{"id":9981,"date":"2026-09-21T11:14:14","date_gmt":"2026-09-21T11:14:14","guid":{"rendered":"https:\/\/edenshealth.de\/wiki-archiv\/kiwi-actinidia-deliciosa\/"},"modified":"2026-09-21T11:14:14","modified_gmt":"2026-09-21T11:14:14","slug":"kiwi-actinidia-deliciosa","status":"publish","type":"page","link":"https:\/\/edenshealth.de\/en\/wiki-archiv\/kiwi-actinidia-deliciosa\/","title":{"rendered":"Kiwi (Actinidia deliciosa)"},"content":{"rendered":"<div style=\"position:relative;width:100%;min-height:340px;background:linear-gradient(135deg,#2c3e6b,#4a5fa5,#7d8fd1);border-radius:12px;margin:0 0 24px 0;display:flex;align-items:center;justify-content:center;padding:40px;\">\n<h1 style=\"color:#ffffff;margin:0;text-align:center;\">Kiwi (Actinidia deliciosa)<\/h1>\n<\/div>\n<div class=\"eh-arch\">\n<div class=\"ea-steck\">\n<div>\n<div class=\"k\">Botanical name<\/div>\n<div class=\"v\">Actinidia deliciosa<small>Actinidiaceae (Actinidiaceae)<\/small><\/div>\n<\/div>\n<div>\n<div class=\"k\">is used<\/div>\n<div class=\"v\">The fruit<small>Golden kiwi (A. chinensis) is smooth and sweeter.<\/small><\/div>\n<\/div>\n<div>\n<div class=\"k\">The taste<\/div>\n<div class=\"v\">Sour-sweet<small>ripe, slightly yielding, not soft<\/small><\/div>\n<\/div>\n<div>\n<div class=\"k\">Origin<\/div>\n<div class=\"v\">Yangtze Valley, China<small>Cultivated in New Zealand since 1904<\/small><\/div>\n<\/div>\n<div>\n<div class=\"k\">Known for<\/div>\n<div class=\"v\">Vitamin C and digestion<small>EFSA: promotes normal bowel function<\/small><\/div>\n<\/div>\n<div>\n<div class=\"k\">Particularly<\/div>\n<div class=\"v\">Enzyme actinidin<small>It tenderizes meat and liquefies gelatin.<\/small><\/div>\n<\/div>\n<\/div>\n<div class=\"ea-body\">\n<nav class=\"ea-nav\">\n<div class=\"t\">On this page<\/div>\n<p><a href=\"#herkunft\">Origin<\/a><a href=\"#nutzen\">To use<\/a><a href=\"#inhalt\">Ingredients<\/a><a href=\"#kombi\">Reinforced combinations &amp; what clashes<\/a><a href=\"#gerichte\">In the kitchen<\/a><a href=\"#hausmittel\">As a home remedy<\/a><a href=\"#tradition\">Ayurveda &amp; TCM<\/a><a href=\"#warn\">Warning notices<\/a><a href=\"#passend\">Related to the topic<\/a><a href=\"#quellen\">Sources<\/a><\/p>\n<div class=\"box\"><b>In short<\/b><\/p>\n<p>Two green kiwis a day help with constipation \u2013 this is one of the few fruit benefits confirmed by the European Food Safety Authority. One kiwi has more vitamin C than one orange. Its enzyme actinidin tenderizes meat, but makes quark bitter and prevents gelatin from setting.<\/p>\n<\/div>\n<\/nav>\n<div>\n<section class=\"ea-k\" id=\"herkunft\">\n<h2><span>Origin<\/span>A Chinese gooseberry with a new name<\/h2>\n<div class=\"eh-kraeuter-img\"><img class=\"lazyload\" decoding=\"async\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%27http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%27%20width%3D%271200%27%20height%3D%27800%27%20viewBox%3D%270%200%201200%20800%27%3E%3Crect%20width%3D%271200%27%20height%3D%27800%27%20fill-opacity%3D%220%22%2F%3E%3C%2Fsvg%3E\" data-orig-src=\"https:\/\/edenshealth.de\/wp-content\/uploads\/2026\/09\/obst-kiwi.jpg\" alt=\"Ganze und halbierte Kiwi auf dunklem Holz\" style=\"width:100%;height:auto;border-radius:14px;border:2px solid rgba(201,162,75,0.4);box-shadow:0 8px 24px rgba(23,58,36,0.15);\" loading=\"lazy\"><\/div>\n<p class=\"ea-satz\">In 1904, teacher Isabel Fraser brought seeds from China to New Zealand - from which a global fruit emerged.<\/p>\n<p class=\"ea-drop\">The kiwi grows wild as a climbing plant in the forests of the Yangtze Valley in China, where it <em>Mi Hou Tao<\/em> It&#039;s called &quot;macaque peach&quot;. At the beginning of the 20th century, the New Zealand teacher Isabel Fraser brought seeds home from a mission school. The plant thrived in New Zealand, was improved through breeding, and initially sold as &quot;Chinese gooseberry&quot;.