Kiwi is one of the most consumed fruits on the planet. Green, and yellow, of various sizes and always with a characteristic acidic and sweet touch, they are part of a rich and varied diet. We learn more about its origin, properties, and how to use it in everyday recipes.
What is Kiwi?
Kiwi is a berry with the scientific name Actinidia Chinensis, which has up to three varieties suitable for consumption. Oval or spherical in size, it is a real bomb of vitamins and nutrients that can be preserved for long periods of time thanks to the hard skin that surrounds it. Its dermis is covered with characteristic hairs that make it soft to the touch. Its fleshy pulp is emerald green or orange-yellow in colour, with small edible black seeds.
Within the species, we can find up to three different varieties: chinensis, setosa, and hispida. The first is the best known and most consumed on the planet, with an annual production exceeding forty million tons.
It is grown in humid areas, so it is common to see kiwi plantations on the banks of rivers or in deep valleys, where the temperature, soil, and wind conditions are ideal. It is a type of crop that requires partially acidified soils, with a low calcium concentration but large nutrient inputs through organic matter.
Kiwi crops must be well protected from the wind, as their inflexible branches can break. They cannot be grown in climates with very extreme temperatures or high-temperature ranges between night and day. This explains their poor production in frosty areas, as temperatures below 0 ºC can prevent the shoots from developing properly. In addition, temperatures below 5 ºC cause damage to the entire aerial part of the plant.
Origin and history of kiwi
Although it could be believed that it originated in New Zealand, nothing could be further from the truth. The kiwi, as we know it today, is originally from China. And, specifically, from the vertiginous slopes of the Himalayan mountain range. There, surrounded by the highest peaks on the planet, vast glaciers, and deep fertile gorges, this fruit grows wild. Its limited commercialization and exportation meant that this fruit was relegated to the territory comprising the Changjiang River valley. Known there as minotaur, or monkey peach, this berry traveled thousands of kilometers to New Zealand in the 1930s thanks to a mission trip. The good climatic conditions of the oceanic country, with mild winters and no frost, did the rest.
China remains the world’s largest kiwi producer, with more than two million tons per year. Despite its fame, New Zealand only produces around four hundred thousand tons per year. However, kiwi has also reached our country; in the 1970s, the province of Pontevedra (which has exceptional climatic conditions similar to those of New Zealand or China) was the first place where quality kiwi was produced.
Nestled among seas of eucalyptus trees, Asturias is one of the regions with the highest kiwi production in Spain. The mouth of the Nalón River is, in fact, a true paradise full of kiwi plantations that line the banks of the longest river in the Principality. The meanders that form near the mouth create the perfect habitat for fruitful little islands, rich in nutrients, and full of kiwi trees.
According to data from the Ministry of Agriculture, Fisheries and Food, the Spanish kiwi harvest in 2020 exceeded 27,000 tonnes, with Pontevedra, A Coruña, and Asturias being the provinces with the highest production.
Nutritional values of kiwi
Low in calories and fat, kiwis are a delicious fruit that stands out for their remarkable vitamin values. Thus, they are rich in vitamin A – which helps in the formation of bone tissue and mucous membranes – and vitamin E – which improves the production of red blood cells and helps the immune system. They provide up to 10% of the daily folic acid requirements, a type of compound that is essential for cell regeneration and is vital during pregnancy. This is the nutritional profile according to the Center for Research in Endocrinology and Clinical Nutrition – data referring to 100 g of product -:
- Water : 85%
- Calories : 50 kcal
- Carbohydrates : 10 g
- Proteins : 1 g
- Fat : < 0.5 g
- Fiber : 2 g
- Potassium : 0.29 g
- Vitamin C : 0.06 g
- Folic acid : 45-60 μg
- β-carotene : 16-32 μg
However, if there is one thing kiwis are known for, it is their vitamin C content. A single medium-sized piece provides more than 100% of the vitamin C that our system needs. A water-soluble vitamin that acts in the natural healing of tissues, helps the absorption of iron, and acts in the protein synthesis of our body.
Properties and benefits of kiwi
Kiwi is one of the first fruits that comes to mind when we have episodes of constipation. Its high fibre content, its high vitamin concentration, its easy consumption – suitable for the whole family – and its versatility in cooking make it one of the most consumed fruits in our country.
Source of fiber and vitamins
In addition to its vitamin content already described, kiwi is an important source of natural fiber. It improves digestion and facilitates transit naturally, being one of the most recommended fruits for episodes of constipation.
Recommended for its low glycemic index
It has a low glycemic index, which makes it a tasty and juicy fruit for low-sugar diets or people with diabetes, avoiding dangerous glucose spikes.
Recommended for good digestion
Kiwis contain an enzyme, known as actinidin, which helps metabolize food in our digestive system.
Contraindications of kiwi
When eating kiwi, you should be careful with the acidity, which is not recommended for the health of your gums and tooth enamel, if you suffer from episodes of gastritis, if you are undergoing medical treatment or even if you have possible allergic reactions.
Acidity, the enemy of your oral health
The acidity of the berry means that excessive consumption can hurt the gums and cause damage to the natural enamel of the teeth.
Not recommended if you suffer from gastritis
It is not suitable for people with gastritis. While its consumption is optimal in periods of constipation, a diet rich in kiwis can cause stomach irritation due to the acidity of the berries.
Be careful with medications
Its high concentration of vitamin K means that its consumption is not recommended if we are undergoing pharmacological treatment. For example, anticoagulants, such as the popular Sintrom, can suffer from competition reactions between their active ingredients and this vitamin, making the effect of the anticoagulant ineffective and causing unwanted damage.
Allergies
There are people who may have episodes of hypersensitivity, that is, allergies if they consume this type of fruit. The main reason is the allergenic capacity of kiwi, with up to thirty different compounds, where the most influential is chitinase.
Kiwi recipes and uses in cooking
Kiwi is a versatile fruit in popular recipes. In addition to being consumed fresh, kiwi is a fruit that allows you to play with its textures. When the heat is on, it is a perfect fruit to enjoy in a kiwi granita due to its acidic contribution and its sweet touch. A true classic in baking, it is common to find kiwi jam as well as the “Instagrammable” açaí-bowls that usually use it, a real temptation that you cannot miss.
With the current gastronomic renewal, it is not unusual to find kiwi-based sauces in game-based dishes, where the acidity of the Asian berry leaves aside the already-seen blueberry compotes. And, where it is always a success, it is a varied and colorful fruit salad, perfect to cover our daily recommended portions of fruits and vegetables.
If you want the little ones in the house to eat fruit, there’s nothing like these watermelon and kiwi popsicles. With a kiwi base that reminds us of the rind of summer fruit, we’ll make some easy, delicious, and extremely refreshing popsicles.