Kiwis Might Be the Superfruit Your Diet Needs

Move over, apples. If you're going to eat fruit every day for health, kiwis are where it's at.

These fuzzy little things pack more vitamin C per gram than oranges. One kiwi gives you about 70 to 85 milligrams - that's your entire daily requirement.

Caroline Susie, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics, says people like them because they're "sweet-tart, easy to eat, versatile, very flavorful and colorful and they pack a lot of nutrition." That's a lot of selling points for something that looks like a furry egg.

What Even Is a Kiwi?

They're technically berries. Yeah, those fuzzy brown things are berries that grow on big woody vines. They’re also called Chinese gooseberries, which sounds way less appetizing than kiwi.

They started in China where they grew wild. Then in the early 1900s, someone brought seeds to New Zealand and now they're a staple in many kitchens. China and New Zealand still produce most of them, followed by Italy, Greece, Iran, Chile and Turkey.

They are technically in season from late fall through spring, but you can get them year-round now because they're grown all over the world.

Why They're So Good For You

Here's what one kiwi gets you: all your daily vitamin C, 2 grams of fiber, and only 40-45 calories. That's better stats than most fruits people obsess over.

Lisa Young, a registered dietitian at NYU, breaks down what else is in there: vitamin K for blood clotting and bones, folate for cell growth (especially important if you're pregnant), and potassium for muscles and blood pressure.

The fiber thing is huge. It keeps your blood sugar stable, helps keep you regular, and makes you feel full. All for basically no calories. That's why people trying to lose weight should be eating these instead of drinking juice.

Susie mentions they've also got antioxidants like lutein, zeaxanthin and polyphenols. Some research says these might improve mood and reduce fatigue. Key word: might.

The Weird Sleep Thing

Young says some research suggests kiwis might improve sleep quality because of their natural serotonin content. But she also says more research is needed. So maybe they help you sleep, maybe they don't. Could be worth trying if you're desperate.

Yes, Your Dog Can Have Some

Kiwis won't poison your dog. They get the same fiber and nutrients humans do. But Young warns too much may upset their stomach. Peel it and cut it up first - dogs can't handle the fuzzy skin.

How Many Is Too Many?

You can eat one or two a day without problems. More than that and the fiber starts working against you - bloating, gas, general digestive unhappiness.

The acidity can also mess with acid reflux or GERD if you have those issues. Some people get mouth irritation from them too.

Here's something weird: if you're allergic to latex, you might be allergic to kiwis. They cross-react somehow. If your throat starts itching or your lips swell up after eating one, stop immediately and maybe see a doctor.

Also if you're on blood thinners, be careful. Kiwis have tons of vitamin K which affects blood clotting. That can interfere with your medication.

The Skin Thing Nobody Talks About

Young says you can eat the skin. Most people think you can't, but you totally can. It's got extra fiber and nutrients. It's just fuzzy and weird so nobody does it.

The commercial varieties are the fuzzy green Hayward ones everyone knows and the smooth gold SunGold ones that cost more. The gold ones taste sweeter and less tart if that matters to you.

Bottom Line

Kiwis are basically a superfruit that nobody talks about. More vitamin C than oranges, tons of fiber, barely any calories, and might help you sleep. Unless you're allergic or on blood thinners, you should probably be eating them.

One or two a day won't hurt you. They're available everywhere year-round. They taste good in smoothies, on yogurt, in fruit salad, or just eaten with a spoon like a weird fuzzy egg.

Stop buying expensive supplements and just eat a kiwi. Your body will thank you and your wallet will too. Plus, they actually taste good, unlike most things that are supposedly good for you.