<\/p>\n<p>For export to the USA, this name proved disadvantageous in the 1950s; in 1959, the fruit was renamed &quot;kiwifruit&quot; after New Zealand&#039;s national bird. Today, China is once again the largest producer, followed by New Zealand, Italy, and Greece. Besides the green, fuzzy Hayward variety, there is the smooth golden kiwi and the small, hairless kiwiberry (mini kiwi), which is even winter-hardy in German gardens.<\/p>\n<\/section>\n<section class=\"ea-k\" id=\"nutzen\">\n<h2><span>To use<\/span>What the kiwi does for you<\/h2>\n<p class=\"ea-drop\">The kiwi is one of the <strong>everyday fruits richest in vitamin C<\/strong>A green kiwi (around 75 g) provides about 70 mg of vitamin D, a golden kiwi even more \u2013 more than an orange. It also contains fiber, vitamin K, vitamin E, folate, and potassium.<\/p>\n<p>Their effects are best documented on the <strong>digestion<\/strong>. In several controlled studies, two green kiwis a day improved stool frequency in people with chronic constipation\u2014in one US study, as effectively as psyllium husks or prunes, but with less flatulence. The European Food Safety Authority (EFSA) confirmed in 2021 that green kiwis contribute to normal bowel function. This is likely due to the water-binding fiber and the enzyme actinidin.<\/p>\n<p>There are also small studies suggesting that eating two kiwis an hour before bed improves sleep. These are pilot studies with few participants \u2013 interesting, but not conclusive.<\/p>\n<div class=\"ea-zahlen\">\n<div class=\"ea-zahl\"><b>approx. 70 mg<\/b><span>Vitamin C in a green kiwi<\/span><\/div>\n<div class=\"ea-zahl\"><b>2 kiwis<\/b><span>daily - the amount from the constipation studies<\/span><\/div>\n<div class=\"ea-zahl\"><b>2021<\/b><span>The EFSA confirmed the effect on bowel function<\/span><\/div>\n<div class=\"ea-zahl\"><b>1959<\/b><span>The &quot;Chinese gooseberry&quot; became the kiwi.<\/span><\/div>\n<\/div>\n<\/section>\n<section class=\"ea-k\" id=\"inhalt\">\n<h2><span>Ingredients<\/span>This is what&#039;s inside the kiwi<\/h2>\n<p>Next to <strong>Vitamin C<\/strong> Kiwis contain soluble and insoluble fiber (about 3 g per 100 g), which binds a lot of water, as well as vitamin K, vitamin E from the small black seeds, folate, potassium, carotenoids such as lutein, and polyphenols. The peel is edible and contains additional fiber and folate \u2013 this is more pleasant with golden kiwis than with the hairy green ones.<\/p>\n<p>What&#039;s special is <strong>Actinidine<\/strong>, Actinidin, a protein-splitting enzyme similar to bromelain in pineapple and papain in papaya, helps break down proteins in the stomach, tenderizes meat in marinades, but also makes dairy products bitter and prevents gelatin from setting. Heat destroys the enzyme. Actinidin is also the most important kiwi allergen.<\/p>\n<\/section>\n<section class=\"ea-k\" id=\"kombi\">\n<h2><span>Enhanced combinations<\/span>What makes the kiwi stronger<\/h2>\n<p>The kiwi is a breakfast fruit, a meat tenderizer, and a dessert fruit - you just need to know its enzyme.<\/p>\n<div class=\"ea-kombi\">\n<div class=\"c\"><span class=\"tag\">digestion<\/span><\/p>\n<div class=\"mit\">with <i>Water &amp; Oatmeal<\/i><\/div>\n<p>Two kiwis for breakfast, along with plenty of fluids - this is how the desired effect on digestion was achieved in studies.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">Health<\/span><\/p>\n<div class=\"mit\">with <i>Legumes<\/i><\/div>\n<p>Vitamin C improves iron absorption - kiwi as a dessert after a lentil dish.