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The 10 Healthiest Foods: Kiwi

By: Caley Walsh

Kiwis offer a variety of fantastic health benefits, but many Americans don’t eat them.  In fact, kiwi is the most nutrient-rich fruit of all the top 26 fruits consumed in the world! Add some green flair to your fruit salad and you’ll reap the benefits.

Healthy Super Food Kiwi

Here are some of kiwi’s nutritional benefits:

  • Vitamin C- Surprisingly, kiwi contains the highest density of vitamin C of any fruit. Vitamin C is essential to many aspects of overall heath, but kiwi fruit are especially effective against respiratory related health problems.
  • Antioxidants- Kiwis are rich in antioxidants, which help in the prevention of cancer.
  • Potassium- A kiwi contains more potassium than a banana, which is important to cardiovascular health.
  • Fiber- Kiwi is a great source of fiber, which is important to digestive health and is instrumental in reducing cholesterol levels and regulating blood sugar.

When eating kiwi, make sure the fruit is ripe or it will taste slightly sour. The fruit should give slightly when squeezed and not be too hard.

Kiwi Sorbet

This is one my favorite desserts because it’s easy to make, delicious and completely fat-free and sugar-free. You can find agave nectar at many grocery stores and most health food stores these days.


  • 3 kiwi
  • 2 Tbs. agave nectar syrup
  • 1-2 limes


  1. Wash the kiwi and cut each in half. Use a spoon to peel the kiwi out of its skin. This is the easiest way I’ve found to peel the kiwi. You can double this recipe with 6 kiwis easily.
  2. Cut the kiwi into small pieces and spread on a cookie sheet. You can cover the cookie sheet with parchment or waxed paper first, or use a slipmat to make removing easier.
  3. Place in the freezer until frozen. This doesn’t take long.
  4. In the meantime, squeeze and zest your limes. You want about 2 tablespoons of lime juice and ¼ tsp. of lime zest. Double to ¼ cup of lime juice and ½ tsp. lime zest for 6 kiwis.
  5. Place frozen kiwi pieces, agave syrup, lime zest and juice in food processor and blend until smooth.
  6. Place in a container with a lid and return to the freezer for an hour to firm.


The Next Top 10 Super-Food: Broccoli Rabe

For more great healthy dessert recipes using kiwi, check out these ideas for Apple Kiwi Salad and Fresh Fruit Cake.

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