Hi Folks, again I heard about Kiwis just yesterday from an Eye Surgeon over YouTube yesterday - how they are Beneficial for Our Eyes. Then an Article on MSN today. I've placed two Articles for good measure here, including one that Informs us about the difference between the Green Kiwis and the Gold Kiwis.
Kiwis Come To Light For Health Benefits
Kiwi Unpeeled: How Two A Day Could Be The Key To Fresher Skin Health and Better Sleep
By Meike Leonard – Daily Mail
Tart, green and fuzzy, they may not always seem the most appealing snack.
But experts say the humble kiwi comes with a whole host of benefits – for our mood, digestion and even skin.
Native to China since the 12th century, kiwi were traditionally used for medicinal purposes.
The fruit was administered for stomach issues as well as to aid digestion, ancient records show.
In the early 20th century, after horticulturists brought the plant's seeds to New Zealand – where it was renamed for its resemblance to the country's furry, brown national bird – the kiwi became a popular snack amongst stationed US servicemen.
Today, the fruit is one of New Zealand's defining agricultural products – making more than NZ$1billion in export revenue.
And recent research shows the kiwi can benefit more than just the digestive system.
Experts speaking to the Daily Mail say that kiwis can help with a range of health issues.
'They're rich in fibre, vitamin C, potassium and plant compounds known as polyphenols – all of which play supportive roles in overall health when included as part of a balanced diet,' explained nutritionist and founder of the Rhitrition Clinic Rhiannon Lambert.
'Kiwis are one of the most underrated fruits out there!'
So, read on for our expert-led guide on the myriad health benefits of the kiwi – and how to harness them...
Do kiwis help with constipation?
Packed with fibre, kiwis are amazing at helping digestion – and keeping you regular.
In fact, two to three kiwis a day is actually a recommended treatment for people suffering with constipation, according to British Dietary Association guidelines.
Clinical trials have also shown that kiwis can help reduce side effects like bloating.
The fruit does this because of its impressively high quantities of both soluble and insoluble fibre, explains registered dietician Nichola Ludlam-Raine.
'Soluble fibre, which you find in the fleshy part of the fruit, is good for heart health and cholesterol,' she said.
'Insoluble fibre, meanwhile, helps with digestion and keeping you regular.'
Fibre helps the digestive system by adding bulk and softening stool.
Soluble fibre, meanwhile, dissolves into a gel which feeds good bacteria in the gut, making it better able to digest food in the future, and providing the body with essential nutrients.
And just one kiwi contains up to 3g of fibre.
To up the dose of fibre even more, says Ms Ludlam-Raine, eat the kiwi's skin.
'This should increase the fibre content by 50 per cent. And if you gently rub off some of the furry coating, tastes great too,' she explained.
Ms Ludlam-Raine advises chopping a kiwi – skin on – into your fruit salad, or have it on top of yoghurt, with a handful of similarly high-fibre linseeds.
So kiwis help you sleep?
Kiwi fruits may even help improve sleep length – and quality – say experts.
Researchers from Northumbria University's Sleep Research Centre, the University of Limerick and the Sports Ireland Institute in Dublin found that eating two kiwis a night an hour before bed led to better quality and less interrupted sleep.
This was likely due to the fruit's high Serotonin content – used by the body to create melatonin, the hormone responsible for sleep regulation – they concluded.
Antioxidants in the fruit may also help by reducing stress levels and helping people to drop off, further research has shown.
A Taiwanese study made similar findings.
The same strategy – two nightly kiwis – helped middle-aged people with self-reported sleep disturbances to get to sleep more quickly and then sleep for longer.
'Kiwis are increasingly being discussed in relation to sleep and recovery due to their high levels of nutrients that are linked to sleep regulation and recovery processes in the body,' said nutritionist Rhiannon Lambert.
'While this area of research is still developing and larger studies are needed, including kiwis as part of an evening snack may be a simple, food-first approach worth trying for those looking to support their sleep routine.'
So kiwis improve mood?
Daily consumption of kiwis can also help boost your mood, studies show.
A team of researchers from the University of Otago, New Zealand, conducted an eight-week study looking at 155 adults with low vitamin C.
Participants took either a vitamin C supplement, placebo, or two kiwi fruit daily then reported their vitality, mood, sleep quality and physical activity via smartphone surveys.
The results, published in the British Journal of Nutrition, showed that kiwi fruits improved vitality and mood within four days, with the effect of the boost peaking at around 14-16 days.
Vitamin C supplements, on the other hand, marginally improved mood until day 12.
'Kiwis are one of the most underrated foods when it comes to vitamin C,' says registered dietician Nichola Ludlam-Raine.
'Just one fruit contains double the daily recommendation for the nutrient.
'It's great for the immune system, and for plant-based iron absorption – as the body needs vitamin C to be able to process and use iron from non-meat sources.'