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">Technology<\/span><\/p>\n<div class=\"mit\">as <i>meat marinade<\/i><\/div>\n<p>Pureed kiwi should be cooked on top of beef or pork for 30 minutes \u2013 the actinidin makes it tender. Don&#039;t cook it longer, otherwise it will become mushy.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">The taste<\/span><\/p>\n<div class=\"mit\">with <i>Mint &amp; Lime<\/i><\/div>\n<p>Kiwi salsa or smoothie: The acidity of the kiwi goes well with fresh herbs.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">Peel<\/span><\/p>\n<div class=\"mit\">as <i>Golden kiwi with peel<\/i><\/div>\n<p>Eat well-washed with the peel on - more fiber, and it&#039;s faster.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">dessert<\/span><\/p>\n<div class=\"mit\">with <i>Mango &amp; Banana<\/i><\/div>\n<p>Tropical fruit salad - cut only shortly before serving.<\/p>\n<\/div>\n<\/div>\n<h3 class=\"ea-beisst-h\"><span>What contradicts itself<\/span>It&#039;s best to avoid these combinations.<\/h3>\n<div class=\"ea-kombi beisst\">\n<div class=\"c\"><span class=\"tag\">Technology<\/span><\/p>\n<div class=\"mit\">not in <i>Quark &amp; Yogurt<\/i> leave<\/div>\n<p>Actinidin breaks down milk proteins \u2013 after a while it becomes bitter. Mix fresh or blanch the kiwi briefly.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">Technology<\/span><\/p>\n<div class=\"mit\">not in <i>Gelatin desserts<\/i> raw<\/div>\n<p>The enzyme breaks down the gelatin, so the pudding won&#039;t set. Use agar-agar or heat the kiwi beforehand.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">allergy<\/span><\/p>\n<div class=\"mit\">not at <i>Latex or birch allergy<\/i> thoughtless<\/div>\n<p>Kiwi allergies are common and can be severe, especially in children. A tingling sensation in the mouth is a warning sign.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">stomach<\/span><\/p>\n<div class=\"mit\">not at <i>very sensitive mouth<\/i><\/div>\n<p>The acid and fine calcium oxalate crystals can irritate the mouth and lips.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">kidneys<\/span><\/p>\n<div class=\"mit\">not in quantities at <i>Oxalate stones<\/i><\/div>\n<p>Kiwis contain oxalate - eat them in moderation if you are prone to calcium oxalate stones.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">storage<\/span><\/p>\n<div class=\"mit\">not <i>besides apples<\/i>, if it is supposed to hold<\/div>\n<p>Apples release ethylene, which causes kiwis to soften quickly - or you can use them for exactly that purpose.<\/p>\n<\/div>\n<\/div>\n<\/section>\n<section class=\"ea-k\" id=\"gerichte\">\n<h2><span>In the kitchen<\/span>Where she belongs<\/h2>\n<ul class=\"ea-gerichte\">\n<li><span class=\"g\">Spoon kiwi<\/span><span class=\"w\">Cut in half and scoop out \u2013 breakfast in ten seconds.<\/span><\/li>\n<li><span class=\"g\">Kiwi overnight oats<\/span><span class=\"w\">Oatmeal, plant-based milk, chia seeds, with kiwi in the morning.<\/span><\/li>\n<li><span class=\"g\">Green smoothie<\/span><span class=\"w\">Kiwi, spinach, banana, water.<\/span><\/li>\n<li><span class=\"g\">Kiwi salsa<\/span><span class=\"w\">Kiwi, red onion, chili, coriander - go well with fish or tacos.<\/span><\/li>\n<li><span class=\"g\">Pavlova<\/span><span class=\"w\">Meringue, cream, kiwi and passion fruit - the classic from New Zealand.<\/span><\/li>\n<li><span class=\"g\">meat marinade<\/span><span class=\"w\">Pureed kiwi with soy sauce and garlic for Korean bulgogi.<\/span><\/li>\n<li><span class=\"g\">fruit salad<\/span><span class=\"w\">With orange, mango, and pomegranate.<\/span><\/li>\n<li><span class=\"g\">Kiwi chutney<\/span><span class=\"w\">Cooked down with ginger, onion and vinegar.