7 Health Benefits of Kiwi

Benefits of Kiwi

Kiwis are diminutive fruits that are bursting with flavor and contain an abundance of vitamins, minerals, and potent plant compounds.

They are highly nutritious, simple to consume, and sweet. Additionally, these diminutive fruits provide several noteworthy health advantages.

This article delves into the seven health benefits of kiwi and provides guidance on how to incorporate them into your diet.

What is kiwi?

Kiwis, also known as kiwifruit, are a native fruit of the mountains and hillsides of Southwest China.

Numerous other regions of the globe now cultivate them, including New Zealand, a leading producer of this popular fruit. Many other regions of the globe, in addition to the United States, also cultivate kiwis.

A schoolteacher named Isabel Fraser brought the first kiwi seeds to New Zealand in 1904 after traveling through China.

New Zealand fruit exporters renamed kiwis, previously known as Chinese gooseberries, as a tribute to the endemic flightless kiwi birds.

Botanically, we classify kiwis as fruit. The two most frequently consumed kiwi species are Actinidia deliciosa and A. chinensis.

In the 1920s, a man named Hayward Wright popularised kiwis in New Zealand, and the Hayward kiwi is the most popular variety of A. deliciosa kiwi. This green kiwi bears his name.

Hayward kiwis are ovoid in shape and approximately the size of a large hen’s egg. They possess green flesh, fuzzy brown epidermis, and minute black seeds.

Yellow-fleshed or golden varieties of kiwis are also available (A. chinensis). The distinction between green-fleshed and yellow-fleshed kiwis is that green kiwis contain a green pigment known as chlorophyll, whereas yellow kiwis do not.

Kiwis and kiwiberries are distinct organisms. Kiwiberries are diminutive and possess an edible, grape-like rind, despite their affiliation with the Actinidia plant family.

Kiwis possess thicker, fuzzy epidermis and are larger in size.

We recommend removing the epidermis from most Kiwi varieties before consumption. Nevertheless, some individuals prefer to consume the skin of golden or yellow kiwi varieties due to its gentler texture in comparison to that of green kiwis.


Kiwis possess an extraordinary nutrient profile.

The following is a nutritional breakdown for a 3.5-ounce (100-gramme) serving of the flesh of a fresh, green kiwi:

  • Calories: 64
  • Carbs: 14 grams
  • Fiber: 3 grams
  • Fat: 0.44 grams
  • Protein: 1 gram
  • Vitamin C: 83% of the Daily Value (DV)
  • Vitamin E: 9% of the DV
  • Vitamin K: 34% of the DV
  • Folate: 7% of the DV
  • Copper: 15% of the DV
  • Potassium: 4% of the DV
  • Magnesium: 4% of the DV

Kiwis are exceedingly rich in vitamin C, with a single 3.5-ounce (100-gramme) kiwi supplying more than 80% of the average daily requirement.

Vitamin C safeguards cells from oxidative injury by acting as a potent antioxidant in the body. It is also involved in immune function and is critical for the body’s production of neurotransmitters and collagen.

Furthermore, kiwis are rich in potassium, copper, vitamin K, folate, and vitamin E, a fat-soluble nutrient that is beneficial for immune health and has antioxidant properties.

Kiwis are a good source of fiber and are low in calories, protein, and fat.

Benefits of Kiwi

Kiwis may benefit your health in the following ways, according to studies:

1. Source of beneficial plant compounds

Kiwis are a great source of plant compounds that have anti-inflammatory and antioxidant benefits for the body. They also contain the antioxidant nutrients vitamin C and vitamin E.

Kiwifruit, for instance, has chemicals called carotenoids that are beneficial for your health. Some of these chemicals are:

  • Lutein
  • Zeaxanthin
  • Beta-carotene

Studies have shown that eating a lot of foods high in carotenoids may help keep you from getting some health problems, like heart disease.

A look at 69 studies discovered that people who ate more carotenoids, vitamin C, and vitamin E and had higher levels of these vitamins in their blood had a lower chance of heart disease, all types of cancer, and death from any cause. You can find a lot of these nutrients in kiwis.

Also, a study that looked at over 17,000 adults found that people whose meals were high in total carotenoids were less likely to show signs of depression.

Kiwis also have polyphenol chemicals, such as caffeic acid and chlorogenic acid, that help reduce inflammation in the gut and throughout the body.

According to some studies, kiwis have more total antioxidants than a lot of famous fruits, like apples, grapefruits, and pears.

2. Good for your heart.

Eating lots of fruits and veggies, like kiwis, is a beneficial way to keep your heart healthy.

Studies have shown that eating kiwis in particular may help lower risk factors for heart disease, such as high blood pressure.

As part of a study, 118 individuals with high normal blood pressure or stage one high blood pressure received either kiwis or apples to eat.

People who ate three kiwis every day for eight weeks had lower blood pressure at the end of the study than people who ate one apple per day.

