All the Colors of the Rainbow – Kiwi

This post is part of a new series for Bekah’s Bites. We will be sharing nutrition tips about colorful fruits and vegetables. Think about rainbow colors when you choose your produce because those bright shades not only mean better flavor, it means they contain healthy nutrients.


Red_kiwi_fruit_slicesThe juicy, green fruit of the kiwi, though a little tricky to pull away from the skin, makes a great addition to sweet or savory dishes, dressings and mixed drinks or smoothies. It is one of the most versatile and nutrient-rich fruits to grace your table.

Not only is this tiny green fruit an international traveler but it went through a name change during its world tour! The story of its name begins with a bird – the kiwi, in fact. Kiwifruit being the super delicious green and black seed-speckled fruit was named for its similarity to New Zealand’s national bird (which is small, brown and fuzzy, too). Kiwifruit began life known as the Chinese Gooseberry and resided in northern China. Later missionaries introduced the tropical lime green fruit to New Zealand. The island was able farm then export these “berries” but not without a serious name change. Due the high taxes placed on berries leaving the country, the former berry became known as a kiwi or kiwifruit after its resemblance to its namesake.

Hardy-Kiwi-Comparison-3This little oval fruit has around 61 calories and boasts five times more Vitamin C than an orange. It also adds a healthy dose of Vitamin K (1 cup = 90% of daily allowance!) to your diet. Along with Vitamins A, B and E, this tiny powerhouse fruit contains potassium, lots of fiber and omega-3 fatty acids. These nutrients benefit you by:


  • Being an immune booster
  • Helping blood clot after a cut or scrape
  • Improving skin, bone and tooth health
  • Balancing electrolytes to help with blood pressure
  • Keeping your system running smoothly
  • Reducing inflammation and heart disease risk

kiwi-fruit-999848Such a fun name for such a nutritionally dense fruit! Check out the Easy Friday Lunch that includes fiber rich black beans and a kiwi salsa to add some kick to your lunch and give you energy to start your weekend!


Cooking tip

Getting juicy green fruit from a kiwi can be tricky but try this tip!

Peel a kiwi fruit by cutting off both ends then insert a large spoon between the skin and the fruit. Move the spoon inside the skin and around the fruit, and then pop out the green midsection. Now the kiwi is ready to eat without the fuzzy outer layer!