases such as heart disease and cancer. Eating kiwi regularly can help provide your body with the antioxidant protection it needs to maintain good health.
Healthy Snack Option:
Kiwi is low in calories and high in nutrients, making it a great snack option for those watching their calorie intake. One medium kiwi fruit contains just 61 calories and provides a significant amount of vitamins, minerals, and antioxidants. By choosing kiwi as a snack, you can satisfy your hunger without consuming excess calories or sacrificing nutrition.
Lowers Blood Pressure:
Kiwi is high in potassium, a mineral that helps regulate blood pressure. Potassium helps balance out the effects of sodium in the body, which can help lower blood pressure and reduce the risk of heart disease. By including kiwi in your diet, you can help keep your blood pressure in a healthy range and maintain a strong cardiovascular system.
Anti-Inflammatory Properties:
Kiwi has anti-inflammatory properties, which may reduce the risk of certain chronic diseases such as heart disease, cancer, and diabetes. contains compounds such as actinidin that have anti-inflammatory effects. Inflammation is a natural response of the body to injury or infection, but chronic inflammation can contribute to the development of chronic diseases such as arthritis, heart disease, and cancer. Eating kiwi regularly can help reduce inflammation and provide the body with protection against disease.
Better Sleep:
The serotonin in kiwi fruit has been shown to improve sleep quality and promote relaxation, making it a good choice for those with insomnia. Kiwi is a good source of serotonin, a hormone that regulates sleep. Serotonin is converted to melatonin in the body, which helps regulate sleep-wake cycles and promotes better sleep. Eating kiwi before bed can help increase serotonin levels and improve sleep quality. Additionally, kiwi is a good source of antioxidants that help reduce oxidative stress, which can interfere with sleep. By incorporating kiwi into your bedtime routine, you can help improve the quality of your sleep and wake up feeling refreshed.
reduce the risk of heart disease
Kiwi has been shown to have a positive effect on heart health. The high levels of antioxidants and fiber in kiwi help reduce oxidative stress and inflammation, which are risk factors for heart disease. Additionally, kiwi is high in potassium, which helps regulate blood pressure and reduce the risk of heart disease. The vitamin C in kiwi also helps protect the heart by reducing oxidative stress and improving the function of blood vessels. By eating kiwi regularly, you can help lower your risk of heart disease and maintain a healthy cardiovascular system.
Here are the nutrition stats for 1 medium-sized kiwi fruit (69 g):
- Calories: 46
- Protein: 1 g
- Fat: 0.9 g
- Carbs: 11 g
- Fiber: 2 g
- Vitamin C: 64% of the daily value
- Vitamin K: 36% of the daily value
- Folate: 5% of the daily value
- Potassium: 3% of the daily value
- Magnesium: 4% of the daily value.
Kiwi fruit can be eaten in a variety of ways:
- Raw: Simply cut the fruit in half and scoop out the flesh with a spoon.
- Sliced: Slice the fruit and add it to a salad or fruit platter.
- Peeled: Peel the skin with a knife or peeler and enjoy the fruit as a snack.
- Blended: Add kiwi to a smoothie or puree for a tasty and healthy drink.
- Baked or Grilled: Bake or grill kiwi for a unique and delicious side dish.
- Dried: Dehydrate kiwi slices for a sweet and healthy snack.
- Preserved: Make kiwi jam, sauce, or chutney for a tasty addition to toast or meats.