In autumn, seasonal fruits include the so-called nergi, a fruit similar to kiwi but closer in size to grapes.

The word “nergi” comes from “energy” and is a superfood rich in vitamins and fiber, a panacea for the body’s well-being in the fall season.

What is nergi?

Nergi is a small fruit native to East Asia, also called Actinidia arguta, which is also grown in Italy – especially in the Piedmont region. 

It is the size of a green grape, has a slightly elongated shape, and, when opened, resembles the kiwi, with which it also shares the sweet-sour flavor (not for nothing, is it called baby-kiwi). Its small size and edible skin make it an extremely versatile fruit that can be eaten anytime.

Nergi: Nutritional properties 

10 nergis provide about 52 calories and approx. 80 mg of vitamin C, more than twice as much as oranges and currants. 

Nergis are rich in polyphenols that help fight free radicals and cellular aging, but that’s not all: They play an essential role in keeping high concentration levels and lowering stress. Given their high phosphorus content, they are also recommended for older people and children.

Nergis are also suitable for hypertension due to their low sodium content. They are also cholesterol- and saturated fat-free fruit. 

Nergi: High in fibers

In addition to vitamins and minerals, nergi is also high in fiber. Fiber is an excellent help in case of constipation or if you tend to have a bloated, pulled, and sore belly. They also stimulate digestion, detoxify the intestine, and nourish the bacterial flora, contributing to a healthy microbiota.

As a natural source of fiber, nergi is also highly satiating and is great for diabetics or those who are overweight, as it regulates blood sugar and fat levels and reduces their absorption.  

Nergi: How to eat it

Nergi is ideal at any time of day. At breakfast, you can add it to a cup of Kefir – a fermented milk suitable for those who are lactose-intolerant – with a teaspoon of chia seeds.

At lunch, it could be added to a mixed salad with fennel, avocado, and pomegranate. Alternatively, it can be used to make a dressing and give a special flavor to different dishes.

Nergi is also great as a mid-morning or afternoon snack: you can eat it easily outside, perhaps at work, as it does not require any special tool. To increase the restorative power, you can also make a smoothie by blending it with a pear, white yogurt, freshly grated ginger, and a dash of grapefruit or orange juice.

Finally, if drinking water is more difficult with the arrival of autumn, you can use nergi to create your own flavored water.