Kiwi

Key Features:

Nutrition: Packed with vitamin C, vitamin K, vitamin E, potassium, and fiber. A small fruit that offers major nutritional value with few calories.

Antioxidants: Contains powerful antioxidants including polyphenols and carotenoids that help protect the body from oxidative stress.

Health Benefits: Supports immune health, aids digestion, and promotes healthy skin and heart function. Also known to improve iron absorption due to its high vitamin C content.

Cooking: Mostly eaten fresh by scooping or slicing, but also used in fruit salads, smoothies, desserts, or as a natural meat tenderizer.

Seasonality: Available year-round, with peak season from October to March depending on the region.

Uses:

Culinary: Enjoyed on its own or added to yogurt, fruit bowls, desserts, and beverages. Also used in tropical sauces and chutneys.

Health: Featured in immunity-boosting diets and digestive wellness plans. Great for skin and hydration due to its antioxidant and water content.

Varieties:

Green Kiwi: The most common variety with tangy green flesh and black seeds.

Golden Kiwi: Sweeter and smoother, with yellow flesh and thinner skin.

Baby Kiwi (Hardy Kiwi): Small, smooth-skinned and eaten whole, including the skin.

Storage:

Refrigeration: Store ripe kiwis in the fridge for up to a week. Unripe ones can be kept at room temperature to ripen over a few days.

Freezing: Can be sliced and frozen for smoothies, though texture may change once thawed.

Sustainability:

Kiwi is often grown in moderate climates with relatively low pesticide use. It has a long shelf life and is transport-friendly, making it a sustainable choice when sourced in season or locally.