Kiwi fruit or Chinese gooseberry is one of the delicious fruits with full of promising health promoting phyto-chemicals, vitamins and minerals. This widely recognized, wonderfully unique fruit is native to eastern Chinese "Shaanxi" province. This exotic fruit is also recognized as China’s national fruit.
The kiwifruit plant is a semitropical, deciduous, large woody vine belonging to the family of Actinidiaceae; Genus, Actinidia.  Sceintific name: Actinidia chinensis.
 The journey of this humble gooseberry from china mainland to Oceania and thence to worldwide was interesting!  During early years of twentieth century kiwifruit seeds were carried to New Zealand by missionaries where it has become naturalized. From New Zealand, the fruit spread all across the world, and now grown at commercial scale in many European and as far as in California regions in North America

During each season which lasts from September till November, The kiwi vine bears numerous ovals shaped, fuzzy, brown coloured fruits. 

Each fruit measures about the size of large hen’s egg and weighs up to 125 g. internally; the flesh is soft, juicy, emerald green in colour with rows of tiny, black, edible seeds. Fruit texture is similar to strawberry or sapodilla and the flavour resembles a blend of strawberry, apple and pineapple fruits.

Several other cultivars grown apart from the common kiwifruit variety. "Hardy kiwi fruit" (A.arguta) also known as baby kiwi, are much smaller than "Fuzzy kiwi fruit" (A. deliciosa). Their size is similar to that of a large grape with smooth, edible skin. Inside, "hardy kiwi fruit" resemble "fuzzy kiwi-fruit" in colour, texture, but usually has intense flavour and sweetness. "Gold Kiwifruit", developed by hybrid technique by agricultural research department in New Zealand, has a smooth, less hairy, bronze skin, a pointed cap at one end and distinctive golden yellow flesh with less tart and more tropical flavour than green kiwifruit. Commercially, it has a higher market value than common green kiwifruit.

Health benefits

Health benefits of kiwi fruit include improved digestive and cardiovascular health and it aids in the treatment of cancer, insomnia, macular degeneration and diabetes. Flavonoids-rich kiwi is beneficial during pregnancy, contributes in keeping the skin healthy and promotes the absorption of iron in the body. Anti-microbial properties of kiwi guards against a range of pathogens and strengthens the immune defence of the body.

The growing global popularity of the kiwifruit attributes to an amazing blend of its unique appearance, flavour and nutritional assets.

Antioxidant properties: Kiwi offers an impressive amount of vitamin C along with other phenolic components and carotenoids which promotes good health. A comparative study involving kiwi, oranges and grapefruit has revealed that kiwi fruit contains stronger antioxidant qualities as compared to the latter. Attributing to the presence of nourishing phytochemicals, it has the ability to protect the DNA present in the body cells from the oxidative damage caused due to free radicals thereby, reducing the risk of development of associated inflammations and diseases.

Cardiovascular health:  As mentioned, kiwifruit is rich in protective polyphenols along with vitamin C, vitamin E and potassium which are effective in the maintenance of cardiovascular health. An investigative study has revealed that the fruit exerts inhibitory activities which aids in the reduction of triglycerides in the blood. According to the study, consumption of couple of kiwis on a daily basis helps in reducing the platelet aggression response or the risk of blood clotting. This fibrinolytic effect of the fruit on the blood vessels prevents the risk of thromboembolic and cardiac disorders like atherosclerosis.

Better sleep: It is a source of serotonin which helps to promote better sleep. An investigative study conducted in this regard has shown that consumption of kiwi helps in improving the sleep efficiency and total sleep time. It may also help in improving the sleep onset and reducing the waking time after the onset and hence provides relief from the sleep disturbances. The fruit contains good amounts of flavonoids such as naringenin, quercitin, rutin, catechin, epicatechin which modulates the sleep inducing receptors and is considered an effectual plant-based sedative agent. Attributing to this, the peel of kiwi is a potent ingredient for the development of natural sleeping aids.

