Top kiwifruit tips and tricks for a glowing summer pregnancy

Top kiwifruit tips and tricks for a glowing summer pregnancy

  • Zespri SunGold kiwifruit
  • Zespri Green kiwifruit

Yep, it's coming: those hot, sticky days of summer that every pregnant women dreads. But this year, we've got some tips to help you plan and prepare for a stress-free time. Cool. Calm and collected.

Get informed


They say that information is power. That’s why it’s a good idea to spend some time finding out about the best foods to eat during pregnancy. Fresh fruits and vegetables are perfect choices because they are packed full of essential vitamins and minerals, including folate. In fact, Zespri SunGold kiwifruit has one of the highest nutritional adequacy scores amongst all popularly eaten fruits1, which makes it a top food for pregnant women. It also contains a wide variety of antioxidants and other nutrients2.

Did you know?3-5
Many doctors advise pregnant women to obtain extra natural sources of folate through their diet, especially for the first trimester. Additionally, throughout pregnancy, it is recommended that women take a 400 µg folate daily supplement.A single kiwifruit contains 31–38 μg / 100 g folate, which is one of the reasons why Zespri SunGold kiwifruit is a good food to eat during pregnancy.

Stay organised


The more you plan in advance, the easier those last months of pregnancy will feel. One tip that many pregnant women find useful is to prepare meals ahead of time, so that there are always healthy dishes on hand after a busy or tiring day. Kiwifruit is a useful ingredient to add to the weekly shop, since it freezes well and can be used in a wide variety of delicious recipes.

Stay hydrated


Everyone should be drinking more water in the summer heat, but this is particularly important if you are pregnant. Think about buying a reusable water bottle that you can keep topped up throughout the day – both your body and the environment will thank you! And if you get bored of all that drinking, you can always choose foods with a high water content, such as Zespri SunGold kiwifruit.

Take care of your skin


Stretch marks are a worry for many pregnant women, but by using a good moisturizer and staying hydrated, you can help reduce the effects. A top tip: if you’re out and about in the summer sun, it’s wise to apply a generous layer of high SPF sunscreen. In regards to your diet, look for foods with vitamin C, which is an essential nutrient in the formation of collagen and overall skin health6. And in case you were wondering, we have good news! Zespri SunGold kiwifruit are one of the most highly concentrated sources of vitamin C amongst all commonly eaten fruits7.

Enjoy foods with family and friends


If you are finding these months stressful, take some time to enjoy leisurely meals or snacks with your nearest and dearest. Sharing food is a great way to relax – plus there’ll be somebody nearby to do the washing up! If you want to create something simple and satisfying for a big crowd, then take a look at this Flexitarian kiwifruit bowl. A colourful combination of lentils, chicken, vegetables, and seeds, it will add a splash of summer to your entertaining.


  1. Darmon N, Darmon M, Maillot M, Drewnowski A. A nutrient density standard for vegetables and fruits: nutrients per calorie and nutrients per unit cost. J Am Diet Assoc. 2005;105:1881-7.
  2. Boland M, Moughan PJ. Advances in food and nutrition research. Nutritional benefits of kiwifruit. Waltham, MA: Elsevier Inc; 2013.
  3. British Nutrition Foundation. Nutrition and supplements during pregnancy. Available at: (accessed 9 January 2017)
  4. European Food Safety Authority. Scientific opinion on dietary reference values for folate. EFSA Journal 2014;12:3893
  5. New Zealand Ministry of Health. New Zealand FOODfiles 2014 Version 01. Available from: (accessed 9 January 2017)
  6. Linus Pauling Institute. Vitamin C and Skin Health. Available from: (accessed 8 December 2016)
  7. Linus Pauling Institute. Vitamin C and Skin Health. Available from: (accessed 8 December 2016)