Fresh From the Farmer’s Market – Kiwifruit

I got a comment last week from a reader who found it hard to believe that a bar could have real health benefits. In response to that, I’m offering something fresh and raw and healthy – the kiwifruit.

I picked up a bag of kiwis at the farmer’s market on Saturday. They offer kiwis like the sort that you see in the grocery store, but they also have doubles and sometimes triples. Here’s a photo that will show what I mean. See how it’s not a simple round fruit? See how it is elongated?

A kiwi is high in Vitamin C, Vitamin E, Lutein, fiber, folic acid, and potassium. Here are some kiwi facts from the California Kiwifruit Commission:

Did you know kiwifruit promotes heart health? Enjoying just a couple of kiwifruit each day can significantly lower your risk for blood clots (platelet aggregation reduction 18%) and reduce the amount of fats (15% reduction of triglycerides) in your blood.

Did you know kiwifruit protects against Cancer and aids in DNA repair? Eating kiwifruit daily can provide substantial protection against DNA damage that can trigger cancer and, more significantly, greatly speeds the repair of DNA damage.

Did you know kiwifruit is the most nutrient dense fruit? A study conducted by Dr. Paul Lachance of Rutgers University evaluated the nutritional value of fruits to determine–ounce for ounce–which provide the most nutrition. The study found that out of the 27 most commonly consumed fruits; kiwifruit is the most nutrient dense.

Did you know kiwifruit has the highest level of Vitamin C? Kiwifruit has almost twice the Vitamin C of an orange. A serving of kiwifruit (two medium) provides about 230% of the U.S. Recommended Daily Allowance. Vitamin C aids in wound healing, iron absorption and maintains bones, blood vessels and teeth.

Did you know that Vitamin C rich kiwifruit may help protect against asthma? A study published in the April 2004 issue of Thorax that found that children eating the most citrus and kiwifruit (5-7 servings per week) had 44% less incidence of wheezing compared to children eating the least (less than once a week). Shortness of breath was reduced by 32%, severe wheeze by 41%, night time cough by 27%, chronic cough by 25% and runny nose by 28%. Children who had asthma when the study began appeared to benefit the most, and protective effects were evident even among children who ate fruit only once or twice a week.

I like to eat my kiwi simply – either peeled and cut in slices or I cut it in half and spoon the fruit out – but if you are interested in some kiwi serving ideas or recipes, take a look here.