A bright green, tangy-sweet juice made from whole kiwi fruit, packed with vitamin C, enzymes, and dietary fiber. This juice promotes digestion, skin health, and immune defense, making it a vibrant choice for daily hydration.
Preparation Time
- Prep time: 5 minutes
- Blending and straining time: 5 minutes
- Total time: 10 minutes
- Servings: 2 (about 400 ml total)
Ingredients
- 4 ripe kiwis, peeled
- 1/2 cup cold filtered water (for blending)
- Optional: juice of 1/2 lime (for acidity and flavor balance)
- Optional: 1–2 fresh mint leaves or a few slices of cucumber for added freshness
Instructions
- Peel the kiwis and cut them into chunks.
- Add to a blender with water and optional lime or mint.
- Blend until smooth (about 30 seconds).
- Strain through a fine mesh sieve or nut milk bag if you prefer a smoother texture, or serve as-is for full fiber.
- Serve cold or over ice.
Estimated Nutritional Value (Per 200 ml glass, unstrained)
| Nutrient | Approximate Value |
|---|---|
| Calories | ~90 kcal |
| Carbohydrates | ~20 g |
| Natural sugars | ~13 g |
| Fiber | ~3–4 g |
| Vitamin C | ~140% DV |
| Vitamin K | ~30% DV |
| Potassium | ~300 mg |
| Actinidin enzyme | Present (digestive enzyme) |
Health Benefits
1. Powerful immune support
Kiwi is one of the most concentrated sources of vitamin C, which boosts white blood cell activity, collagen synthesis, and resistance to infection.
Reference: Carr AC & Pullar JM. (2017). Kiwi fruit and immunity. Nutrients.
2. Digestive enhancement
The natural enzyme actinidin in kiwi helps break down protein and supports smoother digestion, especially after protein-rich meals.
Study: Kaur L et al. (2010). Actinidin protease in digestive health. Journal of Agricultural and Food Chemistry.
3. Skin and vascular protection
Kiwi’s antioxidants, including vitamin K, flavonoids, and carotenoids, help reduce oxidative stress and improve circulation and skin elasticity.
Source: Skinner MA et al. (2012). Kiwifruit consumption and skin function. Asia Pacific Journal of Clinical Nutrition.
Tips for Best Results
- Use ripe kiwis for natural sweetness and full enzyme activity.
- Drink immediately—vitamin C and enzymes degrade with heat and time.
- Leave unstrained to retain fiber and support gut health.
- Add cucumber or mint for hydration and extra freshness.
- Avoid added sweeteners—kiwi has a natural balance of tart and sweet when fully ripe.
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