Chinese gooseberry, more commonly known as kiwi fruit. Chinese gooseberry may be small, but it contains essential vitamins, minerals, and powerful antioxidants, making it a nutritional powerhouse!
If you’re looking to boost your overall health naturally, add Chinese gooseberry to your diet.
Chinese gooseberry is also beneficial for gastric problems and improves gut health. Here, we share 10 benefits of Chinese gooseberry that are helpful for you.
Chinese gooseberry is well-known for its high vitamin C and fiber content. Eating it with the skin can triple your fiber intake, making it beneficial for digestion and overall gut health.
Additionally, Chinese gooseberry contains other nutrients that significantly contribute to your Recommended Daily Allowance (RDA).
As a fruit, Chinese gooseberry is somewhat unfamiliar. It resembles a small fruit, but it offers numerous benefits. Chinese gooseberry meets various bodily needs and is known for its delicious taste.
It thrives in tropical countries; however, production is limited in colder temperatures. Nevertheless, some intermediate types of Chinese gooseberry are cultivated in colder regions.
It is also known as kiwi fruit, originating from China, the world’s largest producer of Chinese gooseberry.
Nutrient Value of Kiwi Fruit/Chinese Gooseberry
Here’s a showing of the nutrient values of Chinese gooseberry (per 100 grams):
Nutrient | Amount |
|---|---|
| Energy | 61 kcal |
| Protein | 1.14 g |
| Fat | 0.52 g |
| Carbohydrates | 14.66 g |
| Fiber | 3.0 g |
| Sugars | 8.99 g |
| Vitamin C | 92.7 mg (103% DV) |
| Vitamin K | 40.3 µg (34% DV) |
| Vitamin E | 1.46 mg (10% DV) |
| Folate | 25 µg (6% DV) |
| Potassium | 312 mg (7% DV) |
| Calcium | 34 mg (3% DV) |
| Magnesium | 17 mg (4% DV) |
| Phosphorus | 34 mg (5% DV) |
| Iron | 0.31 mg (2% DV) |
| Zinc | 0.14 mg (1% DV) |
Notes:
- The % DV (Daily Value) is based on a 2,000-calorie diet and may vary depending on individual dietary needs.
Chinese Gooseberry (kiwi fruit) season
- If you’re getting kiwi from New Zealand (a big kiwi producer), their season is from May to November, since they’re in the Southern Hemisphere.
- In places like California, fresh kiwi hits its prime between October and May.
- In China, kiwi fruit season is from September to November, which is the peak time to enjoy fresh, locally grown kiwis.
Chinese gooseberry or Kiwi Fruit is often referred to as a powerhouse of nutrients.
Let’s know the 10 benefits of kiwi fruit:
1. Keeps your gut healthy
Chinese gooseberry contains an enzyme called actinidin, similar to papain in papaya, which aids digestion and can even tenderize meat. It also helps in protein digestion and alleviates intestinal issues.
Fiber contributes to a healthy digestive system by facilitating the digestion of plant foods.
Kiwi is rich in prebiotics that enhance the growth of probiotics and yeast in the digestive system, thereby boosting digestion, and reducing constipation, stomach pain, and bloating.
Here are some research studies about Chinese gooseberry and gut health
- Study on Actinidin and Protein Digestion
A research article discusses actinidin’s role in aiding protein digestion and improving gut health.
Read the complete study here. - Impact of Kiwi on Digestive Health
This study inspects the benefits of kiwi in relieving constipation and improving intestinal health.
Check it out here. - Prebiotics in Kiwi for Gut Health
The prebiotic properties of kiwi support the growth of beneficial gut bacteria.
Read the study here.
2. Promotes healthy skin
Kiwi’s high vitamin C content promotes collagen production, enhancing skin strength and elasticity while preventing acne, wrinkles, and other skin issues.
3. Improves eyesight
Kiwi fruit’s antioxidants and carotenoids help prevent eye diseases and maintain good eyesight.
4. Supports heart health
Antioxidants, fiber, and potassium in kiwi help maintain heart health by relaxing blood vessels and controlling blood pressure, reducing the risk of cardiovascular diseases.
