101 Foods That Could Save Your Life

The Chinese gooseberry was renamed “kiwifruit” because it resembled the New Zealand kiwi bird, which also happens to be fuzzy, round and brown.

The Chinese gooseberry, or kiwifruit, is native to South-east Asia. Of the more than fifty species of kiwi, the most common commercially grown variety is Actinidia deliciosa (cultivar “Hayward”). Kiwi has grown in popularity but still accounts for just a little over 1 per cent of world fruit consumption. The biggest kiwifruit-consuming markets are in Europe, North and South America, Japan and Asia.

The kiwi originated in the Yangtze River Valley of northern China and the Zhejiang province on the coast of eastern China. It has been considered a delicacy since its beginnings. During the nineteenth and twentieth centuries, the gooseberry made its way throughout the world. Missionaries exported the first plants into New Zealand and the United States in the early 1900s. Norman Sondag, an American importer, was instrumental in renaming the Chinese gooseberry when he observed that the fruit closely resembled the New Zealand kiwi bird. In 1974, “kiwifruit” was accepted internationally as the official name of the exotic fruit.

Italy and China are the world’s leading producers of kiwifruit. It is also grown commercially in New Zealand, California, South Africa and Chile, and, in much smaller quantities, throughout other countries in Europe and the United States.

The kiwi is the most nutrient-dense of the twenty-seven most commonly eaten fruits. It has more vitamin C than any other fruit. Kiwis are high in fibre, potassium and vitamin E. It also contains lutein, which is a phytochemical that may reduce the risk of cancer, heart disease and cataracts. There is also limited production of a red-fleshed variety of kiwi that is rich in anthocyanin, a plant chemical often found in other red-, purple-, and blue-hued foods such as cherries, plums, currants and blueberries. Anthocyanin offers potent antioxidant properties that are thought to provide protection against heart disease and cancer.

HEART DISEASE: A study out of the University of Oslo found that kiwifruit, added to a normal diet, helps a component of red blood cells called platelets become “less sticky”. Kiwi also lowered triglycerides (fat in the blood).

FIGHTING CANCER: A leading nutrition scientist at the Rowett Research Institute has shown that eating kiwifruit daily can protect DNA against damage that may lead to cancer. More significantly, kiwifruit seems to help repair the damage caused to DNA. A variety of naturally occurring substances have also been discovered in kiwifruit that are effective in killing oral tumour cells.

MACULAR DEGENERATION: Kiwi is an excellent source of lutein and zeaxanthin, phytochemicals found in the human eye. Recent studies indicate that diets rich in lutein are protective against cataracts and other forms of macular degeneration.

• Select firm, unblemished fruit.

• To test for ripeness, press the outside of the fruit. If it gives in to pressure, the fruit is ripe and ready to eat. If the kiwi is not ripe when it is first bought, place in a brown paper bag at room temperature and check daily for ripeness.

• Kiwi can be stored for days at room temperature. For longer storage, keep in the refrigerator for up to four weeks.

• Did you know that kiwi can be eaten with or without the skin? The skin is an excellent source of nutrients and fibre.

• Besides peeling and slicing, “slooping” is another technique that is used. Simply cut the kiwi in half, scoop out fruit with a spoon, and dig in.

• Top waffles, French toast or a bagel with sliced kiwi.

• Eat with cereal or cut up into oatmeal.

• Makes a great addition to salads and pastas!

• Use as a tenderizer. Since it is an acidic fruit, it makes an excellent marinade.

• Substitute kiwi for tomatoes on a sandwich.

Fun Fruit Kebabs

Adapted from Lean Moms, Fit Family by Michael Sena and Kirsten Straughan

Servings: 4 • Prep time: 15 minutes

This recipe is so simple to make, even for little kids. You might want to assist them in cutting up the fruit but they love being part of the assembly line, skewering the fruit. This recipe has seven powerhouse foods in it.

INGREDIENTS:

2 kiwis, sliced into quarters

1 apple or pear, cut into chunks

1 banana, cut into chunks

1½oz/40g red seedless grapes

4oz/100g sliced strawberries

4oz/100g pineapple chunks

8floz/250ml nonfat yogurt

¾oz/20g dried coconut, shredded

4 skewers

DIRECTIONS:

Slide pieces of fruit onto each skewer and design your own kebab by using as much or as little of whatever fruit you want. Do this until the stick is almost covered from end to end. Spread coconut onto a large plate and yogurt onto another large plate. Hold your kebab at the ends and roll it in the yogurt, so the fruit gets covered. Then roll it in the coconut. Try raisins, chopped nuts, low-fat granola, or a favourite breakfast cereal in place of coconut.

BREAK IT DOWN …

Calories: 150; Total fat: 3g; Saturated fat: 2g; Cholesterol: 0mg; Sodium: 50mg; Total carbs: 33g; Fibre: 4g; Sugar: 25g; Protein: 4g.