12 Benefits Of Kiwi Fruit, Nutrition Facts, & Side Effects
Learn about the best ways to include this low-calorie nutritious fruit in your diet.
Kiwi fruits are known for their unique taste. These fruits are also rich in vitamins K, E, C, folate, and potassium. Kiwi fruit benefits can be attributed to their nutrient-rich profile.
The best part is they are low in calories. These fruits are native to the northern part of China.
These fruits are also loaded with fiber, which plays a vital role in bodily functions. Some evidence states that kiwis can even cut down the risk of diabetes and cardiovascular disease.
Regular intake of kiwis can offer numerous other benefits. Learn more from this article. Read on.
In This Article
What Are The Health Benefits Of Kiwifruits?
Kiwis are potent sources of dietary fiber and vitamin C and offer various health benefits. Their fiber promotes digestive health, regulates sugar levels, and aids in weight loss. Vitamin C helps improve immunity, aids in asthma treatment, fights free radicalsi XMolecules formed during cellular metabolism that can damage DNA and proteins and potentially increase cancer risk. , promotes eye health, and supports collagen production.
1. Help Improve Lung Function In People With Asthma
The high vitamin C content in kiwis may aid asthma treatment. In a study, intake of kiwifruit was found to have a protective effect on children with wheezing and asthma (1).
The vitamins C and E in kiwis can have a complementary effect as well. In another study, fruits rich in these two nutrients were found to enhance lung functioning in children (2).
Kiwis are potent in improving respiratory ailments like asthma. If you want to avail their benefits, we recommend you consume them more than once or twice a week (3).
Kiwifruit also works wonderfully well in boosting your immunity. The fruit helps fight oxidative stress and promotes beneficial immune responses. Studies show that kiwifruit can reduce the severity and incidences of upper respiratory tract infections (4).
Kiwifruit enhances innate and adaptive immune functions (5).
2. Promote Digestion
The fiber in kiwis helps promote digestion (6). Fiber treats both constipation and loose stools – two common digestive issues. Kiwis also contain potassium, an important electrolyte that also helps the digestive system.
Another major contributing factor here is actinidin, an enzyme found in kiwifruit. This enzyme also aids digestion (7).
The actinidin in kiwis also promotes the digestion of food proteins (8). This attribute of kiwis further supports their role as ideal digestive aids.
3. May Aid Cancer Treatment
In a study, kiwifruit extracts showed promising potential against oral cancer cell lines (9). The fruits also reduced DNA oxidative damage (10).
The vitamin C in kiwifruit fights free radicalsi XMolecules formed during cellular metabolism that can damage DNA and proteins and potentially increase cancer risk. . An increase in free radicalsi XMolecules formed during cellular metabolism that can damage DNA and proteins and potentially increase cancer risk. dramatically increases cancer risk (11).
The fiber in kiwifruit also helps fight cancer – more specifically, cancers of the digestive system.
Other critical groups of compounds in kiwis include sulforaphanei XA sulfur-containing compound found in broccoli, bok choy, and cabbage that has anti-inflammatory and antimicrobial properties. , isocyanate, and indolesi XA crystalline organic compound found in flower oils, coal tar, and fecal matter, which is usually used in perfumery. . These are known to inhibit the action of carcinogens (12).
4. Promote Heart Health
Kiwifruit is rich in potassium, a nutrient essential for heart health. Studies show that this nutrient alone can have a dramatically protective effect against heart disease. In a study, individuals consuming 4,069 milligrams of potassium a day had a 49 percent lower risk of death by heart disease (13).
Kiwifruit intake also helps lower blood pressure levels (14). Intake of two to three kiwifruits per day may lower platelet hyperactivity and levels of plasma lipidsi XFats found in blood and tissues that are insoluble in water and essential for normal body functioning. – two factors that can cause cardiovascular issues (15).
5. May Aid Diabetes Treatment
Including kiwifruit in one’s diet can improve the glycemic response, as per research (16).
The fruit also has high water content, making it an ideal addition to a diabetes diet. A hundred grams of the fruit contains only about 5 grams of glucose. Hence, its effect on blood glucose would be minimal (17).
A medium kiwi also contains 11 grams of carbs, which is on the lower side compared to most other fruits. The fiber in the fruit also helps regulate blood sugar levels (18).
6. Fights Inflammation
Kiwifruits contain a peptide called kissper that is known to fight inflammation. In studies, this peptide was found to combat inflammation in the colonic tissues (19).