 Improves iron absorption: An amazing benefit of kiwi is its ability to facilitate the absorption of iron in the body. Richness of vitamin C and other phytochemicals such as lutein and zeaxanthin in the fruit helps in improving iron status in the body and prevents iron deficiency disorders. A comparative study performed between kiwi and banana has revealed that consumption of kiwi along with iron-rich breakfast cereal results in significant progress in the status of iron in the body as compared to banana. 

Macular degeneration: Kiwi is the fruit for the eye and it contributes beneficially towards the eye health. As already stated, it is a source of phytochemicals lutein and zeaxanthin which are critical components residing in the human eye. These healthful components along with vitamin A protect the eyes from cataracts, age-related macular degeneration and other vision-destroying disorders.

Digestive health: Kiwi may prove valuable for maintaining a healthy digestive system. It is a delicious source of fibre which promotes digestion and intestinal health. It helps in providing relief from constipation by stimulating the bowel system. The natural laxative properties of this fruit owing to its fibre content add bulk to the stool and make them soft.  A study conducted on Kiwi has revealed that it stores a good amount of proteolytic enzyme actinidin which improves the digestion of proteins and facilitates smooth traffic through the digestive system. Polysaccharides present in the fruit helps in averting the adhesion of enteropathogens and stimulate the probiotic bacteria in the colon. Kiwi extracts promotes the growth of lactic acid and inhibits the development of Escherichia Coli bacteria and aids in sustaining digestive health.

Pregnancy: Kiwi is a perfect fruit for a pregnant woman attributing to the abundance of natural folate. Folate helps to prevent the occurrence of neural tube defects in the unborn babies and is essential for their brain and cognitive growth. Other vital nutrients such as vitamin C, E and K along with flavonoids present in the fruit also contribute beneficially in the overall health and development of the fetus and the expectant mother.

Skin care: Kiwifruit helps to maintain healthy and smooth skin attributing to its significant contribution in the process of collagen synthesis. It contains generous amount of vitamin C, may be more than oranges which helps to keep the skin firm and expedite healing of cuts and abrasions. Vitamin E present in kiwi assists in reducing the fine lines and appearance of wrinkles. Vitamin E also helps in reducing the harmful effects of ultra-violet radiation on the skin. Antioxidants present in the fruit work as a perfect anti-aging agent, prevent the skin from early degeneration and keep it rejuvenated. 

Cancer: Kiwi fruit have been traditionally trusted in the Chinese folk medicine for their effectiveness in healing various types of cancers such as liver cancer, breast cancer, stomach cancer and lung cancer. Extracts of the kiwi fruit inhibits the proliferation of cancerous cells and protects endogenous DNA damage. The fruit works against cancer by being cytotoxic to malignant cancer cells without affecting the normal, healthy cells. The plethora of antioxidants, carotenoids, vitamins along with fibre contribute beneficially in the effectiveness of kiwi in the prevention or healing of cancers. Catechin, a phytochemical present in kiwi helps in reducing the toxicity of anti-cancer agents by stimulating the bone marrow proliferation.

Strong immune defence: Kiwi contributes favourably in the regulation of the innate and adaptive immune system which is very critical for the healthy functioning of the body. Consumption of kiwifruit helps in fighting seasonal infections and other ailments attributing its anti-microbial and anti-fungal action. Extracts from kiwi have shown to exert bacteriostatic action against various pathogens including Staphylococcus aureus and Staphylococcus pyogenes. Kiwi fruit helps in reducing the symptoms of cold and flu and other upper respiratory tract infections. It also exerts anti-inflammatory effects and exhibits the activity of pro-inflammatory cytokines.

Diabetes: Kiwi has low glycaemic index which makes it suitable for the individuals with diabetes. A study conducted on kiwi extracts demonstrated that consumption of the fruit helps in the regulation of adiposeness which is critical for the prevention of diabetes. Dysfunction of adipose tissues in the body is strongly implicated in the development of insulin resistance and diabetes.