Kiwis, also known as kiwifruit, are a type of fruit native to the mountains and hillsides of Southwest China.
Kiwis are now cultivated in many regions worldwide. New Zealand is among the leading producers.

Botanically, kiwis are classified as berries. Actinidia deliciosa and A. chinensis are the two most commonly consumed kiwi species.

A 3.5-ounce (100-gram) kiwi provides more than 80% of the typical daily requirements for vitamin C, making them incredibly high in the vitamin.

Your body needs vitamin C to produce collagen and neurotransmitters, and it also acts as a potent antioxidant to save cells from oxidative harm.

Vitamin E, a fat-soluble nutrient with antioxidant properties that is crucial for immune function, is also included in kiwis along with potassium, copper, vitamin K, folate, and vitamin E.

“It’s a powerhouse in a small package,” said Dr. Elena Ramirez, a nutrition scientist at Stanford University. “The unique combination of vitamins, fiber and bioactive compounds makes it one of the most beneficial fruits you can add to your diet.”

Kiwis are a pleasing option for anyone trying to control their weight because they are very low in calories, with an average of less than 50 per fruit. The inherent sweetness of the fruit can be used as a substitute for processed foods that are heavy in salt or sugar.

Furthermore, kiwis are very adaptable despite their delicate appearance. Because they contain the enzyme actinidin, they can be eaten raw with a spoon, cut into salads, mixed into smoothies, or even used as a natural meat tenderizer.