I'll
admit it; I've only recently discovered kiwi berries and the first time I came across these small fruits, about the shape and size of a grape which tasted and looked exactly like a kiwi inside, they blew my
mind. They got me thinking that maybe I should start a blog series to introduce people to unusual but deliciously healthy foods.
So What
are They?
Kiwi
berries are a small variety of kiwi fruit that have a smooth, edible
skin. They are grown on the actinidia arguta vine which is
native to Japan, Korea, China and Northern Asia but is also grown
commercially in the US, UK and New Zealand.
Also
known as hardy kiwi, baby kiwi, dessert kiwi, grape kiwi and cocktail
kiwi, the kiwi berry tastes similar to a regular kiwi, but is often
sweeter and can be eaten whole and unpeeled.
The difference in size between a kiwi berry and a real kiwi
The
Health Benefits
Kiwi berries are a superfood! A
170g (6 oz) portion contains a staggering amount of
nutrients, including:
Double
the vitamin E of an avocado. Vitamin E is a powerful antioxidant
which helps boost your immune system.
Five
times the vitamin C of an orange. Vitamin C is a water soluble
nutrient, meaning we excrete it through our urine and need to top up
our levels every day. Like vitamin E, it's great for immunity and
also helps fight against cardiovascular diseases and cancer.
More
potassium than bananas. Potassium is important for maintaining fluid
and electrolyte balance and keeping the brain, heart, nerves and muscles
functioning normally. It also helps to lower blood pressure.
Zinc,
which promotes testosterone and healthy sperm production in men and
is good for the skin, hair, nails and teeth.
Folate,
which helps turn food into energy and is crucial for pregnant women
to reduce the chance of birth defects such as spina bifida in their
unborn baby.
Magnesium,
which builds bones, helps nerves to function and can fight
headaches, chronic pain, asthma and sleep disorders.
Fibre,
which not only keeps you regular but can help to avoid heart disease,
certain cancers and type 2 diabetes.
Kiwi
berries are also naturally low in fat, cholesterol and sodium.
How
to Store and Eat
Kiwi
berries should be left to ripen at room temperature. Their skin will
begin to turn a darker green and will be ready to eat when they feel
soft to the touch. Once ripe, store in the fridge to maintain shelf
life but allow to return to room temperature before eating or using
in recipes.
Kiwi
berries are generally not cooked and are most often eaten whole as a
nutritious snack. They can also be used in juices and smoothies and make a perfect novelty addition to fruit
salads.
Kiwi Mango Smoothie
So...have
you ever heard of kiwi berries? Leave a comment and let me know!