While they may have an unattractive outer skin that is brown and fuzzy, the inside flesh is an unexpected surprise. The flesh is bright green and smooth with tiny black seeds speckled in the center. Kiwis provide more vitamin C than oranges and are a great tropical addition for any fruit salad or smoothie.


  • Osteoarthritis
  • Rheumatoid arthritis
  • Asthma
  • Cancer protection
  • Cardiovascular disease prevention

Health benefits:

DNA protection: Kiwis are concentrated with vitamin C and beta-carotene, two known nutrients that protect against oxidation. Phytonutrients such as caratenoids and flavanoids are also found in kiwis and protect against DNA damage.

Asthma: Vitamin C has been shown to reduce respiratory symptoms of asthma such as wheezing, shortness of breath, and chronic coughing.

Cardiovascular health: Kiwis can significantly reduce the risk for blood clots and amount of triglycerides in the blood. Kiwis are rich in vitamin C, polyphenols, and potassium, all which protect the blood vessels and heart from damage that may lead to cardiovascular disease.

Good source of:

–       Vitamin C

Purchasing, storing, & enjoying:

Purchasing: Kiwis ripen with time and are sweetest when they are slightly soft. Avoid kiwis that are shriveled or bruised. Kiwis are available year-round.

Storing: Kiwis that are hard should be left to ripen for a few days to a week at room temperature. Do not exposure them to sunlight or heat. To fasten the ripening process, place the kiwi in a paper bag with other fruits such as apples, bananas, and pears. Gases that are naturally released from the other fruit will speed the ripening process.


  • The most antioxidants can be gained from kiwis that are fully ripened. Add kiwi to any fruit salad to add a tropical flair and pop of color.
  • Eat kiwis as is by cutting them in half and scooping the flesh with a spoon.

Resources & recipes:

–       Kiwi smoothies:

–       Sweet potato and kiwi soup:

–       Kiwi coconut balls:

–       Banana kiwi icecream:



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Ashley Kim

"Our bodies are our gardens—our wills are our gardeners." – William Shakespeare

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