Kiwi

What is a kiwi?

The kiwi is the fruit of an Actinidia deliciosa, a species native to China and introduced in New Zealand during the early twentieth century. Currently the main producers of this fruit are Italy, New Zealand, Chile, France, Japan and the United States.

 

What are the nutritional properties?

100 g of kiwi (excluding skins) provide 44 calories broken down as follows:

• 77% carbohydrates

• 12% lipids

• 11% protein

In particular, 100 grams of the edible part of the fruit contain:

• 86.4 g of water

• 1.2 g of protein

• 0.6 g of lipids

• 9 g of soluble sugars

• 2.2 g of fibers, of which:

  • 0.78 g of soluble fiber

  • 1.43 g of insoluble fiber

Among the vitamins and minerals, 100 g of kiwi (excluding skins) provide:

• 85 mg of vitamin C

• 0.4 mg of niacin

• 0.05 mg of riboflavin

• 0.02 mg of thiamine

• vitamin K

• Vitamin E

• folic acid

• 400 mg of potassium

• 70 mg of phosphorus

• 25 mg of calcium

• 12 mg of magnesium

• 5 mg of sodium

• 0.5 mg of iron

• copper

• manganese

The kiwi is also a source of polyphenols (flavonoids) and carotenoids.

 

When should you not eat kiwis?

Kiwi consumption can interfere with the intake of drugs against high blood pressure, anticoagulants and antiplatelet agents.

 

Period availability / season

In Italy the season of the kiwi begins in November and ends in May. Between June and October the fruit is available in its original market, New Zealand.

 

Possible benefits and contraindications

Kiwis are important sources of potassium, fiber and antioxidants. The latter (especially vitamin C) can help neutralize free radicals that can damage cells and their DNA and furthermore promote the development of inflammation and tumors. Vitamin C in kiwi also appears to protect against respiratory symptoms, asthma, and along with polyphenols and potassium it can help protect cardiovascular health.

But inside the kiwi there are also oxalates, natural substances that in too high concentrations may contribute to kidney stone formation. Due to this reason its consumption may be contraindicated in the presence of problems in the kidneys or gall bladder, especially if not treated properly.

Finally, the kiwi contains molecules associated with the so-called "latex-fruit syndrome". In the case of latex allergy it is therefore advisable to pay attention to the consumption of kiwi.