Benefits of Kiwi, Eating, Buying and Storing Tips

On the outside, a kiwi looks like a fuzzy brown egg; on the inside its bright green flesh is sprinkled with a ring of small, black seeds. It has a distinctive, somewhat tart flavor with overtones of berries. Kiwis were once considered an exotic fruit, but they have become increasingly plentiful.

Kiwis are harvested while green and can be kept in cold storage for 6 to 10 months, making them available for most of the year. Ripe kiwis are eaten raw; even the skin is edible if it is de-fuzzed.

Health Benefits

Reduces high blood pressure and cholesterol.
Kiwis provide potassium, which helps lower blood pressure, and pectin, a soluble fiber that helps control blood cholesterol levels.

Protects against cancer.
A large kiwi provides about 80 mg of vitamin C and contains vitamin E, both strong antioxidants. The fruit is also endowed with other phytochemicals, which help fight free radical damage that can eventually lead to cancer.

Prevents macular degeneration.
Kiwis contain both lutein and zeaxanthin, antioxidants associated with eye health.

Encourages weight loss.
A large kiwi has about 55 calories and is packed with filling fiber.

Eating Tips
• Stir chunks of kiwi into a ceviche.
• Top a toasted whole wheat bagel with cream cheese and kiwi slices.
• Toss chunks with red leaf lettuce in poppy seed dressing.

Buying Tips
• Look for firm, unblemished fruit in any size.
• The flesh of ripe kiwis should give in to slight pressure.

Storing Tips
• Store kiwi at room temperature. They will last about 7 days.
• For longer storage, keep them in the refrigerator; they will last up to 4 weeks.

QUICK TIP:
Tenderize meat with kiwis
Kiwi contains an enzyme (actinidin) that is a natural meat tenderizer. The fruit can be used as a marinade to tenderize tough meats. Rubbing the meat with a cut kiwi and waiting 30 to 60 minutes before cooking will tenderize the meat without imparting any flavor from the fruit.