There is no data yet if the fruit exhibits anti-inflammatory properties against any other form of inflammation, apart from that of the intestines.
7. May Help With Weight Loss
Kiwis are a low calorie fruit. They have negligible fat content. Moreover, they are rich in fiber. All this only makes them an ideal addition to a weight loss diet.
There is no direct research on how (or if) kiwis can contribute to weight loss or improved metabolism. You can replace other high-calorie foods in your diet with kiwis. This, when coupled with exercise and the right habits, may aid weight loss.
8. Promote Vision Health
Kiwifruits are rich in vitamin C, a powerful antioxidant. This antioxidant keeps the cells and tissues of your eyes healthy (20).
Kiwifruit is rich in vitamin C, and this is clearly shown in the graph. Green and gold kiwifruit contain 92.7 and 161.3 mg per 100 g, respectively, which qualifies them for a “high” vitamin C nutrient claim in the EU in comparison to other fruits. Kiwifruit also contains antioxidants and can improve iron bioavailability, which may help address global deficiencies in iron.
Vitamin C Level In Kiwi Fruit Compared With Other FruitsSource: The nutritional and health attributes of kiwifruit: a review
Kiwis are also great sources of lutein and zeaxanthin, two powerful antioxidants that boost eye health (21). The bioavailability of these nutrients in kiwis (and a few other foods) is thought to be 100%.
The most important benefit of lutein and zeaxanthin is the prevention of age-related macular degenerationi XA condition characterized by vision loss due to deterioration of the macula, the part of the retina responsible for sharp central vision. (21).
9. May Promote Liver Health
A specific compound in kiwifruit was found to treat non-alcoholic fatty liver disease (NAFLD). NAFLD refers to a liver condition caused by the accumulation of excess fat in the liver, and it is something that is not caused by alcohol intake.
This kiwi compound, called pyrroloquinoline quinone (PQQ), was found to prevent the progression of NAFLD in mice whose mothers were fed a high-fat diet (22).
10. May Prevent Blood Clotting
There is limited research here. A study shows that kiwifruit extract contains potent antiplatelet components (23). This may help prevent strokes, heart attacks, and other associated skin conditions.
11. Promote Sleep
Eating kiwifruit before bed can improve sleep quality (24). In a four-week study, 24 men were given two kiwifruits one hour before bed. By the end of the time period, their sleep quality improved by 42% (25).
In addition, their total sleep time increased by 13% and their ability to sleep through the night without waking up improved by 5% (25).
12. May Enhance Skin Health
Research on the effects of kiwifruit as a topical treatment for skin health and aging benefits is still ongoing.
Kiwis contain vitamin C, which is essential for collagen production. It produces connective tissue and firms your skin (26).
Kiwis are wonder fruits. They have a unique appearance. More importantly, they are replete with essential antioxidants. According to some studies, kiwi consumption may also help improve brain function (27).
We saw a few of those nutrients. In the following section, we will take a deeper look at the nutrition facts about kiwis.
What Is The Nutritional Profile Of Kiwis?
|Amounts Per Selected Serving||%DV|
|Calories||108 (452 kJ)||5%|
|From Carbohydrate||93.5 (391 kJ)|
|From Fat||7.7(32.2 kJ)|
|From Protein||6.8 (28.5 kJ)|
|From Alcohol||0.0 (0.0 kJ)|
|Amounts Per Selected Serving||%DV|
|Total Carbohydrate||25.9 g||9%|
|Dietary Fiber||5.3 g||21%|
|Protein & Amino Acids|
|Amounts Per Selected Serving||%DV|
|Amounts Per Selected Serving||%DV|
|Vitamin A||154 IU||3%|
|Vitamin C||164 mg||273%|
|Vitamin E (Alpha Tocopherol)||2.6 mg||13%|
|Vitamin K||71.3 mcg||89%|
|Vitamin B6||0.1 mg||6%|
|Vitamin B12||0.0 mcg||0%|
|Pantothenic Acid||0.3 mg||3%|
|Amounts Per Selected Serving||%DV|
Eating kiwis is easy. The simplest way is slicing them up and scooping their insides. If that sounds too boring, there are other ways you can include this fruit in your diet.
How To Incorporate Kiwis Into Your Diet
• You can freeze slices of kiwifruit and eat them in place of your regular dessert.
• Slice the kiwifruit into cubes and drizzle some honey over them. You can have this delicacy as a sumptuous afternoon snack.
