"Fruit is definitely on the maintenance diet. It's on the lifestyle diet."

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Kiwi fruit

Kiwi fruits have a loan from their name to a bird, native of New Zealand, named "kiwi", and actually in various regions of Europe, North America and South America, kiwi fruits are commonly referred to as "kiwi". The fruit has a sweet taste, similar to a combination of banana, pineapple and strawberry. Kiwi fruits are native to China, where they were called "macaque peach".

Introduction- The kiwi fruit was originated in China and it was famous as theChinese gooseberry until New Zealand fruit growers renamed it for their national bird and began exporting it. Today, kiwi fruit is also a marketable crop in California. Kiwi fruit have a weighs about four ounces with 3-inch long. It has a unique appearance, with flesh green creamy and tiny black seeds. It is an exotic fruit that has a wonderful flavor. It acts as a compact reservoir of vitamin C and in the present times of the fruits.

Taste-The taste of kiwi fruit, which varies from sweet to sharp, has been compared with a mixture of other fruits, like strawberries, nectarines, and melons. It is so sweet to taste the fruit.Kiwi fruit blends well with other fruits and makes a striking decorate, but it is also highly satisfying to eat on its own .it is higher in vitamin C than most fruits and is a good source of potassium. For the sweetest, fullest flavour, choose plump, odorous kiwi fruit that yield to gentle pressure, like ripe peaches. Unripe fruit has a hard core and a tart, harsh taste. If only firm kiwis are available in the place, ripen them for a few days before eating them. Reject dried-up or mushy fruits, or those with bruises or wet spots.

Appearance- The fruit has an oval shape, ovoid or oblong. The fruit is up to 2-1/2 inches long, with russet-brown skin thickly covered with short fruits, stiff brown hairs. The fruits are flesh and solid until the fruit fully ripe.it looks like bright green or sometimes yellow, brownish or off-white, except for the white, juicy center from which radiate many fine, pale lines. From these lines are scattered for a minute dark-purple or nearly black seeds, unnoticeable in eating. The flavor is sweet to acid, like that of the gooseberry with a suggestion of strawberry.

Scientific Name:Actinidia deliciosa

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The Chinese have never been exceedingly fond of the kiwifruit, regarding it is mainly as a tonic for growing children and for women after her childbirth. It is ripe for eating when it yields to slight pressure. For home use, the fruits are hand-picked. In addition to eating out-of-hand, they are served as appetizers, in salads, in fish, fowl and meat dishes, in pies, puddings, and prepared as cake-filling.

Kiwifruit is currently top for Ice Cream with sauce or slices, and the fruit is used in breads and various beverages. Kiwifruit cannot be blended with yogurt because an enzyme conflicts with the yogurt process.

For commercial canning, the partly softened fruits are peeled by a mechanical steam peeler or by immersing in a boiling 15% lye solution for 90 seconds. Then they are washed in cold water, trimmed by hand, rinsed, and cooked in syrup in standard #2 1/2 vacuum-sealed cans.

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Kiwi tree
The kiwifruit tree, or Actinidia Deliciosa is a tree, its native of the Yangtze region of China, and was imported to New Zealand in the early 20th century.

Kiwifruit Adaptation
Kiwifruit plants need at least 240 free days for growth of the plant, and they are pretty at risk to sudden drops in temperature in early autumn or late winter. They can withstand a temperature of about 10F when fully inactive, but they are still vulnerable to sudden lower temperature.

Winter freezes will alway kill all the buds, and possibly cause trunk splitting which severely damages the plant. Generally, if peaches, almonds and citrus can survice, so can kiwi fruits. The fruits take a break of 800 hours between 32F and 45Fin the winter seasons, whereas the needs of other cultivars vary very widely from other season: if the winter is too mild the plant may not lose its leaves and subsequently fail to flower.
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The various Kiwi Fruits are distinguished as botanical species rather than as cultivars. The following are those most utilized for food:

Zhong Hua
Zhong Hua: This variety is also referred to as the Chinese gooseberry. It is oval to oblate in shape and structure, and is the most commonly grown variety in china.

An average fruit of this variety weights from 30g-40g approximately. The flesh colour may be either yellow or yellow-green or green.

Jing Li

Jing Li: It is also called the northern pear gooseberry, with green flesh. It has a lengthened oval shape in structure. The leaves of this variety are usually hairless with brown in color.

This variety of leaves is lost from winter season and is well grown in flowers.

Ruan Zao

Ruan Zao: Also known as the Soft date gooseberry, it is small and it is like date fruit, with green flesh and is quite sweet.

It is ideal for manufacturing jams, and is grown extensively in the hills and mountain reigons.

Mao Hua

Mao Hua: This variety is loose haired and has a green sweet flesh. The leaves of this variety are relatively broad and thick. One can slice a kiwi in half, quarter it like an apple, slice it like a banana or dice it like tomatoes.