<\/span><\/li>\n<li><span class=\"g\">Kiwi sorbet<\/span><span class=\"w\">Puree, add a little sugar, and freeze.<\/span><\/li>\n<li><span class=\"g\">Kiwiberries<\/span><span class=\"w\">Eat the mini kiwis unpeeled, like grapes.<\/span><\/li>\n<\/ul>\n<div class=\"ea-tipp\"><b>Rule of thumb:<\/b> Hard kiwis will ripen at room temperature in a few days, faster next to an apple. Ripe kiwis yield to gentle pressure \u2013 then put them in the refrigerator, where they will keep for another week.<\/div>\n<\/section>\n<section class=\"ea-k\" id=\"hausmittel\">\n<h2><span>As a home remedy<\/span>Kiwi cure for sluggish digestion<\/h2>\n<div class=\"ea-rezept\">\n<div>\n<div class=\"k\">Here&#039;s how it works<\/div>\n<h3>Two kiwis in the morning<\/h3>\n<ol>\n<li>Halve two ripe green kiwis (Hayward variety) in the morning and scoop out the flesh.<\/li>\n<li>Drink a large glass of water with it.<\/li>\n<li>Drink at least 1.5 liters of fluids throughout the day.<\/li>\n<li>Continue for four weeks and observe the effect.<\/li>\n<\/ol>\n<\/div>\n<div>\n<div class=\"k\">For what<\/div>\n<p>Mild, chronic constipation. Studies have shown that the number of bowel movements per week increased, stools became softer, and abdominal discomfort decreased \u2013 with less bloating than with many other fiber sources.<\/p>\n<div class=\"k\" style=\"margin-top:14px\">Crowd<\/div>\n<p>Two green kiwis daily. Consult a doctor if you experience sudden constipation, blood in your stool, weight loss, or severe abdominal pain. Not suitable for those with a kiwi allergy.<\/p>\n<\/div>\n<\/div>\n<\/section>\n<section class=\"ea-k\" id=\"tradition\">\n<h2><span>Ayurveda &amp; TCM<\/span>What the old systems say<\/h2>\n<div class=\"ea-trad\">\n<div>\n<h3>Ayurveda<\/h3>\n<p>The kiwi is not a fruit mentioned in classical Ayurvedic texts. Modern Ayurvedic practitioners classify it according to its taste as sour-sweet and cooling: good for Vata, in moderation for Pitta, but not recommended in large quantities for Kapha.<\/p>\n<\/div>\n<div>\n<h3>Traditional Chinese Medicine<\/h3>\n<p>In Traditional Chinese Medicine (TCM) it is called <strong>Mi Hou Tao<\/strong> It is considered sour-sweet and cold. It is said to cool heat, quench thirst, and promote urination \u2013 traditionally used for hot flashes, restlessness, and dry mouth, but not for coldness in the stomach and intestines.<\/p>\n<\/div>\n<\/div>\n<\/section>\n<section class=\"ea-k\" id=\"warn\">\n<h2><span>Warning notices<\/span>When you should be careful<\/h2>\n<div class=\"ea-warn\">\n<h3>Please note<\/h3>\n<ul>\n<li><strong>Allergy:<\/strong> Kiwi is one of the more common fruit allergies; cross-reaction with latex and birch pollen is possible - stop eating immediately if swelling occurs in the mouth.<\/li>\n<li><strong>Infants:<\/strong> Do not give kiwi as one of the first complementary foods if allergies run in the family.<\/li>\n<li><strong>Oxalate:<\/strong> Use in moderation if you are prone to kidney stones.<\/li>\n<li><strong>Mouth:<\/strong> Acid and oxalate crystals can cause a burning sensation on the tongue.<\/li>\n<li><strong>Enzyme:<\/strong> Do not prepare raw food with dairy products or gelatin.<\/li>\n<\/ul>\n<\/div>\n<p class=\"ea-hinw\">This page provides information and does not replace medical advice. If symptoms persist, please consult a doctor.<\/p>\n<\/section>\n<section class=\"ea-k\" id=\"passend\">\n<h2><span>Related to the topic<\/span>Read on and cook along!<\/h2>\n<div class=\"ea-passend\"><a href=\"\/en\/wiki-archiv\/granatapfel-punica-granatum\/\"><span class=\"art\">Archive<\/span><span class=\"n\">pomegranate<\/span><span class=\"d\">Another vitamin-rich fruit for the fruit salad.