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Kiwis are small fruits that pack a lot of flavor and plenty of health benefits. Their green flesh is sweet and tangy. It’s also full of nutrients like vitamin C, vitamin K, vitamin E, folate, and potassium. They also have a lot of antioxidants and are a good source of fiber. Their small black seeds are edible, as is the fuzzy brown peel, though many prefer to peel the kiwi before eating it.


Packed with more vitamin C than an equivalent amount of orange, the bright green flesh of the kiwifruit speckled with tiny black seeds adds a dramatic tropical flair to any fruit salad. California kiwifruit is available November through May, while the New Zealand crop hits the market June through October making fresh kiwis available year round.


The kiwifruit is a small fruit approximately 3 inches long and weighing about four ounces. Its green flesh is almost creamy in consistency with an invigorating taste reminiscent of strawberries, melons, and bananas, yet with its own unique sweet flavor.


Consuming fruits and vegetables of all kinds has long been associated with a reduced risk of heart disease, diabetes, cancer and other conditions. Many studies have shown that increased consumption of plant foods like kiwis decreases the risk of obesity and overall mortality.


How to choose good Kiwi


When buying green or gold kiwis, choose plump, fragrant fruit that yields to gentle pressure. Unripe fruit has a hardcore and a tart, astringent taste. If only firm kiwis are available, ripen them for a few days before eating them. Baby kiwifruit should be purchased firm and eaten that way.


How to Ripen Kiwis


To ripen green and gold kiwis, place them in a paper bag with an apple, banana, or pear, and let stand a day or two at room temperature.


A Kiwifruit is rich in vitamin C


Beautiful Skin: Collagen, the skin's support system, is reliant on vitamin C as an essential nutrient that works in our bodies as an antioxidant to help prevent damage caused by the sun, pollution and smoke, smooth wrinkles and improve overall skin texture.


Better Sleep: According to a study on the effects of kiwifruit consumption on sleep quality in adults with sleep problems, it was found that kiwi consumption may improve sleep onset, duration, and efficiency in adults with self-reported sleep disturbances.


Heart Health: The fiber and potassium in kiwis support heart health. An increase in potassium intake along with a decrease in sodium intake is the most important dietary change that a person can make to reduce their risk of cardiovascular disease, according to Mark Houston, MD, MS, an associate clinical professor of medicine at Vanderbilt Medical School and director of the Hypertension Institute at St Thomas Hospital in Tennessee.


High potassium intakes are also associated with a reduced risk of stroke, protection against loss of muscle mass, preservation of bone mineral density and reduction in the formation of kidney stones.

Lowering Blood Pressure: Because of their high potassium content, kiwis can help negate the effects of sodium in the body. It is possible that a low potassium intake is just as big of a risk factor in developing high blood pressure as a high sodium intake.
According to the National Health and Nutrition Examination Survey, fewer than 2% of US adults meet the daily 4700 mg recommendation for potassium.


Constipation Prevention: Numerous studies have reported that the kiwi may have a mild laxative effect and could be used as a dietary supplement especially for elderly individuals experiencing constipation. Regular consumption of kiwifruit was shown to promote bulkier, softer and more frequent stool production.



Reference:
http://www.berkeleywellness.com/healthy-eating/food/article/how-choose-best-kiwi
http://www.healthline.com/health/7-best-things-about-kiwi#manages-blood-pressure6
http://www.medicalnewstoday.com/articles/271232.php
http://www.whfoods.com/genpage.php?dbid=41&tname=foodspice