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We all know that fruit is good for us and that we should eat it regularly as part of a balanced diet.
But what many people don't realise is just how many benefits certain fruits have for our health – and that's particularly the case for the green fuzzy option we know as the kiwi fruit.
In fact, one particular famous Italian study showed a connection between children consuming kiwi fruit and a reduction in wheezing, runny noses, cough and shortness of breath.
So what are the other lesser-known benefits of the kiwi?
Kiwi fruits are packed with vitamins and minerals that all play a role in providing health benefits.
"Kiwis contain vitamins and minerals which can assist in the prevention of some cancers, heart disease, macular degeneration, anaemia, and just generally keeping our immune system strong," says accredited practicing dietician, Caitlin Rabel.
Here are a few of the good things you'll find in the kiwi fruit …
Vitamin A: This is important for helping promote normal growth and development in children, and can help maintain our immune systems and keep our skin healthy. "Vitamin A also assists with our vision, especially at night," says Rabel.
Vitamin C: One serving of kiwi has the equivalent of five times the vitamin C of an orange. This vitamin is essential in boosting our immune system, helping to heal wounds and increasing our iron absorption. "Vitamin C is needed for a strong and healthy immune system, but is also a great antioxidant, helping to neutralise free radicals in our body which may reduce the risk of some cancers, heart disease and help prevent against any cell damage," says Rabel.
Vitamin E: This vitamin helps to decrease the risk of heart disease. Along with potassium, it can help to limit hypertension and high blood pressure.
Copper: The copper in kiwi fruit is especially beneficial for children as it supports healthy development in infants, specifically in bone growth and brain development. It also assists in the formation of healthy red blood cells and building immunity.
Vitamin B6: Being rich in vitamin B6, also known as folate, means that kiwi fruits are recommended for pregnant women in protecting against birth defects and helping the development of a healthy foetus. Folate is also used in the production of red blood cells which prevents anaemia, and for producing white blood cells in the bone marrow which helps with our immune system
"Many B vitamins help with the conversion of the protein we eat into energy, which can be utilised by our bodies to help keep our heart pumping, lungs breathing and allow muscles to run, grow and play," says Rabel.
"B6 is also used by our bodies to help create protein in the body."
So that covers vitamins – but there's also …
Kiwi as a beauty weapon: "Zinc plays a role in growth, cell division and wound healing," says Rabel. "It's also an important mineral for collagen production."
Because of this, the zinc in kiwis can help promote healthy hair, nails, skin and teeth.
It's good for men: The high zinc levels are beneficial for men in particular, as zinc has testosterone-producing powers.
They aid better sleep: Research by Taipei Medical University found that kiwi fruit contains many medicinally useful compounds, among which antioxidants and serotonin may be beneficial in the treatment of sleep disorders.
"There is some evidence that kiwi fruit an hour before bed may help improve sleep onset and duration in adults, however further studies are needed to fully evaluate the effect of kiwis on sleep," says Rabel.
Kiwi promotes heart health: Studies indicate that eating kiwi fruit may assist in reducing some of the main risk factors for heart disease such as high blood pressure, blood clots and poor blood fat profile.
They can assist in reducing and preventing constipation: As the humble kiwi has a natural laxative effect, regular consumption can help those experiencing constipation by promoting softer and more frequent stool production.
It's a good source of dietary fibre: Rabel says that fibre rich foods have been shown to help prevent intestinal cancers. They also lower the risk of heart disease, reduce cholesterol levels and assist in regular digestion and lowering cholesterol.
Surprisingly, two kiwi fruits contain more fibre than a bowl of bran cereal.
And they're fat-free: Kiwi fruit is one of the rare foods that contains so many nutritional benefits, yet is still fat-free and low carb, making a great go-to snack when on the run or as part of any healthy weight loss diet.
Due to its low glycaemic index, kiwi fruit is also safe for diabetics.
"Kiwis' low GI helps to maintain blood sugar levels within a precise range, and can provide a sense of fullness to prevent overeating," says Rabel.