'Vitamin C deficiencies are also associated with higher rates of depression, and the vitamin has been shown to improve mood.'
Do kiwis improve skin?
Want youthful-looking skin? Try a kiwi or two.
At least, that's the advice of researchers at the University of Otago, based on a recent study published in the Journal of Investigative Dermatology.
Eating two kiwis can provide enough vitamin C circulating through the blood as to have a beneficial effect on the skin, they concluded, reaching even the outermost layer, and boosting collagen production.
This, in turn, helps the skin renew to create thicker, healthier skin, explained the study.
'The body can't produce vitamin C on its own, so kiwis are a great way to get your daily dose,' says Ms Ludlam-Raine.
'This will support collagen production – which slows down after we reach 25 – which helps keep the skin plump and elastic.'
Is kiwi skin really good for you?
If you usually scoop out the flesh and throw the skin away, you may be missing out on some of the kiwi's biggest health perks.
That's because the skin is a nutritional powerhouse in its own right – and experts say eating the whole fruit can significantly increase what you get from it.
Keeping the skin on boosts the kiwi's fibre content by around 50 per cent, while also increasing vitamin E by 32 per cent and folate by 34 per cent, compared with eating the flesh alone.
The skin is also rich in protective antioxidants, which help shield cells from damage, and the extra fibre can support a healthier gut by keeping stools regular and feeding beneficial bacteria.
And while the fuzzy texture can put some people off, it's easier to manage than you might think.
Dieticians recommend scrubbing the kiwi under running water using a clean towel or your hands to remove some of the fuzz, then slicing and eating it like an apple. It also works well chopped into fruit salad or stirred through yoghurt – and if you blend it into a smoothie you'll barely notice the texture at all. If you're new to the idea, SunGold kiwis tend to have thinner, less fuzzy skin and are often sweeter, making them an easier starting point.
One thing to bear in mind is that kiwi skin contains higher levels of oxalates than the flesh, so if you're prone to kidney stones – or have been advised to follow a low-oxalate diet – it may be worth going easy on the skin or checking with your GP first.
Golden Kiwis Have More Nutrients
and Different Taste
Golden Kiwi Vs Green Kiwi: What Makes Them Different?
Written by Cielo B. from Airtasker
Comparing golden and green kiwifruit in terms of appearance, taste, flavour, and more.
Have you decided to live a healthier lifestyle and are thinking of adding fruits to your diet? The exotic fruit kiwi can be a great choice. But remember that they come in different types, particularly the green and golden kiwi. While they appear similar initially, they slightly differ in flavour and nutrition.
That said, check out our guide to golden kiwi vs green kiwi to find out which best suits your taste and dietary needs.
What is Golden Kiwi?
Golden kiwi, also known as yellow kiwi, comes from a fruit vine species, Actinidia chinensis. It has a sweet and subtly tangy flavour with smooth brown skin.
Golden kiwis were first developed in the 1990s under the Zespri brand, the largest exporter and producer of kiwi fruit worldwide. They were known as Zespri Gold, but the kiwifruit vines that grow this specific variety were hit hard by a bacterial vine disease called Pseudomonas syringae or Psa-V.
Due to the devastating effects of Psa-V disease on kiwifruit orchards, Zespri developed another golden kiwifruit called the Zespri SunGold. It has the same smooth skin and sweet tropical taste, but the Zespri SunGold is grown with Psa-V bacterial vine resistance.
Today, you may still find Zespri SunGold kiwi fruits in local markets, but there are also notable varieties of golden kiwis from other countries. This includes the Jintao or Jin Gold from China and the Dori and Soreli from Italy.
What is green kiwi?
Green kiwi comes from a fruit vine species called Actinidia deliciosia. It has bright green flesh, a tangy yet sweet flavour, and distinctive fuzzy brown skin.
Green kiwis are exotic fruits native to China, so they were initially called Chinese gooseberries. These exotic fruits first reached New Zealand when Mary Isabel Fraser, a school principal of Whanganui Girls College in New Zealand, brought green kiwi seeds to her school from her visits to mission schools in China in 1904. Following this historic event, the fruit had its first commercial planting in 1906.
Later, in 1959, this exotic fruit was renamed 'kiwifruit' because it resembles New Zealand’s national bird, the kiwi, which shares a similar brown and fuzzy appearance.
Today, green kiwi is grown in many countries, specifically those with temperate climates, and New Zealand remains a significant exporter worldwide.
Golden kiwi vs green kiwi: What are their key differences?
Golden and green kiwis differ in colour, flavour, nutritional profile, and culinary uses. This in-depth comparison guide will help you understand how these exotic fruits differ.
