kiwi fruit
Diet & Nutrition, Health Tips

Health Benefits Of Kiwi Fruit

The small, citrusy and squishy Kiwis are a powerhouse of nutrition. It possesses the best vitamins and minerals which not only enhance your health but also give you beautiful and nourished skin. There are immense kiwi fruit benefits for skin and health which make it a mandatory addition to your diet.

Named after the national bird of New Zealand, Kiwi, this astounding fruit is native to China and was originally called as the Chinese Gooseberry. Only after its commercial farming started in New Zealand, this fruit got its new name – Kiwi.

The health benefits of Kiwi fruit are a result of its antioxidants, vitamins, minerals and fiber richness. The bright green color and the small black seeds make Kiwi a unique fruit with surprising nutritional value.

Owing to the high concentration of fiber and Vitamin C, it aids our body in multiple ways. The kiwi fruit benefits for weight loss are not just surprising but, highly impressive as well. One can eat a kiwi in many ways to lose weight and inches from the waist.

Nutritional Value Of Kiwi

This bright green fruit not only looks unconventional but, also stores a big treasure of the nutritional surprises.

Kiwi is a rich source of healthy carbohydrates, which are majorly comprised of simple sugars like glucose and fructose. But, the GI (Glycemic Index) of kiwi is not very high and thus, people with diabetes can also eat it in moderation.

Kiwi also possesses fiber, and there are both types of fiber present in it – soluble (pectin) and insoluble (hemicellulose and lignin). The fiber in Kiwi promotes the digestive health.

Vitamins are also present in abundance in Kiwi, and it is one of the best sources of Vitamin C. The concentration of Vitamin C in this wonder fruit is even higher than the oranges. Apart from Vitamin C, it has Vitamin K1 which promotes bone health, Vitamin E, and Folate.

Kiwifruit is also a big powerhouse of healthy antioxidants which help in fighting the oxidative stress that1 badly affects the cells in the body.

Kiwi possesses a high concentration of “Quercetin” a polyphenol antioxidant, which significantly reduces the risk of cancer and heart ailments.

It is also enriched with carotenoid antioxidants known as “Lutein” which promote the eye health.

Kiwi is also rich in the enzyme called “Actinidin” which helps in breaking down the proteins and improving protein digestion.

A fresh, large peeled kiwi can provide the following nutrients while filling you up with just 56 calories.

  • 13 gm carbohydrates
  • 7 gm fiber
  • 1 gm protein
  • 5 gm fat
  • 284 mg potassium
  • 4 mg Vitamin C
  • 3 mg Vitamin E
  • 1 mg copper
  • 7 micrograms Vitamin K
  • 7 micrograms folate

Health Benefits of Kiwi Fruit

1. Aids Digestion

The raw kiwi possesses actinidin, which is a protein dissolving enzyme that helps in digesting the meals while breaking down the proteins.

Also, it is rich in fiber that helps in maintaining normal bowel movements and reducing the complications pertaining to irritable bowels movement.

The soluble fiber in the Kiwi gets fermented in the gut and promotes the growth of the good bacteria. These bacteria are capable of producing the short chain fatty acids like butyrate, which improve the colon health and even cut down the risk of colon cancer.

2. Protects the DNA

This wonder fruit is abundantly rich in Vitamin C, and a medium sized kiwi can satisfy 75% of our daily requirement of Vitamin C. It even possesses stronger antioxidant qualities when compared with grapefruit, oranges, and lemons.

A study conducted by the Hotten, Horska, and Collins exhibited that Kiwi possesses a unique combination of the different antioxidants, which are capable of protecting the cell DNA from the oxidative damage. There are many experts who even suggest that this can significantly prevent some types of cancer.

The kiwi is rich in an array of phenolic components and carotenoids along with any other antioxidants which promote overall good health. It also cuts down the risk of inflammatory diseases.

3. Enhances Cardiovascular Health

Apart from Vitamin C, kiwi also possesses high amounts of protective polyphenols, potassium, and vitamin E. All these contribute to the cardiovascular health.

A recent study shows that this amazing fruit exhibits some eccentric inhibitory activities which reduce the triglycerides in the blood. The fibrinolytic effect of this wonder fruit reduces the risk of the cardiovascular disorders like atherosclerosis.

Another study suggests that consuming a couple of kiwis on the regular basis helps in reducing the risk of blood clotting and the platelet aggression response.

Kiwis also reduce the blood pressure and have a blood thinning effect. It also improves the blood at the profile while increasing the levels of HDL, that is, the good cholesterol.

4. Beneficial in Pregnancy

As the kiwi possesses natural folate, it is one of the best fruits for the pregnant women. Folate is required to support the healthy growth of the child.

