Let’s talk about kiwis 🙂

I know, it’s not really part of the Malaysian DNA fruit make-up, but this often overlooked fruit is definitely up there on the list of most nutritious fruits you can find in Malaysia.

And here’s why!

Benefits of Kiwi Fruit

Kiwi Benefits #1: Calorie count is minimal

It’s ridiculously low in calorie count, which makes it a most desirable snack, that is sweet with a hint of sour and light in texture which makes it a refreshing eating experience. So if I were craving a healthy snack, the kiwi would be a preferred choice compared to a more calorie-heavy fruit, as lets say, the banana.

Also, due to its high fibre content, and low Glycaemic Index (GI=39), the kiwi fruit can help aid weight loss by keeping you full and stabilizing blood sugar levels. So, it’s amazing for people looking to shed some pounds.

Kiwi Benefits #2: All those good nutrients!

Super high in vitamin C, more than that of the orange if taken in the same quantity. A good source of Vitamin K, copper, potassium, folate, vitamin E and fibre, all things your body needs to function at optimal level.

Also, for those working out, it is interesting to note that kiwi fruits contain a unique plant antioxidant called actinidin. Actinidin is an enzyme that helps break down protein. This makes protein more readily absorbed by the muscles, which is especially beneficial after a workout.

So, add a kiwi fruit to your post-workout recovery meal, snack or protein shake to help increase protein uptake to your muscles and help you grow lean muscle!

Kiwi Benefits #3: Protects DNA

The phytonutrients in kiwis protect DNA from oxygen-related damage. Which helps your body recover faster, heal better and age slower. The vitamin C, beta-carotene and flavonoids and carotenoids are responsible for this. There were studies done with children in Italy that showed less respiratory-related health problems when kiwi was consumed as part of their diets.

Kiwi Benefits #4: Boost Cardiovascular Health


A kiwi a day can significantly lower your risk for blood clots and will reduce the amount of triglycerides in your blood which in turn will increase cardiovascular health. Due to kiwi’s high concentration of vitamin C and polyphenols as well as potassium, it’s been known to help protect the blood vessels and heart.

Tips for Awesome Kiwi Fruit Consumption

Don’t leave kiwis too long out after cutting them because they contain enzymes that act as food tenderizers. Adding it to your salad too far in advance can make everything soggy.

But, due to these very same enzymes the kiwi is excellent when pureed and added into a marinade for meats to help tenderize it.

One interesting thing though, is that while other pre-cut fruits lose their vitamin content after a few days, kiwis only lose 12% of their vitamin C content even after 6 days and no losses in carotenoids were found.

So if you’re meal prepping, it’ll be quite convenient to cut your kiwis in bulk and store them in the fridge with no worry that they’ll lose nutritional value.

Kiwi Recipe Ideas

Besides eating it on its own, and making refreshing smoothies from kiwi, you can spice things up if you’re feeling the inspiration, to create kiwi food masterpieces for your healthy and tasty enjoyment. Here are some recipe ideas!

What Kiwi brands do I buy?

Right now, the bulk of kiwis we have on the market is China produced, but recently, a new player has entered the ring.

Homegrown, top quality from Italy and Chile, these two kiwi-producing countries have joined forces to bring to Malaysia, and other parts of the world, fresh and superb quality Sweeki kiwis all year round.

They are bringing three new kiwi types to the Malaysian market. The Sweeki Green, which boasts a larger frame than most other kiwis. The Sweeki Gold, that’s slightly sweeter than the average kiwi, perfect for kids as a healthy alternative snack. And Sweeki Organic, that’s grown using low environmental impact methods, for all of us wanting to do our part for planet earth.

Sweeki Kiwis

We gave the fruit a taste and sure enough, Sweeki kiwis prove to be fresh, soft yet supple and sweet, delicious fruity delicacies that we’ve been enjoying ever since they launched in Malaysia.

We spoke to Alessandro Zampagna, the Managing Director of Origine Group to get his first-hand opinion on how Sweeki Kiwis are produced, preserved and transported to deliver to us the crème da la crème kiwis we can purchase from the shelves today.

We hope you benefit greatly from this article on kiwis. If you want ideas on healthy and convenient breakfast recipes you can get or make in KL, here are some 🙂

If you have a great tip on how to get fit and live healthy in KL, do share it in the comments below, however insignificant you think it might be.

Your tips might not even occur to others and may make a huge difference in the life of another.

So let’s cultivate that Malaysian sharing spirit and help each other out in our universal strive for personal fitness!

For more tips and tricks on how to get fit, specifically in KL, subscribe and we’ll send you useful advice, articles and videos to help you keep your fitness level up!


Robbin · July 22, 2020 at 5:39 am

This is amazing and really good for health. Thanks for sharing!!

    Sue Anne · September 24, 2020 at 2:02 am

    Welcome Robbin 🙂

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