12 Health Benefits of Kiwi Fruit

Updated on 6 September 2023

A kiwi is a small fruit, similar in size to an apple or an orange. The beautiful green slices, which are scattered with tiny black seeds, have always worked wonders on fruit and dessert plates. It's eye-catching appearance and cool flavour make it a popular fruit option. It is said to have Chinese ancestry and has been treasured for its healing abilities for a very long time.

Kiwis are incredibly flavourful and packed with nutrients, including vitamins, minerals, and effective plant components. Kiwifruit is recognized as a nutritional powerhouse because of its abundance of vitamins, proteins, carbs, lipids, minerals, and dietary fibre. They are not only tasty and easy to eat but also highly nutritious. Furthermore, there are several health benefits of kiwi fruit.

Read this article to learn about the kiwi fruit uses and benefits of eating kiwi fruit.

Nutritional Value of Kiwi

Kiwi is a fruit that is rich in nutrients, has a low calorie count, and is well-known for its high vitamin C content. It is also an excellent source of dietary fibre. Kiwi fruit nutrition includes minerals such as potassium, magnesium, vitamin C, vitamin A, vitamin E, and vitamin K. Let us examine the complete breakdown of the macro- and micronutrients and nutrition facts of kiwi.

One kiwifruit, weighing approximately 75 grammes (g), contains the following nutrients:

Calories - 64
Carbs - 14 grams
Fibre - 3 grams
Fat - 0.44 grams
Potassium - 4 percent of the daily value
Protein - 1 gram
Vitamin K - 34 percent of the daily value
26 mg of calcium, or 2 percent of the daily value
Vitamin C - 83 percent of the daily value
1 mg of vitamin E, or 7 percent of the daily value
Magnesium - 4 percent of the daily value
20 mcg of folate, or 5 percent of the daily value
3 mcg RAE of vitamin A, or 0.3 percent of the daily value

12 Health benefits of Kiwi fruit

Here are some top benefits of eating kiwi fruit:

Maintains intestinal health: The indigestible component of plant meals called fibre helps maintain a healthy digestive system. With 5 grams per cup, kiwis are a fantastic source of fibre. Kiwi is a rich source of prebiotics, which are essential for the development of probiotics, or good bacteria and yeasts, in the digestive system. Kiwi may offer digestive advantages that one won't discover in many other fruits. Eating kiwis bulks up the stool to make it easier to pass through the colon. It also decreases stomach pain and bloating.
Skin health: The Vitamin C content in kiwis is high. Kiwi has a lot of vitamin C. Collagen, a vital substance found in skin cells and other organs throughout the body, is produced in part by vitamin C. The vitamin enhances the body's capacity to recover from injuries. It tightens the skin and creates connective tissue. Acne is a skin infection that can result in pimples on the face and body. Kiwis are rich in vitamin C and have anti-inflammatory properties that can benefit those who deal with acne by considerably lowering sebum production in pores.
Stops Blood Clotting: Kiwis have been linked to reduced blood clotting and blood pressure regulation through the reduction of blood fat levels. This has been observed to occur without causing an increase in blood cholesterol levels. Eating two to three kiwi fruits each day can help thin the blood and enhance heart health over time.
Boost Immunity: Kiwi is rich in vitamin C, which boosts the immune system. The kiwifruit supplies around 230% of the daily necessary amount of vitamin C. Kiwis are also abundant in antioxidants, which help the body eliminate free radicals and reduce oxidative stress. This might ultimately shield the body against diseases and inflammation.
Asthma Treatment: Kiwis are high in Vitamin C, which may help some people with asthma manage their wheezing symptoms. This is especially true for kids, who seem to benefit the most from eating kiwis.
Vision Health: The high amounts of antioxidant vitamins and carotenoids found in kiwifruit may help prevent eye diseases and promote overall ocular health when consumed along with other nutritious foods such as vitamin and mineral-rich fruits and vegetables.
Encourage improved Metabolic Health: Considering the presence of minerals, antioxidants, fibre, and low glycemic index (GI) in kiwis, it is not unreasonable to suggest that consuming kiwi fruit as part of a balanced and nutritious diet may contribute to better metabolic health. Kiwi fruit's low GI and high fibre content make it a particularly safe choice for optimising blood sugar responses.
Source of Antioxidants: Polyphenols, a type of antioxidant, are also abundant in kiwis. Free radicals and oxidative stress are known to have adverse impacts on general health, and antioxidants help to reduce these effects. Particularly, phenols have been shown to lower the risk of various illnesses, including age-related diseases.
Benefits of Good Sleep: A person's mood, ability to control their weight, and many other elements of health greatly depend on how well they sleep. Kiwi consumption may also enhance the sleep pattern. Adults with sleep problems who consumed kiwis for four weeks experienced better-quality sleep.
Includes essential Fatty Acids: The black seeds within kiwis provide trace levels of some beneficial fats, including polyunsaturated and monounsaturated fats. Alpha-linolenic acid (ALA), a precursor fatty acid to the "active" omega-3 fats DHA and EPA, is present in kiwis.
Reduced Hair Fall: Vitamins C and E found in kiwis may be useful in preventing hair loss. Magnesium, phosphorus, and zinc are other nutrients found in this fruit that may help in blood circulation and, as a result, may have an impact on hair development. Copper is another ingredient that may be useful for preventing early hair ageing and preserving natural colour.
Better Heart Health: Kiwis provide antioxidants, fibre, and potassium, all of which may help maintain heart health. Potassium relaxes the blood vessels, which helps maintain blood pressure. People with low blood pressure tend to be less prone to developing cardiovascular disease.

