Get a vitamin C boost from kiwi fruit

Loaded with spectacular amounts of vitamin C, kiwis are also richly endowed with immune-system boosting phytochemicals. Discover their many other nutritional benefits and learn new ways to add more kiwi to your diet.

• Actinidin: This enzyme is believed to aid digestion by helping to activate natural digestive reactions
• Chlorogenic acid: This compound is an antioxidant with the potential to prevent development of cancerous tumours
• Chlorophyll: Though not much is known about chlorophyll's health benefits, it is currently under review for its potential to prevent certain chemicals from causing DNA damage to cells
• Fibre: Pectin is a type of soluble fibre that protects against heart disease and diabetes, while insoluble fibre keeps the digestive tract running smoothly and prevents constipation. One kiwi has 2.6 grams of dietary fibre and nearly half of that is soluble fibre
• Lutein: This important carotenoid may possibly reduce the risk for colon cancer, cataracts and macular degeneration
• Potassium: Kiwi is an excellent source of potassium, a mineral that helps the heart work more efficiently, and plays a key role in controlling blood pressure. One kiwi has 252 milligrams of potassium
• Vitamin C: Kiwi is an exceptional source of this important vitamin, which functions as a powerful antioxidant. Vitamin C is believed to protect against nasal congestion and heart disease. It also helps to build and repair the immune system and may protect against certain types of cancer. The antioxidant power of vitamin C is also thought to help prevent cataracts. One kiwi has about 75 milligrams of vitamin C

• To preserve the vitamin C content in kiwi, it is best to eat the fruit uncooked
• If you combine kiwi with meat, poultry or fish, as in a salad, you should not let the mixture sit too long before serving; kiwi's enzyme, actinidin, will begin to "tenderize" the animal protein and turn it mushy

• For a healthful and delicious drink, combine peeled kiwi and lime juice in a blender and puree. Add seltzer and ice
• Make a savoury kiwi side dish. Combine kiwi wedges with cucumber, red pepper and a little olive oil, and serve with grilled chicken
• Slice kiwi and serve in a salad with feta cheese, tomatoes and romaine lettuce. Toss with balsamic vinaigrette
• Boost a store-bought tomato salsa with chopped kiwi. Serve as a dip or as a spicy condiment with meat or poultry dishes

When it comes to kiwis, good things really do come in small packages. This sweet little fruit not only tastes great, it's loaded with powerful amounts of vitamin c and other nutrients. Try adding more to your diet to take advantage of its many benefits.