Preparing a 'kiwi flight'—an assortment of yellow kiwifruit (Zespri SunGold) cut in half and topped with yogurt, chocolate, or nuts—makes for a healthy and highly nutritious snack, especially since a single one of these fruits already covers more than 100% of our daily vitamin C requirements.

noli's read

The advice to make yellow kiwifruit the star of one's snacks is based on a particularly solid nutritional reality. A composition study published in the scientific journal *Food Chemistry* (Sivakumaran et al., 2018) confirms that the SunGold kiwi contains approximately 161 mg of vitamin C per 100 g. Thus, a single medium-sized fruit is more than enough to cover more than 100% of the recommended daily intake (set at 80 mg in Europe). Furthermore, a randomized controlled trial (RCT) published in the journal *MDPI* demonstrates that the vitamin C in this fruit is ideally assimilated by the body, effectively helping to recharge daily energy levels. The idea of a 'kiwi flight' topped with yogurt, pistachios, or dark chocolate is an excellent way to combine these antioxidants with proteins and healthy fatty acids that slow the digestion of sugars. It is a fun and perfectly balanced snack to support overall vitality and skin radiance.

the sources

No named source held this one up — that absence is part of the verdict.