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The benefits of Kiwi fruit


What r the benefits of Kiwi fruit

The kiwi is a big berry that grows on a woody Actinidia vine. Kiwis are grown in New Zealand, yet they're from eastern China.

While apple is considered the wonder fruit, kiwi is also loaded with vitamins and minerals and can increase your nutrition.

Kiwi fruit isn't often called a "superfood," yet it's packed with vitamins and minerals and can benefit your health.

These fuzzy brown fruits are sweet and tart, with green flesh that adds a tropical zing.

Kiwi has fiber, vitamin C, folate, copper, potassium, antioxidants, vitamin E, and vitamin K.

The skin and seeds are edible, but due to their fuzzy texture, most people choose to remove the skin.

Kiwis are oval and about the size of a chicken egg.

Camel-colored, fibrous, and fuzz-covered skin. The kiwi's fuzzy skin is tangy and delicious.

Bright green kiwi flesh has a strange but attractive texture and rows of tiny black seeds.

Kiwis are sweet, tangy, and assertive, making them a favorite breakfast or lunch supplement.

Kiwis are abundant in Vitamin C and fiber and offer health advantages.

This sour fruit boosts cardiac, digestive, and immune health. kiwi is rich in vitamins and antioxidants.

Its tangy flavor, appealing texture, and low calories make it a healthful snack, dish, or dessert.

Kiwi Fruit Nutrition

You may have heard that kiwi fruit is rich in vitamin C, but its nutritional profile is truly remarkable.

This low-calorie fruit (61 calories per 100g) contains several essential elements.

Here is the nutritional content for 100 grams (3.5 ounces) of raw, green kiwi flesh:




14 grams


3 grams


0.44 grams


1 gram

Vitamin C

83% of the DV (Daily Value)

Vitamin E

9% of the DV

Vitamin K

34% of the DV


7% of the DV


15% of the DV


4% of the DV


4% of the DV

3.5 ounces (100 grams) of kiwis provide more than 80% of the normal daily vitamin C requirements (1).

Vitamin C protects cells from oxidative damage by functioning as a potent antioxidant in the body.

It is also necessary for immunological function and the production of collagen and neurotransmitters by the body (2).

Moreover, kiwis include potassium, copper, vitamin K, folate, and vitamin E, a fat-soluble nutrient essential for immunological health due to its antioxidant properties (3).

Kiwis are a nutritious fruit that is low in calories, protein, and fat, and a rich source of fiber.

Benefits of Kiwi

Kiwi is a popular superfood because of its health benefits and delicious flavor.

It's fantastic for so many diverse uses, from frozen fruit bars to yogurt parfaits. In spite of its relatively small size, this tropical fruit packs a powerful medicinal punch.

Find out more about kiwis, from their nutritional value to the benefits of kiwi fruit and how to enjoy them, in this in-depth article.

1. Kiwi improves Heart health


Kiwis have fiber, potassium, and antioxidants, all of which could be good for your heart.

The American Heart Association (AHA) recommends that people eat more potassium and less added salt, or sodium.

Potassium's blood vessel-calming effects contribute to its effectiveness in reducing hypertension. People with low blood pressure are less likely to get heart disease.

One kiwi has about 215 mg of potassium, which is about 5% of what an adult needs every day.

The fiber in kiwis may also be good for the health of your heart.

People who eat a lot of fiber have a lower chance of getting heart disease, according to a review that came out in 2017.

They also tend to have less "bad" cholesterol or low-density lipoprotein.

One kiwi has about 2gm of fiber, which is between 6 and 9 percent of an adult's daily need.

2. Potential benefits of Kiwi for Cancer

Kiwi includes antioxidants, vitamins, carotenoids, and fibers, which might help with cancer healing.

According to studies, kiwi's dietary fiber may reduce the incidence of colon cancer.

It includes catechin, which may lessen the toxicity of anti-cancer medicines and boost bone marrow proliferation.

Kiwi also includes lutein, which might aid with lung and prostate cancers.

However, extensive research will be necessary to validate these claims and evaluate their advantages to people. You must visit an expert for severe illnesses like cancer.

3. Help Improve Lung Function in Asthma Patients


Kiwis' high vitamin C content may help in the treatment of asthma.