Source: American Heart Association
5. Benefits for asthma patients
The abundance of vitamin C in kiwi fruit aids in easing breathing difficulties for asthma patients.
6. Boosts immunity
Rich in vitamin C and antioxidants, kiwi boosts immunity by combating free radicals and reducing stress.
7. Maintains bone and teeth health
Kiwi’s vitamins and minerals, such as vitamins A, C, B-6, B-12, potassium, calcium, iron, and magnesium, help regulate blood circulation, maintaining good bone and teeth health.
8. Aids in combating insomnia
Antioxidants in kiwi fruit have been found beneficial in managing sleep disorders like insomnia, as reported in the Asia Pacific Journal of Clinical Nutrition.
9. Aids in Weight Management
Chinese gooseberry, Low in calories and high in fiber, it keeps you full for longer, making it an excellent choice for weight management and healthy snacking.
10. Reduces Inflammation
Kiwi’s antioxidants, including vitamin E and polyphenols, have anti-inflammatory properties that may help reduce chronic inflammation and related diseases.
Source: PubMed
How do we eat kiwi fruit ?
Chinese gooseberry, more commonly known as kiwi fruit, can be enjoyed in a variety of ways. Here’s a method to eating it:
1. Just Scoop It
- Grab a ripe kiwi (the soft ones taste best).
- Wash it under water, slice it in half, and use a spoon to scoop out the juicy goodness. It’s like nature’s own snack cup!
2. Eat It With the Skin
- Too lazy to peel? No problem. Wash the kiwi well, rub off some of the fuzz if it bothers you, and bite into it like an apple. It’s a little tangy, but you get extra fiber this way.
3. Fancy Slices for Fancy People
- Want to impress someone (or yourself)? Peel the kiwi with a knife or veggie peeler, slice it into thin rounds, and arrange it on a plate. Perfect for Instagram or your breakfast bowl.
4. Toss It in Stuff
- Dice kiwi and add it to your fruit salad, green salad, or even oatmeal for a pop of flavor.
- Blend it into a smoothie for a tropical twist. Kiwi + banana + yogurt = Good taste.
5. Freeze It for Later
- Feeling snack-prepped? Chop the kiwi, throw it in a freezer bag, and use it for smoothies, or eat it as a frosty treat later.
6. DIY Kiwi Sauce
- If you’re feeling creative, mash or blend a few kiwis into a sauce. Use it as a topping for pancakes, yogurt, or even grilled chicken. Sweet and tangy!
At last, kiwi fruit offers impressive health benefits, is a nutrient-dense superfood, and is one of the healthiest foods you can eat every day.
By eating two or three kiwis, you can get a lot of vitamin C and helpful probiotics for your gut. This fruit also has vitamin C and fiber, both of which can be beneficial if you eat kiwi at the start of the morning.
Frequently Asked Question On Chinese Gooseberry
Why is kiwi called Chinese gooseberry?
Kiwis originally grew wild in China, where people called them yang tao or “macaque peach.” It’s been around there for ages as a tasty and healthy snack.
When kiwi made its way to New Zealand in the early 1900s, people thought it looked and tasted a bit like gooseberries—small, round, and tangy. So, they started calling it “Chinese gooseberry” to describe it better.
By the 1950s, New Zealand farmers wanted to sell the fruit overseas, but “Chinese gooseberry” didn’t sound very appealing—especially during the Cold War when anything “Chinese” wasn’t popular.
To make it catchy and unique, they renamed it “kiwi fruit” after New Zealand’s national bird, the kiwi. The bird is small, brown, and fuzzy, just like the fruit.
Why is kiwi called miracle fruit?
Kiwi is often called the “miracle fruit” because it’s content with fantastic health benefits in a small, delicious package.
kiwi is like a little vitamin bomb! It’s bursting with vitamin C (even more than an orange), plus fiber, antioxidants, and potassium—all things your body loves.
kiwi helps break down proteins and keeps your tummy happy. It’s like a natural helper for your digestion.
People call it a “miracle” because this little fruit does so much for your health—and it tastes incredible, too!
Can you eat kiwi fruit skin?
Yes, you can eat kiwi fruit skin! It might sound a little weird, but the fuzzy brown skin can eat and contain nutrients like fiber, antioxidants, and vitamins.
