Kiwi – The Super Fruit With The Hairy Skin Is So Healthy

The kiwi has been one of the most popular types of fruit in Germany for many decades. There is a good reason for this: the fruit in the hairy shell is a real vitamin and nutrient bomb and therefore very healthy.

The kiwi originally comes from China. That is why it was initially referred to as the Chinese gooseberry. It found its way to the western world via New Zealand, where it was cultivated at the beginning of the 20th century. In 1952 New Zealand began exporting kiwifruit – first to England, where the fruit, which grows on a climbing shrub, quickly became very popular. It was also the English who eventually gave the kiwi its name. It was named after New Zealand’s national symbol, the kiwi bird. The kiwi quickly established itself throughout Europe, where it is also grown today. The kiwi fruit has long been an integral part of many people’s daily fruit consumption – after all, kiwis not only taste delicious, but they are also very healthy.

Which vitamins and nutrients make the kiwi so healthy?

Actually, the kiwi deserves the label “superfood” more than most other fruits. One of the reasons for this is that few other types of fruit can boast such a high vitamin C content. 100 grams of the fruit contain 92.7 mg of vitamin C. One and a half to two kiwis cover the daily vitamin C requirement of an adult. Kiwis contain even more vitamin C than oranges. This makes it the perfect fruit to provide the best possible support for the immune system and to strengthen the body, especially in stressful situations, and not just in the cold season.

The kiwi also contains B vitamins and beta-carotene, which are important for eye health and healing processes in the body, among other things. The contained vitamin E has an antioxidant effect and counteracts skin aging. Antioxidants also prevent cancer or dementia. It also contains vitamin K, which is important for blood clotting.

In addition to being rich in vitamins, the kiwi also provides a lot of minerals: it contains magnesium, calcium, and potassium. Thus, the fruit supports, among other things, the health of bones and muscles – including the heart muscle. But that’s not all: kiwis also provide a lot of valuable dietary fiber.

The special enzyme of the kiwi: actinidain

A special feature of the fruit is the enzyme actinidain it contains. It helps to break down and break down proteins. The enzyme supports digestion and reduces the feeling of fullness after eating. Since kiwis also help the body absorb proteins better, the fruit is particularly recommended for athletes. However, not all people tolerate actinidain, which is considered the main allergen in kiwi and can trigger an allergic reaction in some people. It is also not recommended to combine kiwifruit with dairy products due to its actinidain content. Because the enzyme breaks down the milk protein and thus creates an unpleasant taste.

Different types of kiwi and their consumption

By the way, there are several types of kiwis. Kiwis with green flesh are also called Actinidia deliciosa, and Actinidia chinensis is also known as kiwis with golden/yellowish flesh. The two types differ primarily in terms of taste – the green fruit is a little sourer, and the golden version is a little sweeter and milder.

Incidentally, the peel of kiwis is also suitable for consumption – provided the fruit is untreated. So look out for the organic seal when buying. The fruit is often treated with chemicals, including pesticides that can be found on treated fruit. If it is untreated organic fruit, you can wash the skin thoroughly and then eat it. This is even recommended – because the peel contains numerous antioxidants and dietary fibers. In addition, the vitamin content is highest directly under the peel.

What to look for in kiwis

Kiwis are not only extremely healthy but also extremely low in calories – so if you watch your weight, you can grab them without hesitation. You don’t have to worry about too high a dose of vitamin C either: Excess natural vitamin C is excreted by the body.

When buying, you should make sure that the fruit is not too hard or too soft. The fruit is ripe when it is medium-hard and can be easily scooped out. Kiwis will keep for several days in the fridge.


Kiwis offer a wide range of health benefits for the immune system, digestion, connective tissue, heart, muscles, vitamin balance, and general well-being. They are perfect vitamin C suppliers – and available cheaply in almost every supermarket. So if you want to do something good for your health, you should regularly reach for the small, furry fruit grips!

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