Side Effects of Kiwi

The most common side effects of kiwi are:

Allergic Reactions: Kiwifruit allergies can cause symptoms such as itching or swelling of the mouth, throat, or lips. In more severe cases, allergic reactions can lead to difficulty breathing, wheezing, or even anaphylaxis, which is a life-threatening condition.
Oral Irritation: Some people may experience mild irritation or itching in the mouth after consuming kiwi.
Digestive Issues: Eating too much kiwifruit can sometimes lead to digestive discomfort such as bloating, gas, or diarrhea, due to its high fiber content and enzyme activity.
Acute pancreatitis: Consuming kiwi can lead to pancreatic swelling in people who have an allergy to the fruit.

How to use Kiwi?

Kiwi is a versatile fruit that can be used in various recipes. Here are some popular ways to use kiwi:

Fresh Consumption:
- Sliced Kiwi: Simply peel and slice kiwi to enjoy it fresh as a snack or as part of a fruit salad.
- Kiwi Salsa: Dice kiwi along with tomatoes, onions, cilantro, and lime juice for a refreshing salsa to pair with grilled fish or chicken.
Smoothies and Beverages:
- Kiwi Smoothie: Blend peeled kiwi with yogurt, banana, spinach, and a splash of orange juice for a nutritious breakfast smoothie.
- Kiwi Lemonade: Puree kiwi and mix with freshly squeezed lemon juice, water, and a sweetener of your choice for a tangy and refreshing drink.
Desserts:
- Kiwi Parfait: Layer diced kiwi with yogurt and granola for a delicious and healthy parfait.
- Kiwi Sorbet: Blend peeled kiwi with honey and freeze for a few hours to make a refreshing sorbet.
Salads:
- Fruit Salad: Combine sliced kiwi with other fruits like strawberries, blueberries, and mango for a colorful and flavorful fruit salad.
- Green Salad: Add sliced kiwi to a mixed green salad with nuts, feta cheese, and a balsamic vinaigrette dressing for a sweet and savory combination.

Properties of Kiwi

Here are some properties of kiwi, along with its potential health benefits:

Anti-diabetic: Kiwi fruit has a low glycemic index and contains dietary fiber, which can help regulate blood sugar levels.
Anti-inflammatory: It contains antioxidants like vitamin C and polyphenols, which have anti-inflammatory properties and may help reduce inflammation in the body.
Rich in Vitamin C: Kiwi is exceptionally high in vitamin C, which supports immune function, skin health, and wound healing.
Digestive Health: Kiwi contains enzymes like actinidin, which can aid in digestion by breaking down proteins and promoting gut health.
Heart Health: Its high potassium content and antioxidants may help lower blood pressure and reduce the risk of cardiovascular diseases.
Eye Health: Kiwi is a good source of lutein and zeaxanthin, which are important for eye health and may reduce the risk of age-related macular degeneration.
Skin Health: The vitamin C and other antioxidants in kiwi can help protect the skin from oxidative stress and promote collagen synthesis, improving skin elasticity and appearance.

