**On the market, there are gold and green kiwi varieties. Do you know how they differ?**
Kiwi is a fruit originating from central and eastern China during the Song dynasty around the 12th century. By the 20th century, this fruit became known in New Zealand and gradually exported to many other countries, becoming popular under the brand New Zealand Kiwi.
Currently, there are two types of kiwi on the market: gold and green. Many people might wonder which type is more nutritious and which tastes sweeter.
### Differences Between Gold and Green Kiwi
Besides differences in appearance and color, do gold and green kiwis differ in nutrition? Green kiwi has a dark brownish-green skin with many tough hairs. When cut open, the inside has a distinctive green flesh with small black seeds surrounding it. Green kiwi has a refreshing taste, is quite tart, and doesn’t have much sweetness.
Gold kiwi, on the other hand, has smooth, fine hairs, very little hair, and a bright yellow skin and flesh. Gold kiwi has a sweet taste characteristic of tropical fruits and contains fewer seeds than green kiwi.
### Nutritional Comparison
Kiwi is loved for its high vitamin content, especially vitamin C. Comparatively, gold kiwi is known to have a higher vitamin C content than green kiwi. Eating one gold kiwi can provide the necessary amount of vitamin C for a day’s active performance.
However, the fiber content in green kiwi is 1.5 times higher than in gold kiwi. Therefore, green kiwi is better at supporting bowel movements, reducing digestive diseases, regulating blood sugar levels, creating a feeling of fullness, and effectively controlling body weight.
### Choosing Gold or Green Kiwi?
The choice depends on your preference due to the distinct differences in vitamin C and fiber content between the two types. If you need more vitamin C, choose gold kiwi. If you want to use kiwi for weight loss or to alleviate constipation and support digestion, choose green kiwi.
Generally, those who prefer softer fruits will choose gold kiwi, while green kiwi is usually firmer unless overripe.
### Kiwi Benefits
Kiwi is rich in vitamins C and E, making it excellent for antioxidants and slowing aging. Kiwi contains a lot of serotonin, a hormone that enhances learning, memory, emotional regulation, appetite control, supports sleep, and increases alertness in the morning.
The high magnesium content in kiwi is also a notable benefit. Each kiwi contains up to 15 mg of magnesium, essential for the nervous system and muscle function. Kiwi has 20% more potassium than bananas, helping to control blood pressure, reduce the risk of kidney stones, osteoporosis, and stroke.
For children, eating kiwi is beneficial in treating wheezing, difficulty breathing, and reducing coughing. Kiwi also contains a lot of lutein, a type of carotenoid that can prevent age-related blindness, protecting the eyes from free radical damage. This is a substance that the body cannot synthesize on its own.
Kiwi has a moderate glycemic index, making it a good choice for those needing to control blood sugar. This fruit also helps maintain heart health, regulate digestion, and control cholesterol levels.
### How to Choose a Good Kiwi
– **Touch the stem area:** Gently press the stem end of the kiwi. If it is soft, the fruit is sweet; if it is firm, the fruit is sour and unripe.
– **Observe the exterior:** Choose large and round kiwis, avoiding straight and flat ones. Fruits with many fine hairs are usually fresh and delicious.
– **Check the skin:** Rotate the kiwi to check the smoothness of the skin. If it is smooth and has no blemishes, it is a good fruit. Avoid fruits with insect bites or bruises.
