5 Amazing Health Benefits of Kiwi That You Cannot Miss!

Kiwi, often called a nutritional powerhouse, is a vibrant green fruit packed with essential vitamins, antioxidants, and dietary fibre. Native to China but widely cultivated in New Zealand, kiwi is known for its tangy-sweet taste and powerful health benefits. From boosting immunity to improving heart and gut health, this small fruit delivers big on wellness.

In this blog, let’s discover the top health benefits of kiwi, its nutritional profile, and innovative ways to add it to your diet.

What is Kiwi Fruit and Where Does it Come From?

The kiwi, also known as the kiwi fruit, is a large berry-like fruit. It belongs to the genus Actinidia. Kiwis were commercially cultivated in New Zealand, but it is believed that kiwis originated from eastern China.

The typical shape of a kiwi is oval and is roughly the size of an average chicken egg. Kiwi benefits the body in different ways.

Although it has a hairy covering, the kiwi’s skin is edible. Kiwi has bright green flesh with an array of tiny seeds, which are black and also edible. The benefits of the fruit are immense, making them popular supplements for a healthy breakfast or lunch.

Kiwi Fruit Nutrition Facts (Per 140g Serving)

Nutritional Value of the Kiwi

Kiwis are a storehouse of:

• Vitamin C
• Dietary fibre
• Iron
• Carotenoids
• Antioxidants

Nutrients Found Per Serving

A 140-gram serving of kiwi contains approximately:

• Calories: 90nKCal
• Proteins: 1 gram
• Fats: 2 grams
• Carbohydrates: 21 grams
• Fibre: 5 grams
• Sugar: 15 grams

5 Health Benefits of Kiwi

1. Kiwi Boosts Immunity with High Vitamin C

Kiwis are rich in vitamin C, which enhances the body’s immune response. Kiwi contains approximately 230% of the daily recommended value of vitamin C. Thus, it improves the immunity of the body which can save us from all kinds of diseases, especially in these times of the coronavirus pandemic, where good immunity is a must to step out of the house at any time of the day.

2. Kiwi is Rich in Antioxidants that Fight Free Radicals

Kiwi fruit nutrition is very good for the human body. They are rich in antioxidants that help flush out free radicals from the human body, which also helps reduce an individual’s oxidative stress. This further protects the body from inflammation and disease.

3. Kiwi Promotes Heart Health and Lowers Blood Pressure

One of the key benefits of kiwis is that they contain specific properties that effectively reduce an individual’s blood pressure. Kiwi fruit benefits include maintaining healthy blood pressure and serving as a storehouse of vitamin C, which helps reduce the risk of strokes and heart disease in individuals. Kiwis are rich in dietary fibre. One kiwi can give around 2 g of fibre, which is 6-9% of an adult’s daily requirement. 

Fibre is essential for the human body, as it reduces the risk factors that could further lead to heart disease by lowering LDL, or ‘bad’ cholesterol, in the body. A high level of cholesterol in the body can lead to a condition known as atherosclerosis, which is the hardening of the arteries in the heart. Dietary fibre prevents this condition and keeps the body healthy. Additionally, fibre helps reduce the onset of constipation and maintains gut health, as well as helps prevent other gastrointestinal problems.

4. Kiwi May Reduce Asthma Symptoms

Some studies have shown that kiwis may help in the prevention and management of asthma. However, further scientific research is needed to confirm this conclusively.  

5. Kiwi Supports Eye Health

With increased screen time, digital eye strain has become a growing concern. Prolonged exposure to screens can lead to eye fatigue, dryness, and long-term vision issues. Kiwi fruit can help support ocular health due to its rich supply of antioxidants, including lutein, zeaxanthin, and vitamin C. These nutrients help protect the eyes from oxidative stress and may reduce the risk of age-related macular degeneration when consumed regularly as part of a balanced diet.

Kiwi Allergy Risk: Side Effects to Watch For

Kiwis are amazingly yummy and healthy fruits, but some people are known to develop allergies to kiwis. Symptoms range from mild to very severe.

Mild Symptoms Include

• Itching on any part of the body.
• Skin rash visible to the naked eye.

Severe Symptoms Include

• Difficulty breathing or other symptoms similar to those of asthma.
• Swelling of lips, throat, or mouth.
• Pain in the abdominal region.
• Feeling dizzy.
• Vomiting or nausea.

How to Eat Kiwi: 4 Simple & Delicious Ways

Here are a few ways to serve Kiwis:

• Slice fresh kiwis at room temperature for a delightful taste to your breakfast.
• You can blend kiwi into a strawberry kiwi smoothie.
• You can also serve sliced kiwis in a bold kiwi-and-banana fruit salad.
• Or you can pair it with Greek yoghurt for a light and refreshing dessert.

Takeaway

Kiwi is more than just a tasty fruit—it’s a nutritional powerhouse that supports immunity, heart health, digestion, and more. Its high vitamin C and antioxidant content make it a brilliant addition to any balanced diet.

While most people enjoy kiwi without issue, those with sensitivities should be cautious. Add kiwi to your meals for a refreshing, health-boosting twist. Always eat a rainbow of fruits for the best benefits!

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Expert Quote

“Kiwi is a vitamin C-rich superfruit that enhances immunity, supports heart health, and improves digestion. Adding it to your diet a few times a week can provide a powerful antioxidant punch.”

-Dr Anubha Karol

References

• Richardson, D. P., Ansell, J., & Drummond, L. N. (2018). The nutritional and health attributes of kiwifruit: a review. European Journal of Nutrition, 57(8), 2659–2676. https://doi.org/10.1007/s00394-018-1627-z
• https://fdc.nal.usda.gov/food-details/168153/nutrients
• Kim, D., Kim, S. H., Park, E., Kang, C., Cho, S., & Kim, S. (2008). Anti‐allergic effects of PG102, a water‐soluble extract prepared from Actinidia arguta, in a murine ovalbumin‐induced asthma model. Clinical & Experimental Allergy, 39(2), 280–289. https://doi.org/10.1111/j.1365-2222.2008.03124.x