In a study, the intake of kiwifruit was demonstrated to have a protective impact on children with wheezing and asthma (4).

The vitamins C and E in kiwis can also have a synergistic effect.

In a separate trial, these two nutrients were proven to improve lung function in children (5).

Kiwis are strong in healing respiratory disorders like asthma.

If you want to get their benefits, you should consume them more frequently than once or twice each week (6).

Kiwifruit also works fantastically well in increasing your immunity.

The fruit helps prevent oxidative stress and promotes favorable immunological responses.

Studies demonstrate that kiwifruit can reduce the severity and frequency of upper respiratory tract infections (7).

Kiwifruit strengthens both the innate and adaptive immune systems (8).

4. Kiwi Fruit Helps in Blood Pressure Regulation

Kiwis can contribute to lowering high blood pressure and preventing disorders like heart attack and stroke.

The diastolic and systolic blood pressures of those who consumed three kiwis each day for eight weeks were shown to be lower.

Kiwis contain the antioxidant lutein, which may be responsible for their capacity to regulate blood pressure.

Additionally, vitamin C in kiwis can reduce blood pressure.

5. Constipation prevention

A 2019 research

When healthy individuals consume kiwis, their small intestines are better able to retain water, resulting in increased stool frequency and softer stool quality.

The authors of the report stated that kiwifruit could be a natural alternative to medication laxatives for patients with mild constipation.

6. Kiwi fruit for Sleep - Sleeping Medicine


Having trouble sleeping? 

According to research conducted by Taipei Medical University, kiwi fruit contains numerous medicinally valuable components, including antioxidants and serotonin, which may be useful in the treatment of sleep disorders.

It is stated that consuming two kiwis one hour prior to night can significantly help in inducing sleep.

7. Promote Digestion

The fiber in kiwis can promote digestion (9).

Both constipation and diarrhea are treated by fiber, two frequent digestive disorders. Additionally, kiwis contain potassium, an essential element that promotes digestion.

Another key contributing component here is actinidin, an enzyme present in kiwifruit. This enzyme improves digestion as well (10).

The actinidin in kiwis also improves the digestion of dietary proteins (11).

This property of kiwis further supports their position as optimal digestive agents.

8. Kiwi Fruit Supports Immune Function

Vitamin C is needed for cells to work and keeps them from getting hurt by free radicals.

It helps the immune system work well and is important for the growth and repair of tissues.

The high content of vitamin C in kiwis can do wonders for the immune system.

Regular consumption of kiwis, which contain 103% of the daily value for vitamin C per 1 cup, can successfully protect against infection, the common cold, and influenza.

9. Kiwi fruit minimizes on damage to DNA

Oxidative stress is when your body has too many free radicals and not enough antioxidants.

This process can also break apart DNA strands. This can cause health problems, some of which can be difficult to find or treat.

There are antioxidants in kiwi fruit that can reduce oxidative stress.

A study where peroxide was used to damage people's cells showed that the DNA of those who took kiwi supplements was better able to repair itself after the peroxide was used.

This means that Kiwi could help prevent long-term cancers and lifestyle diseases like colon cancer, which is closely linked to DNA damage.

10. Kiwi Fruit Helps Keep Your Eyesight


Kiwis can stop macular degeneration, which can lead to blindness. Kiwi has zeaxanthin and lutein, which are also known as the "eye vitamins."

These two chemicals work like antioxidants and help make vitamin A, which is an important nutrient for your eyes.

They also soak up too much light, which could hurt our retinas and keep our eyes from getting cataracts and other eye diseases.

Your retina, which has the most nerves and is where the eye talks to itself, can benefit from a healthy nervous system.

Kiwis also have a lot of copper, which is an important nutrient that helps the nervous system and, by extension, the eyes work well.

11. The state of the Bones

The kiwi fruit includes trace amounts of calcium and phosphorus in addition to vitamin K, all of which are beneficial to bone health.

There is some evidence that consuming an adequate amount of vitamin K can help prevent osteoporosis.

Additionally, vitamin K is an essential component in the process of blood clotting.

One kiwi fruit contains between 23 and 30 percent of an adult's daily recommended intake of the vitamin.

12. Kiwi Fruit Reduces Inflammation

Bromelain is an enzyme present in kiwis, pineapple, and green papaya that can degrade proteins and treat inflammation.