Folate supports cognitive growth and brain development in the unborn children while preventing the occurrence of the neural tube defects.

Also, as it is rich in various antioxidants, flavonoids, vitamins, and minerals, it improves the overall health of both mother and the child.

5. Induces Sleep

Kiwi is one of the best natural sources of “Serotonin” which promotes better and deeper sleep. Consuming a couple of Kiwis not only improve the capability to fall asleep but also enhance the total sleep time.

Various flavonoids like epicatechin, catechin, rutin, quercetin, and naringenin, which are packed inside this wonderful fruit which is considered the plant based sedative agents which can induce sleep.

In fact, the peel of kiwi which we discard is used by the sleeping pills manufacturers to develop natural sleeping aids.

6. Prevents Macular Degeneration

Kiwi is rich in Vitamin C which is known to possess proven capabilities for enhancing the eye health and reducing the risk of macular degeneration.

Apart from Vitamin C, the phytochemicals like zeaxanthin and lutein and Vitamin A present in this incredible fruit are among the critical components which reside in our eyes.

These healthful components protect the eyes from age induced vision problems, vision destroying disorders, macular degeneration, and cataracts.

7. Control Blood Sugar Levels

Kiwis are naturally low in glycemic index, and thus, its one of the best fruits to consume if you are suffering from diabetes.

Regular consumption of one or two medium sized kiwis helps in adipogenesis regulation which is vital for the prevention of diabetes. The dysfunction of the adipose tissue the body can result in insulin resistance and higher levels of blood sugar.

8. Fights Against Seasonal Infections

The anti-fungal and anti-microbial qualities of Kiwi enable it to regulate the adaptive and innate immune system which is critical for the body’s normal functioning. It is also very effective in fighting against the seasonal allergies and infections.

The extracts of this wonder fruit are k won to exhibit the bacteriostatic actions against an array of pathogens including Streptococcus pyogenes and Staphylococcus aureus.

Kiwi can also reduce the symptoms of cold and flu as well as the upper respiratory tract infections due to its high concentration of Vitamin C.

9. Enhances The Iron Absorption In the Body

One of the most amazing health benefits of kiwi is that it improves the absorption of iron in the body. The richness of many phytochemicals and Vitamin C prevent the disorders caused by iron deficiency and improve the status iron in the body.

When kiwi is consumed along with the morning breakfast, it enhances the levels of iron in the body significantly.

10. Rejuvenates the Skin

The presence of the skin friendly nutrients in Kiwi like Vitamin C, Vitamin A, and Vitamin E along with antioxidants help in rejuvenating the skin.

The dietary fiber in the kiwi cures constipation and thus, helps the body to get rid of the toxins present in the body while preventing their accumulation.

What to do?

You can use the kiwi and avocado face pack to enhance the glow and smoothness of the skin. Mix the pulp of one kiwi and half avocado with one teaspoon of honey. Apply it on your skin for 15 – 20 minutes, and it off with cold water to get rejuvenated skin.

11. Prevents Premature Aging Of the Skin

Vitamin C, which is present in abundance in kiwi is one of the best antioxidants for the skin. It not only protects the skin from getting damaged but also cures the damage caused by the harmful UV rays of the sun. Also, Vitamin C boosts the production of collagen, which keeps the skin firm, youthful and supple.

The Vitamin E  present in the skin keeps it moisturized, hydrated and supple. Also, enhances the regeneration of the skin cells.

You can regularly eat this amazing fruit to gain its anti-aging benefits and can also apply its pulp mixed with a little honey on the skin to provide the vital nutrients directly to the skin.  It twice a week for the best results.

12. Prevents Skin Diseases

The antioxidants and the omega-3 fatty acids present in the kiwi protect the skin from various disease and also significantly reduce the risk of skin cancer.

It also aids in maintaining healthy cell membranes.

13. Reduces Acne

One of the biggest reasons of acne is the extra production of the sebum of the skin. The acne causing bacteria feed on sebum and result in the increased acne.

Kiwi is one of the best skin friendly fruits which can effectively control the production of sebum and thus, help in reducing the greasiness, blackhead spots, and stickiness on the skin.

To reduce the production of sebum, mix the pulp of one kiwi with one tablespoon of lemon juice and massage it on the face. Leave it for 15 – 20 minutes, and then wash it off with cold water. Do it twice a week for the best results.


The aforementioned kiwi fruit health benefits signify that why it is important to eat kiwi daily. The women can also eat the kiwi fruit in pregnancy to get the vitamins and minerals needed to support the health of the fetus.

If you have never tried the Kiwi before, you must straight away head to the grocery store now and buy it today. It will simply improve your skin, your hair and your health in the most unconventional ways.