In Terms of Appearance and Texture
Golden kiwis have smooth, hairless skin that is golden-brown in colour. Some golden kiwis also have a pointed end and thinner skin. In contrast, green kiwis have a distinctly fuzzy texture and a brownish oval shape. If you place them side-by-side, you’ll also notice that green kiwis are slightly larger than their golden counterparts.
Their differences are more evident once you cut them open. The flesh of a golden kiwi looks brightly yellow (hence, the name yellow kiwi), which makes them more visually appealing. They also have fewer seeds and smaller white cores in the middle, so that you can eat more edible flesh. Meanwhile, green kiwis obviously have rich green flesh with a larger core and numerous tiny black seeds.
When it comes to texture, golden kiwis are softer and almost mushy when fully ripe, so you have to handle them more gently to prevent them from getting easily mashed like baked potatoes. On the other hand, green kiwis have a firmer and meatier texture.
Recommendation: Go for golden kiwi if you want more edible flesh and a softer texture when ripe, and green kiwi for a firmer texture.
In Terms of Taste and Flavour
If you have a sweet tooth, you’ll love golden kiwis because they have a sweeter taste with a more distinct or noticeable sugary flavour. It’s almost like you won’t taste the tartness or sourness of a kiwifruit! Another distinction is their tropical taste, with hints of mangoes and strawberries.
On the other hand, green kiwis have a more intense, tangy, citrus flavour. Many describe the kiwi flavour as the right mix of pineapple and lime, giving it a zesty kick! It’s more refreshing because their tangy and citrusy flavour is a refreshing contrast to their natural sweetness.
Recommendation: If you love sweet fruits, go for golden kiwis. But if you love the zesty kick of lime fruits, choose green kiwis.
In Terms of Nutritional Content
Golden kiwis generally contain more nutrients than green kiwis. They have slightly higher Vitamin C, E, and potassium than green kiwis, which makes them an excellent fruit to add to your daily diet to boost your immunity and heart health. Golden kiwis are also a good source of folate, which helps strengthen the nerves and improve blood cell function.
However, since golden kiwis are sweet, their calories and sugar content are higher than green kiwis, which is about 110 calories per cup. Although green kiwis also contain sugar and calories, they have a lower sugar level, which is why they taste tangy.
What’s also great about green kiwis is that they have more fibre content than golden kiwis. This helps you digest your food better and helps lower your cholesterol. So, in a way, green kiwis can also contribute to heart health.
Recommendation: If you want a more nutritious fruit, choose golden kiwis. However, since their sugar level is higher than green kiwis, you may have to steer away from golden kiwis if you have diabetes.
In Terms of Health Benefits
One of the benefits of eating golden kiwi is that it is rich in antioxidants like Vitamin C and E, which helps alleviate symptoms of respiratory tract infections like persistent cough, colds, and sore throat. Although green kiwis also provide the same antioxidants, they contain less than golden kiwis.
Aside from helping with colds and sore throats, Vitamins C and E also boost skin health. These vitamins increase collagen in the skin, keeping it elastic, hydrated, and less susceptible to UV damage and ageing!
However, when it comes to improving digestive health, green kiwis gain an advantage because of their high fibre content. Not to mention, green kiwis contain an actinidin enzyme, which may help improve bowel function and alleviate Irritable Bowel Syndrome (IBS) symptoms such as abdominal pain, cramping, bloating and swelling.
Recommendation: Choose golden kiwis to improve overall health, but if you need a fruit that will aid digestion, buy green kiwis.
In Terms of Culinary Uses
Golden kiwis have a distinctly mushy texture, making them easier to blend into a fruit smoothie. You also don’t need to add more sugar to golden kiwi smoothies because this kiwifruit variety tastes sweeter than the classic green kiwis.
Although you may also use a green kiwi to make a fruit smoothie, its sharp, sour taste might not appeal to some people. Instead, add it to a vegetable and fruit salad. The sourness of green kiwis will add the right balance of contrasting flavour to salads.
Apart from smoothies and salads, pastry chefs often use kiwifruit, whether green or golden, to bake cakes, tarts, and pies. So, if you usually use butternut pumpkin or squash for pies, consider using fruits like kiwi fruit for a change. Kids might love it better since fruit-filled pies taste sweeter!
In Terms of Availability and Seasonality
In Australia, green kiwis are in season in late February or early March. Regardless of the seasonality, they are available all year round because some are home-grown in Victoria and New South Wales. If the local supplies aren’t enough, green kiwi imports from New Zealand will supplement them.
Meanwhile, golden kiwis are in season from late fall to early spring (around June to August). Victoria also has golden kiwi vineyards, but some of the local produce comes from around Western Australia. Like green kiwis, the supply of golden kiwis is supplemented with imports from New Zealand if there’s a shortage, so they are also available all year round.
Recommendation: Since golden kiwi and green kiwi are consistently available all year round, you can call for organic or fresh food delivery right away whenever you’re craving these exotic fruits!