This fruit, which I'm sure you have in your kitchen, contains much more vitamin C than an orange
We often think of the orange as the queen of vitamin C... But there's another fruit that far exceeds it: the kiwi! Small, hairy and tangy, this concentrate of freshness is a real energy booster and a precious ally for immunity.
So why does kiwi deserve a place on your breakfast table? We explain it all :)
Richer than oranges: kiwi, champion of vitamin C
According to ANSES (French National Agency for Health Security) data, one kiwi contains around 90 mg of vitamin C per 100 g, compared with 53 mg for an orange.
By eating just one kiwi, you cover more than your daily vitamin C requirements (around 80 mg for an adult).
Vitamin C is essential for :
- strengthening the immune system
- reduce fatigue
- help absorb iron,
- protect skin and cells thanks to its antioxidant power.
And the best part is that this vitamin is fragile and often destroyed during cooking.
The good news is that kiwifruit can be eaten whole, preserving all its benefits!
A small fruit with great powers
But vitamin C isn't its only asset:
- It's rich in fiber → easier digestion, faster satiety.
- It contains potassium → good for blood pressure and the heart.
- It's light (around 60 kcal per fruit) → perfect for snacks.
- It also contains natural antioxidants, which help fight cell aging.
A study published in the Journal of Nutritional Science (2012) even showed that eating 2 kiwis a day helps reduce fatigue and improve vitality in just 2 weeks.
When and how to use it?
Kiwifruit is in season from November to May - when it's at its tastiest and most nutrient-rich.
You can enjoy it :
- As is, with a spoon,
- In a fruit salad with banana, apple and citrus fruit,
- In an energizing smoothie (kiwi + spinach + apple + lemon),
- On yoghurt or porridge for a vitamin-packed breakfast,
- Or even in a savoury version: with smoked salmon or shrimps, for a tangy touch.
In a nutshell
Small but sturdy, kiwifruit is a natural superfood:
- more vitamin C than an orange,
- full of fiber and antioxidants,
- perfect for boosting your immunity and energizing your day.
Add 1 or 2 a day to your routine, and you'll soon notice the difference!
Adèle Peyches
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