For those who want to use it as a meat tenderizer, crush it and add it to any marinade. This berry-fruit increases flavor and livens up any stir-fried dish

Huang Yan

Huang Yan: It has yellow-white flesh and is often cylindrical in shape. This variety is fine textured and has a rich flavor. This variety ripens in May. It is a long fruit, and the shape can be termed as elongated cylindrical.

It is the broadest at the top, and has a more dark skin, as compared to the other cultivars. The flesh is light green in colour and has a rich flavour.

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Nutrition of Kiwi

Current Facts:
Nutrition-wise, kiwi fruits have about as much potassium as a bananas, and also have a 1.5 times the DRI for Vitamin C. It is also rich in Vitamins A and E, and it's a black seeds can be crushed to produce kiwi fruit oil, which is very rich in Alfa-Linoleic Acid.

Kiwi fruit is a full with vitamin C. One kiwi has 120 percent of the RDA for this disease-protective vitamin.This great fruit is to boost your immune system, vitamin C is an antioxidant that can protect your arteries from the damaging effects of the free radicals. Kiwi is also rich in dietary fiber, and a good source of potassium, copper, magnesium, vitamin E, and manganese.

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Kiwifruit is a fruit rich in nutrients, and it has the highest density of power of vitamin C, as compared to any fruit in the season. It is also an excellent source of fiber, and possesses more potassium content than a banana. It is also a good source of vitamin E and potassium. It is extremely low in fat content and contains absolutely no cholesterol. The nutritional profile of kiwifruit rates as a; 8% DV of folic acid, 8% DV of copper, 8% DV of pantothenic acid, 6% DV of calcium and magnesium, 4% DV of iron and vitamin B6, 2% DV of phosphorus and sketch amounts of vitamin A and other vitamins and minerals.

Some of the health benefits associated with the fruit include:
  • Kiwifruit contains an antimutagenic component, which helps in preventing the mutations of genes that may initiate the cancer process. The presence of glutathione in the fruit also reduces the chances of cancer in the body.
  • The fruit contains ample amounts of Inositol, which, as studies indicate is an excellent way of treating depression
  • Inositol, is a sugar alcohol, which is a naturally occurring substance in kiwifruit. It plays a substantial role in regulating diabetes. Inositol supplements
  • Inositol also plays a key role in intracellular responses to hormones and neurotransmitters. It acts as a second messenger in cell signaling processes
  • Regular consumption of kiwifruit ensures good Eye Health prevents Macular Degeneration
  • Many scientists believe that the Sodium-to-potassium ratio is critical for heart health. This ratio is extremely favorable in kiwifruit
  • The high content of Vitamin C in the fruit makes it an effective immunity booster
  • Kiwifruit contains the amino acid arginine, a well-known vasodilator that has been used to treat impotency in men
  • Kiwifruit contains a wide range of minerals (electrolytes) essential for replenishing those lost during exercise, especially during hot weather
  • Serotonin causes a calming effect in most individuals, the Kiwifruit contains a relatively high level of serotonin
  • Kiwifruit has the best balance of nutrients per calorie, and thus, is the best fruit to opt for, when on a weight management diet.

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Fruit comparison tables. Overview of vitamin and mineral content including nutrition charts of the Kiwi fruits.

Nutritive value per 100 g of Kiwi
Principle Nutritive value
Copper 0.09 mg
Protein 2.1mg
Vitamin C 64 mg
Sodium 2 mg
Potassium 215 mg
Calcium 23 mg
Vitamin A 60 IU
Iron 0.21 mg
Vitamin B 0.019 mg
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1. Kiwifruit Salsa

Kiwifruit Salsa
  • 2 c Ripe kiwifruit; diced
  • 1/2 c Chopped red onion
  • 1/4 c Chopped red capsicum
  • 1 Clove garlic; crushed
  • 1/2 c Basil leaves; chopped
  • 1 Serrano; chopped
  • 1 ts Ground cumin
  • 1/4 c Lime juice
  • Salt to taste

Step 1:Combine all the mixtures of ingredients, stirring gently. Keep it in cold for upto 24 hours in a covered container before serving.

2. Tri-Color New Zealand Salad

Tri Color New Zealand Salad
  • 4 Kiwi
  • 1 lg Tomato
  • 1 Cucumber
  • 2 Avocados
  • Fresh Basil Sprigs
  • 1/2 c Orange Juice
  • 1 ts Balsamic Vinegar
  • 1/2 ts Dijon Mustard

Step 1:Wash and trim ends from kiwis. Cut into 1/4" thick slices. Cut tomato into wedges. Slice cucumber. peel and slice avocados. Arrange ingredients equally among salad plates. Garnish with basil sprigs. Whisk together orange juice, vinegar and mustard until thoroughly combined. Drizzle over salad to serve.

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