Interactions With Other Drugs

While there isn't much evidence about kiwi reacting adversely to other drugs, this doesn't mean it's completely safe. It's important to talk to your doctor and discuss your medications before consuming kiwi or combining it with other drugs.

Conclusion

Kiwis are not only delicious in fruit salads and smoothies, but they are also packed with kiwi fruit vitamins, minerals, antioxidants, and fibre. All of these nutrients are necessary for our health and the proper functioning of our bodies. Kiwi benefits also include boosting the immune system, controlling blood pressure, and even treating conditions like asthma and macular degeneration.

FAQs

Q1. Can we eat kiwi fruit daily?

Ans. Due to its health advantages, everyone should consume at least one kiwi fruit every day. A remarkable 117% of the recommended daily intake of vitamin C and 21% of dietary fibre are both found in just one serving of kiwifruit.

Q2. What happens if you eat kiwi daily?

Ans. Eating kiwi is good for health as it is packed with numerous healthy elements that help improve overall health and lower the risk of heart disease and stroke.

Q3. Is kiwi good for the skin?

Ans. Kiwi's Vitamin C helps in repairing UV-induced skin damage and irritation. Vitamin E, which is abundant in kiwis, brightens and enhances the glow of the skin.

Q4. How many kiwis can I eat a day?

Ans. It's recommended to eat kiwi fruit in moderation. One entire kiwi fruit may be consumed each day.

Q5. Is kiwi good for your hair?

Ans. Due to its great nutritional value and high vitamin E content, kiwi encourages hair growth. In addition to having a high vitamin E content, kiwis are also a great source of antioxidants, which promote healthy hair development.

6. What does kiwi do to your body?

Kiwi is packed with vitamins C, E, and K, as well as dietary fiber and antioxidants. It supports immune function, promotes heart health, aids digestion, and helps to skin health.

7. Why is kiwi the healthiest fruit?

Kiwi is considered one of the healthiest fruits due to its high vitamin C content, potent antioxidant properties, and significant fiber content, all contributing to various health benefits like immune support and heart health.

8. Is 2 kiwi a day too much?

No, consuming 2 kiwis a day is generally considered safe and beneficial for most people. It provides a good amount of vitamins and fiber without excessive sugar or calories.

9. What is the best time to eat kiwi?

Kiwi can be eaten at any time of the day. It can be particularly refreshing as a snack in the morning or afternoon, or added to breakfast or desserts.

10. Are kiwi seeds good for babies?

Kiwi seeds are small and may pose a choking hazard for babies. It's best to puree or mash kiwi thoroughly before offering it to babies, and consult with a pediatrician if unsure.

11. Are kiwi fruit good for keto?

Kiwi fruit contains natural sugars and carbohydrates, so it should be consumed in moderation on a ketogenic (keto) diet. It can fit into a keto diet plan if portions are controlled.

12. Can kiwi fruit be eaten at night?

Yes, kiwi can be eaten at night. It contains serotonin, which may help promote sleep. It's a nutritious and low-calorie snack choice before bedtime.

13. Which kiwi fruit is best for constipation?

Both green and gold kiwifruit varieties are effective for relieving constipation due to their high fiber and enzyme content. They can help promote regular bowel movements.

14. Who should not eat kiwi fruit?

People with known allergies to kiwifruit should avoid it. Also, individuals on blood-thinning medications like warfarin should consult with their doctor before consuming kiwi due to its vitamin K content.

15. Will kiwi fruit raise blood sugar?

Kiwi fruit has a moderate glycemic index and is relatively low in sugar compared to some other fruits. When eaten in moderation, kiwi is unlikely to cause a significant rise in blood sugar levels.