• You can blend kiwis with other fruits (like apples and pears) and have a nice soothing smoothie.
Try experimenting with other methods as well. With food, the options are limitless! But before you do, there is something else about kiwis you must know.
Potential Side Effects Of Kiwis
For most people, eating kiwifruit is healthy. But if you have latex allergy, you must take care. Latex allergy is a condition in which the individual is allergic to certain proteins found in the sap of the Brazilian rubber tree.
Kiwifruits contain similar proteins. Hence, when you consume them, you may experience a cross-reaction. The symptoms include skin rashes, itching, dizziness, fainting, diarrhea, and swollen lips and tongue (28).
If you do not have this allergy, there is nothing to worry. You can enjoy the goodness of the fruit. Eating one to three kiwifruits a day should be enough.
Infographic: Kiwi Fruit Sorbet Recipe
Kiwi fruit sorbet is a healthy frozen snack and one of the best summer desserts you can have. Preparing this refreshing treat at home is very easy! All you need are two ingredients – kiwi and honey (or any of your favorite sweeteners). Click on the infographic below to whip up some delicious kiwi fruit sorbet in your kitchen.
Kiwi fruits are originally from China, and can be incorporated into many desserts and smoothies. These delicious fruits make a wonderful addition to any diet owing to their creamy texture and sweet-tart flavor. Kiwi fruit benefits can be attributed to the antioxidant phytochemicals, flavonoids, fiber, vitamins C and E, calcium, phosphorus, and potassium present in it. The fruit may help manage asthma or diabetes, boost eyesight, and improve gut and heart health. However, it may cause allergies in certain people, especially those with latex allergies.
Frequently Asked Questions
How many kiwis a day should I eat?
Blanca Garcia, RDN, says, “One kiwi a day is enough to get a good amount of antioxidants, dietary fiber, potassium, vitamin K and vitamin C.”
Is kiwi healthier than apple?
According to Garcia, “In terms of nutritive content, kiwi stands supreme over apples. It is packed with double the nutrients of an apple, including vitamins C, A, E, K, and B vitamins. Moreover, kiwi has 25% more dietary fiber than apples, as well as minerals such as calcium, iron, and potassium – to mention a few. Although both are incredibly healthy, kiwi offers more nutrients than apples.”
Is kiwi good for kidneys?
Mary Sabat, RDN, says, “It has also been suggested to be beneficial for kidney health, as it is high in potassium and low in sodium. It is also a good source of magnesium, which helps to regulate blood pressure.”
Garcia adds, “However, people with urinary stones and kidney disease should avoid eating kiwi as it is high in oxalate and potassium. Doing so can cause serious symptoms and will make your kidney condition worse.”
Does kiwi fruit increase uric acid?
Pallini Winnifred, RDN, says, “Kiwi fruit does not increase uric acid levels in most people. However, some people who have gout may need to limit their intake of kiwi fruit because it contains purines, which can be broken down into uric acid.”
Can you eat kiwis every day? What is the best time to eat the fruit?
Yes, you can eat kiwis every day. You can include them in your breakfast. You can even have them at night (for better sleep).
Can you eat kiwi skin?
Yes. In fact, we recommend you eat the skin as well. The skin of the fruit contains a higher concentration of antioxidants than its flesh (29).
Is kiwi high in sugar?
Kiwi is low in sugar. 100 g of kiwi contains about 5 g (1 teaspoon) of glucose (30).
Is kiwi good for hair growth?
Kiwi contains vitamins and minerals that may support hair growth. The zinc in it can help nourish new hair follicles and promote hair growth (31), (32).
Are kiwis good for cholesterol?
Yes, consumption of kiwis may help increase HDL cholesterol and decrease LDL cholesterol and total cholesterol ratio. Thus, regular consumption of fruit can help regulate cholesterol levels (33).
Does kiwi increase acidity?
Since kiwi is a citrus fruit, people with acid reflux should avoid it as it may cause acidity.
Is kiwi hot or cold?
Kiwi is a cold food because of its cooling nature, making it a summer favorite.
- The deliciously green kiwi fruit is native to northern China and loaded with vitamins and minerals.
- Kiwi is good for the skin as it is rich in antioxidants and vitamins A, C and E, which help achieve healthy skin.
- It also helps keep the luscious locks healthy by providing potassium and omega-3 fatty acids.
- Kiwi fruit can also help people with respiratory diseases, including asthma, due to its high vitamin C content.
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