Oops! It appears that you have disabled your Javascript. In order for you to see this page as it is meant to appear, we ask that you please re-enable your Javascript!

Kiwifruit – Magical Benefits of Kiwifruit and Smoothie Recipe

This fruit was initially called as Chinese Gooseberry, before being renamed as Kiwifruit for commercial reasons. New Zealand is one of the major producers so they named it as Kiwifruit as the fruit’s skin resembled the Kiwi bird.

Kiwifruit – Nutrition Data:

Kiwifruit is one of the richest sources of vitamin C, 100 g of this fruit provides more than 1.5 times the daily need of an individual. Its potassium content is also very high and is on par with the levels of a banana. The skin of the kiwifruit is extremely rich in flavonoid antioxidants that can aid in anti aging (however commercial fruits may have a lot of pesticides in the skin).  It also contains vitamin E, and a small quantities of Vitamin A. The kiwifruit seed oil contains huge amounts of alpha-linolenic acid which is an omega-3 fatty acid.

Kiwifruit may aid people suffering with constipation as it has mild laxative effects, due to very high levels of dietary fiber in it.

Some people may have an unpleasant itching and soreness of the mouth, if they consume kiwi fruit, however it is not common. High amount of Vitamin E and omega 3 fatty acids in kiwifruit acts as a natural blood thinning agents and many studies have proved that consuming kiwi regularly may aid int preventing blood clots and decrease the triglyceride levels in the body and greatly aids in heart care.  Kiwifruit is also a source of carotenoids, such as provitamin A beta-carotene, lutein and zeaxanthin. As a whole it is an exceptionally nutritious fruit to have in your regular meal everyday.

kiwifruit nutrition
Kiwifruit Value per 100 g
Energy 61 kcal
Carbohydrates 14.66 g
    – Sugars 8.99
    – Dietary fiber 3.0
Fat 0.52
Protein 1.14
Vitamin A 122 mcg
Vitamin E 1.5 mg (10%)
Niacin (vit. B3) 0.341 mg (2%)
Vitamin K 40.3 mcg (38%)
Vitamin B6 0.63 mg (48%)
Folic Acid (vit. B9) 25 mcg (6%)
Vitamin C 92.7 mg (112%)
Calcium 34 mg (3%)
Iron 0.31 (2%)
Magnesium 17 mg (5%)
Phosphorus 34 mg (5%)
Potassium 312 mg (7%)
Zinc .14 mg (1%)
Manganese 0.1 mg (5%)

Tasty Kiwifruit Smoothie Recipe:

It is very simple to make yet very tasty. Take 2 medium sized kiwis (you can also use frozen kiwis if off season) and peel them. Get a frozen banana or regular banana to give the consistency and sweetness. You can take 1-1 1/2 cups of whole milk (or nut milk).
To start with pour the milk in the blended followed with peeled kiwifruit and banana, and blend them well. You can add sugar/honey for extra sweetness. That is all tasty kiwifruit smoothie is ready, you can experiment with adding other fruits to the recipe like half a cup of raspberries or half a cup of strawberries or half an apple or half a cantaloupe. They all tastes very good.

Recommended Kiwifruit Product:We always promote natural foods and go for preserved foods only if you don’t have the access or time to get natural fruits. We only select the best product and suggest to our visitors and members

Active Manuka Honey and Kiwifruit

  • 100% natural kiwifruit
  • Mixed with pure honey
  • Has strong anti-bacterial properties of active manuka honey with the delicious taste of New Zealand’s kiwifruit
  • Can be used as a bread spread or as a sweetener for juices and smoothies

About the author


Ajithkumar, an Engineer and a management professional is the founder of AlternativeMedicineWiz.com. He’s practiced Yoga and Pranayama for more than a decade, after learning it from his renowned guru Gireeshan. He has a keen interest in Ayurveda and Siddha medicine.