Bromelain is released into the bloodstream upon consumption of the kiwi, where it degrades inflammatory compounds.

Additionally, kiwi has been demonstrated to reduce arthritis-related inflammation and prevent its progression to other diseases, such as heart disease and stroke.

Vitamin C can also reduce inflammation by combating free radicals, which can trigger an inflammatory response in the body.

Regular consumption of kiwis, which contain a high concentration of vitamin C, can help the healing of inflammation.

13. Benefits of Kiwi skin


Vitamin C contributes to the formation of collagen, a crucial component of skin cells, organs, and tissues.

Additionally, the vitamin enhances the body's ability to repair wounds.

A 2019 analysis of studies indicated that oral collagen supplements may improve skin suppleness, hydration, and wrinkle reduction.

Taking vitamin C tablets is not the same as getting vitamin C from kiwis, but consuming the fruit may still promote healthy skin.

One kiwi that weighs 69 grams (g) contains 64 milligrams (mg) of vitamin C.

This provides 71–85 percent of an adult's daily vitamin C requirements.

Additionally, kiwifruit contains vitamin E, or tocopherol.

Vitamin E's ability to fight free radicals and protect the skin from UV rays may help keep skin problems from happening.

14. Kiwi for Hair growth and prevention of hair loss

The vitamin C and vitamin E found in kiwis may reduce hair loss.

This fruit also has magnesium, phosphorus, and zinc, all of which can help improve blood flow. Because of this, it may have an effect on how hair grows.

Kiwi seed oil includes omega-3 fatty acids, which may help retain the hair's hydration.

It also has copper, which may help stop the hair from turning gray too soon and bring out its natural color.

The iron included in the fruit may improve blood circulation in the scalp; as a result, it may help thicken hair from its roots and nourish it adequately.

However, additional research will be required to show the actual effects of kiwi on human hair .

15. Kiwi's weight-loss benefits

Kiwis are good for weight loss.

high water content, low calories, and high fiber. They're excellent for a snack or breakfast smoothie.

Vitamin C in Kiwis helps with weight loss. Vitamin C controls blood pressure, cholesterol, gastrointestinal health, and immune function.

It metabolizes lipids. These are crucial when losing weight.

Low GI means Kiwis release sugar slowly. Consequently, Kiwis help manage blood sugar, decreasing spikes.

High-fiber foods assist weight loss by boosting fullness and strengthening the digestive tract.

Kiwis have soluble and insoluble fiber. The seeds' insoluble fiber adds bulk and promotes stool movement.

Soluble fiber traps bile acid and lowers cholesterol. Both forms of fiber aid digestion and prevent diet-related overeating.

Kiwis contain actinidin, a protein-degrading antioxidant.

This antioxidant helps slow the digestive tract when dieting. It promotes protein digestion and helps IBS patients.

Kiwi fruit how to eat

Due to their characteristic sourness, kiwis enhance the flavor of any food they are combined with.

To preserve their distinctive flavor and vitamin C content, kiwis should be taken raw.

Many people like eating raw kiwis. You may also include them in a variety of sweet and savory meals.

The majority of kiwi species must be peeled before being eaten.

However, certain types, such as Zespri SunGold kiwis, can be consumed in their whole, including the peel.

You can eat kiwis alone or include them in recipes such as fruit salads.

Here are several uses:

Kiwis can be consumed as a powder supplement, although most people prefer to consume them raw. Here are some suggestions for serving kiwifruit:

  • Slice fresh, room-temperature kiwis for a delicious breakfast complement.
  • Combine kiwi with strawberries to create a strawberry-kiwi smoothie.
  • Serve sliced kiwis in a kiwi-and-banana fruit salad with Greek yogurt for a light and delicious dessert.
  • Make a nutrient-dense fruit salad using sliced kiwi, berries, and bananas.
  • Dice kiwi for salsa.
  • Add sliced kiwi to smoothie bowls and yogurt.
  • Add kiwi to smoothies and shakes.
  • Sweeten salads with diced kiwi.
  • Make kiwi salad dressings.

Blend kiwi, Worcestershire sauce, soy sauce, garlic, and olive oil for meat and seafood marinades.

Many recipes use kiwi. Use kiwi in sweet and savory dishes.