In 2012, a study asked 102 smokers to consume three kiwis daily for eight weeks. Compared to a control group, this group had lower blood pressure and less platelet aggregation, which is when platelets in the blood stick together.

Platelets can stick to the walls of blood vessels and form plaques. Platelet hyperactivity could raise the risk of heart disease. We refer to this disease as atherosclerosis.

In people who smoke, plaque builds up more easily, so eating kiwis may help stop platelets from building up and lower the chance of atherosclerosis in this group.

Further, some research has shown that eating kiwis may help lower overall cholesterol and triglycerides and raise HDL (good) cholesterol levels, which is good for the heart.

It is important to remember that eating any fresh or cold fruit, not just kiwis, is likely to be beneficial for your heart. Still, eating kiwis is a tasty way to keep your heart healthy.

3. Good for your gut health.

There is both solid and soluble fiber in kiwis. Research has shown that kiwis have about one-third soluble fiber and two-thirds insoluble fiber.

Kiwis have soluble fiber, which may help control blood sugar, protect the heart, and support good gut bacteria. The fruit’s insoluble fiber, on the other hand, can help keep bowel movements regular.

Kiwi fiber can hold more water and grow more than apple fiber and wheat bran fiber. This makes it a beneficial choice for making stools more solid and speeding up the digestion process. For these reasons, Kiwis may be a good choice for people who have trouble going to the toilet.

In fact, a study of 79 people with chronic constipation found that eating two kiwis every day for four weeks helped improve the quality and frequency of their stools and made them less likely to strain during bowel movements.

Also, more people were pleased with the kiwi treatment than with the psyllium husk or prunes treatments. Another thing that stood out about the Kiwi treatment was that it had the fewest complications.

4. Source of vitamin C

Kiwis are rich in vitamin C, which protects cells from free radical damage and performs many other vital functions in the body. Kiwi can help you get the right amount of vitamin C in your blood, according to studies.

A 2012 study found that eating one kiwi a day for six weeks was enough to raise the vitamin C levels of 15 men with low levels to a “healthy” level. They reached the highest possible level, known as vitamin C saturation, by eating two kiwis a day.

Other past studies have also found that eating kiwis every day can help the body make more vitamin C.

Also, older studies show that the vitamin C in kiwis is just as bioavailable as vitamin C supplements. This means that kiwis are a great choice for supplement pills.

Keeping vitamin C levels at the right level is important for immune system health.

In fact, a study found that young men with low vitamin C levels who ate two kiwis every day for four weeks had higher amounts of vitamin C and better immunity cells called neutrophils.

Neutrophils are a type of white blood cell that helps fight off viruses and bacteria. These cells accumulate large amounts of vitamin C, believed to protect and enhance their functions.

As a result, eating vitamin C-rich foods such as kiwis can help your defense system function at its best.

5. Improves Skin Health.

Kiwis are good for your skin because they contain antioxidants, vitamins E and C, as well as other nutrients. In particular, vitamin C is a key part of making collagen, which keeps the face firm and young-looking. Damage from the environment, such as smog and UV rays, can speed up the aging process. Antioxidants fight this damage. Eating kiwis on a regular basis can help keep your skin smooth and glowing, reducing the appearance of wrinkles and fine lines.

5. Boosts your immune system.

Kiwis are full of many nutrients that help the defense system. Kiwis have more than just vitamin C. They also have vitamin E, folate, and carotenoids, all of which help your defense system. Vitamin E is an antioxidant that dissolves in fat and works with vitamin C to keep the body from getting sick. Red and white blood cells, crucial for the defense system, require folate for their production. Carotenoids like beta-carotene form Vitamin A, another crucial nutrient for overall health.

6. Good for your eyes.

Vitamins C, E, and pigments like lutein and zeaxanthin, as well as other nutrients in kiwi, are excellent for keeping your eyes healthy. Researchers have found that lutein and zeaxanthin can protect the eyes from blue light that can be harmful for them and lower the risk of age-related macular degeneration, which is the main reason older people lose their sight. Vitamins C and E, acting as antioxidants, maintain the health of the blood vessels in the eyes and shield them from the damaging effects of free radicals.

Potential risks

Kiwis are beneficial for you and don’t pose any risks to most people when they eat them regularly. People who are allergic to kiwis are the only ones who can’t do it. Many things in kiwis can be allergens, but actinidin is the main allergy.

Especially in kids, kiwis can cause some people to have mild to serious allergic reactions.

If you have a kiwi allergy:

The symptoms include an itchy throat, a swollen tongue, trouble swallowing, coughing, stomach pain, vomiting, and hives.

The bottom line

Despite being small, kiwis are very healthy and have a sweet, pleasant taste.

They are full of good things for you, like vitamins C and E, and research shows that they may also help your heart and digestive system, as well as give you more protective plant chemicals.

Kiwis are also easy to cook with and work well in both sweet and spicy dishes.

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