The Most Underrated Fruit of Summer

July 11, 2017
Ann Louise Gittleman, PhD, CNS

Ann Louise Gittleman, PhD, CNS

Award-winning nutritionist and New York Times bestselling author.

Don’t overlook the most nutrient dense pick.

I consider this fruit to be the most underrated fruit of summer. Can you guess what it is?

It’s not papaya, it’s not mango, it’s not an orange, it’s not even an exotic fruit, like carambola… it’s…


This small fruit has big health benefits—and appears on the 15 least pesticide-contaminated list from the Environmental Working Group. This means that while it’s always ideal to purchase organic, if you’re on a budget, kiwi isn’t a mandatory organic purchase.

A classic study conducted by Dr. Paul Lachance of Rutgers University analyzed the nutrient density of 27 popular fruits. Kiwi scored an index of 16, making it the most nutrient dense of all the fruits in the study. It also boasted the highest level of magnesium—a nutrient that people are commonly deficient in that’s important for mental clarity, athletic performance, digestion, and more. Plus, as we all know, your diet should be packed with vitamin C—and kiwi came in first in that category, too, with nearly double that of an orange.

A Breakdown of the Benefits

If you aren’t sold on kiwi’s nutrient-rich charm yet, here’s an overview of some of the other incredible things kiwis can do for your body.

• It provides a high dietary-fiber content, helpful for controlling blood pressure and cholesterol.
• It contains a proteolytic enzyme called actinidin that can help breakdown protein, aiding in the digestion process.
• It helps you achieve glowing skin, due its vitamins C and E levels. (You can even put it on your face for a fabulous and affordable at home beauty treatment.)
• It has even been found via numerous sleep studies to contain a compound that might assist with treating various sleep disorders.
• It also might assist with asthma symptoms, due to its high vitamin C and antioxidant content, with children seeming to benefit the most.

A Nutritious Summer Sip

This smoothie recipe is worthy of any summer vacation—or staycation. It’s a supercharged way to begin the day or great as a satisfying snack on a hot summer afternoon. If you’d like even more healthy greens, I also recommend trying it with a handful of kale or spinach, or a scoop of Daily Greens.

Kickback Kiwi Lime Smoothie
—Serves 1
• 8 ounces water or cran-water
• 1 small kiwi
• ½ tablespoon organic lime juice
• 1 scoop Fat Flush Vanilla Whey or Body Protein
• 1 tablespoon coconut oil
• 1 tablespoon hemp seeds
• 1 scoop Flora-Key
• 1 tablespoon non-GMO soy or sunflower lecithin
• Chopped fresh basil, to taste
• Ice cubes (optional)

1. Blend the water, lime juice, powder, and kiwi until smooth.
2. Add the other ingredients and blend to desired consistency.

For optimum taste and ease of peeling, wait until your kiwis are slightly soft to the touch, but not mushy. As summer shines on, don’t overlook this small fruit that packs a big punch any longer.

Related Articles and Podcasts

Ann Louise Gittleman, PhD, CNS, is an award-winning New York Times bestselling author of more than thirty books including The Fat Flush Plan series and her latest book, Radical Metabolism. She’s been rewriting the rules of nutrition for more than 40 years and is internationally recognized as a pioneer in the field of diet, detox and women’s health issues. 

For a FREE daily dose of tips and strategies for maintaining healthy weight, conquering insomnia, and much more…check out my Radical Health Tips.

I’d like to meet and greet you on my Facebook groups, so won’t you check us out at the Radical Metabolism RevolutionFat Flush Nation, or my Inner Circle!


  1. Olga Schwedland

    Good to know Kiwi is good tasting and good for your

  2. Barbara

    Should the kiwi be peeled before eating?
    Thank you for this valuable post.

    • Team ALG

      Barbara, yes please peel them before eating. I think even putting it in a smoothie you would taste the texture of the skin.

  3. Mira

    I love kiwi, they’re so refreshing and delicious! I also love “super foods” that are easily available at the grocery store. Thanks for the delicious looking recipe, can’t wait to try it out.

  4. Denise

    Is this smoothie okay on Phase 2 of FF?

    • Team ALG

      Denise, yes as a special occasion phase 2 smoothie.


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