<\/span><\/a><a href=\"\/en\/wiki-archiv\/orange-citrus-sinensis\/\"><span class=\"art\">Archive<\/span><span class=\"n\">Orange<\/span><span class=\"d\">Vitamin C in direct comparison.<\/span><\/a><a href=\"\/en\/wiki-archiv\/minze-mentha-piperita-2\/\"><span class=\"art\">Archive<\/span><span class=\"n\">mint<\/span><span class=\"d\">For kiwi salsa and smoothie.<\/span><\/a><a href=\"\/en\/product\/flohsamenschalen\/\"><span class=\"art\">Our shop<\/span><span class=\"n\">Psyllium husks<\/span><span class=\"d\">The second proven remedy for constipation.<\/span><\/a><a href=\"\/en\/product\/chiasamen\/\"><span class=\"art\">Our shop<\/span><span class=\"n\">Chia seeds<\/span><span class=\"d\">For overnight oats with kiwi.<\/span><\/a><a href=\"\/en\/product\/probiotika-komplex\/\"><span class=\"art\">Our shop<\/span><span class=\"n\">Probiotic complex<\/span><span class=\"d\">For the intestinal flora.<\/span><\/a><\/div>\n<p class=\"ea-hinw\">Shop links lead to our product pages; it is indicated there if a partner is involved.<\/p>\n<\/section>\n<section class=\"ea-k ea-quellen\" id=\"quellen\">\n<h2><span>Sources<\/span>What is this based on?<\/h2>\n<ol>\n<li>Chey SW, Chey WD, Jackson K, Eswaran S. <em>Exploratory comparative effectiveness trial of green kiwifruit, psyllium, or prunes in US patients with chronic constipation.<\/em> American Journal of Gastroenterology 2021; 116(6): 1304\u20131312.<\/li>\n<li>EFSA NDA Panel. <em>Green kiwifruit (Actinidia deliciosa var. Hayward) and maintenance of normal defecation: evaluation of a health claim.<\/em> EFSA Journal 2021; 19(6): 6641.<\/li>\n<li>Richardson DP, Ansell J, Drummond LN. <em>The nutritional and health attributes of kiwifruit: a review.<\/em> European Journal of Nutrition 2018; 57(8): 2659\u20132676.<\/li>\n<li>Lin HH et al. <em>Effect of kiwifruit consumption on sleep quality in adults with sleep problems.<\/em> Asia Pacific Journal of Clinical Nutrition 2011; 20(2): 169\u2013174.<\/li>\n<li>USDA FoodData Central: <em>Kiwifruit, green, raw<\/em>.<\/li>\n<\/ol>\n<\/section>\n<\/div>\n<\/div>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>Kiwi (Actinidia deliciosa) Botanischer Name Actinidia deliciosaStrahlengriffelgew\u00e4chse (Actinidiaceae) Verwendet wird Die FruchtGold-Kiwi (A. chinensis) ist glatt und s\u00fc\u00dfer Geschmack S\u00e4uerlich-s\u00fc\u00dfreif leicht nachgebend, nicht weich Herkunft Jangtse-Tal, Chinaseit 1904 in Neuseeland angebaut Bekannt f\u00fcr Vitamin C und VerdauungEFSA: f\u00f6rdert die normale Darmfunktion Besonders Enzym Actinidinmacht Fleisch zart und Gelatine fl\u00fcssig Auf dieser Seite HerkunftNutzenInhaltsstoffeVerst\u00e4rkte Kombis &amp;<\/p>","protected":false},"author":1,"featured_media":9971,"parent":5278,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-9981","page","type-page","status-publish","has-post-thumbnail","hentry"],"_links":{"self":[{"href":"https:\/\/edenshealth.de\/en\/wp-json\/wp\/v2\/pages\/9981","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/edenshealth.de\/en\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/edenshealth.de\/en\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/edenshealth.de\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/edenshealth.de\/en\/wp-json\/wp\/v2\/comments?post=9981"}],"version-history":[{"count":0,"href":"https:\/\/edenshealth.de\/en\/wp-json\/wp\/v2\/pages\/9981\/revisions"}],"up":[{"embeddable":true,"href":"https:\/\/edenshealth.de\/en\/wp-json\/wp\/v2\/pages\/5278"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/edenshealth.de\/en\/wp-json\/wp\/v2\/media\/9971"}],"wp:attachment":[{"href":"https:\/\/edenshealth.de\/en\/wp-json\/wp\/v2\/media?parent=9981"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}