Kiwis are delicious on their own or as an ingredient in a variety of dishes, including marinades, sauces, smoothies, and salsas.

The most common side effects of kiwi include:

• Kiwi fruit Allergy:

Numerous individuals may show allergic reactions to kiwifruit, affecting their respiration or circulation.

The allergy symptoms appear immediately or within 30 minutes after consuming the fruit and are mainly noticed in children under the age of five (12).

Kiwi allergy symptoms can range from mild mouth discomfort to severe, perhaps fatal allergic reactions (13).

• Acute pancreatitis:

After taking kiwi, people allergic to it may suffer pancreatic inflammation (14)

Please avoid from self-medicating, altering, substituting, or discontinuing any ongoing treatment.

Cautionary Measures for Kiwi:

Always check your physician before taking kiwi during pregnancy and breastfeeding, as their recommendation will be depending on your medical history and condition.

Also, consult your physician before administering to young children or the elderly (15).

Never attempt to self-medicate, alter, substitute, or quit a treatment that you are already receiving.

Interactions With Other Drugs:

The adverse pharmacological reaction of kiwi with any other drug is hardly ever reported.

However, this does not mean that the drug will not interact with other medications and is entirely safe to take.

Therefore, please consult your physician and discuss your continuing treatments prior to taking this medication with other medications.


Kiwis are wonderful in fruit salads, smoothies, and snacks; they're full of vitamins, minerals, enzymes, antioxidants, and fiber.

These minerals are vital to our health and body function. Kiwis have more vitamin C than oranges.

Kiwis are good for immunological support, blood pressure regulation, and even asthma and macular degeneration.

Kiwi includes bromelain, which fights inflammation and improves digestion.

Kiwi's low calories, high fiber, protein-digesting enzymes, and vitamin C help weight loss.

Eating 1 or 2 kiwis improves heart and intestinal health. Add kiwis to your regular smoothie or snack and see how it impacts you.

Frequent Requested Information (FAQs)

What are the kiwi's benefits?

Kiwi is rich in vitamin K and potassium; hence, it may have potential health applications for heart and bone health, diabetes, anemia, depression, kidney stones, etc.

However, additional research is required to confirm the health benefits of kiwi and deem it completely safe for human consumption.

Can kiwis be eaten daily?

A: You may have one kiwi every day. Rich in antioxidants and vitamin C, kiwi not only helps in the immune system's function but is also helpful for bones and ligaments.

What happens if you consume kiwis every day?

A: Kiwis are an excellent source of vitamin C and dietary fiber, which give numerous health advantages.

This sour fruit promotes cardiovascular health, digestive health, and immunity. Kiwi is an excellent source of vitamins and antioxidants.

Q. Are kiwis beneficial for the skin?

A. Kiwifruit is beneficial for the skin. It protects against skin deterioration brought on by excessive sun exposure.

Vitamin E is abundant in kiwi, which helps revive and brighten dull skin.

Its antioxidants prevent the accumulation of dead skin cells and stimulate the production of new cells, making your face appear younger and fuller.

A. May I consume kiwi at night?

A: Kiwis are rich in serotonin and antioxidants, both of which may enhance the quality of sleep if consumed before night.

When are the best times to eat kiwi?

A: Kiwi is best ingested in the morning on an empty stomach.

The nutrients give you the energy you need to go about your day and also detoxify your system.

Does kiwi benefit the lips?

A: Kiwi is known for its ability to relieve chapped, dry lips and make them smooth, supple, and hydrated.

Q. Is kiwi good for hair growth?

Vitamins E and C, which are abundant in kiwis, help prevent hair loss. The hair and scalp are nourished and strengthened by vitamin C.

The elements phosphorus, zinc, and magnesium in kiwi promote hair development by increasing blood circulation.

Additionally, it inhibits premature greying and relieves dandruff.

Can I have kiwi if I have a cough?

A: Yes. Vitamin C is abundant in kiwi, which not only benefits the treatment of a cold or flu but is also crucial for its prevention.

Vitamin C stimulates the formation of anti-infective antibodies and white blood cells.

Can we eat kiwi on an empty stomach in the morning?

A: Kiwi is best ingested in the morning on an empty stomach.

The nutrients give you the energy you need to go about your day and also detoxify your system.