Forget kale, kiwifruit is the secret superfood you’ve been missing

Sep 6 2016, 9:58 pm

If you’re sick of hearing about everything kale then make way for this zesty superfood you’ve never considered – the kiwifruit.

Sweet and tangy, we’re talking about a fruit that’s a nutritional powerhouse, not to be underestimated by naysayers. It’s easy to use as part of a snack or entree, meaning you get tons of your daily nutrients with very little effort.

According to Vancouver dietician Jessica Tong, there are numerous benefits associated with eating kiwifruit.

“Kiwifruit is one of the most nutritious fruits with the richest combination of fibre, antioxidants, vitamins, and minerals. They are nutrient-dense and can fuel your body with energy as well as optimize your immune function. Also, kiwifruit are very easy to eat – just cut in half and scoop,” says Tong.

We’ve compiled a list kiwifruit’s top four benefits  – get ready to start peeling.

Packed with nutrients

Don’t underestimate the nutritional benefits of kiwifruit. It may be a small fruit but it packs lots of power. For one, Zespri SunGold and Green Kiwifruit contains three times more Vitamin C than oranges. Kiwifruit are also rich with Vitamins A, B6, B12, E, potassium, iron, magnesium, calcium, and more.

“Kiwifruit is a great alternative to other fruits,” says Tong. “It’s nutritionally-superior to commonly-eaten fruits such as apples, oranges, and bananas. Compared to apples, kiwis contain six times the nutrient density. Kiwis are a superfood that contain two times the vitamin C of oranges.”

Easy to eat

Zespri kiwifruit

Toast/Zespri Kiwifruit

Their small size makes them easy to pitch into your bag as you’re running out the door. If you’re not into peeling them then you can scoop out the green inside with a spoon, cutting it in half. Try cutting yours into slices, eating them alone, or adding them to your dishes. You can easily incorporate the kiwifruit into your everyday diet because they’re low in calories with a low GI. Besides its great taste, kiwifruit is great for eating in the morning since two of them contain about the same amount of fibre as a bowl of bran flakes.

Helps to prevent health problems

Zespri Kiwifruit

Breakfast/Zespri Kiwifruit

Kiwifruit’s been said to help lessen the burden of certain diseases, while helping to prevent some too. This superfood is also said to help protect vision loss, contribute to an optimal pregnancy thanks to its folic acid, and much more.

“Eating fibre from kiwifruits on a regular basis can help prevent colon cancer and haemorrhoids. Compared to fruits that are high on the glycemic index, such as mangoes, grapes, ripe bananas, and cherries, Zespri SunGold Kiwifruit have a GI of 38 and can help prevent impaired blood sugar control,” says Tong.

They’re versatile

Green smoothie

Green smoothie/Zespri Kiwifruit

This is definitely the fruit of versatility. You’d be surprised as to what you can use kiwifruit for thanks to its soft texture and peel.

“Zespri SunGold Kiwifruit can be blended into smoothies for a juicy, tropical taste. I also recommend dicing them into plain yogurt as a way to create a flavourful yogurt without the added sugars you find in pre-flavoured yogurts,” says Tong.

“For something nutritious and easily-portable, add dried kiwifruit to a homemade trail mix. Try combining dried apricots, dried SunGold Kiwifruit, coconut flakes, and raw almonds. This crunchy, chewy trail mix is low in sugar and packed with fibre – qualities that are important in order to bridge the gap between meals.”

Try this yummy recipe to find out how to easily incorporate kiwi fruit into your everyday life.

Salmon with Zespri SunGold Kiwifruit salsa


Salmon/Zespri Kiwifruit


  • 700g salmon fillets, skin and bones removed
  • 125g mascarpone cheese
  • 30g crunchy, fried onions
  • 7g extra virgin olive oil
  • 5g salt
  • Black pepper to taste
  • 2g chopped basil
  • 1 handful green asparagus



  • Peel and chop the kiwifruit along with the celery. Mix together with the olive oil, season with salt and pepper, and set aside.
  • In a bowl, mix together the mascarpone cheese, chopped basil, fried onions, 5g of the olive oil, and the salt and pepper. Set aside.
  • Cook the asparagus in boiling water for 3 minutes. Remove from the water, chop and set aside.
  • In the meantime, brown the salmon to your liking in a few drops of olive in a non-stick pan. Once browned on both sides, remove from the heat and season.
  • Place the salmon on a plate, cover it with the mascarpone mixture and serve alongside the asparagus and the kiwifruit salsa.

If you’d like to incorporate kiwifruit into your diet, you can find Zespri SunGold and Green Kiwifruit at grocery stores along with lots of recipes online. Stay in the know about Zespri Kiwifruit via Facebook and Instagram, using the hashtag #Zespri4Life.

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