Nutritional Benefits of Kiwifruit

What is a Kiwifruit?

Kiwifruit or Chinese gooseberry is the edible berry of several species of woody vines in the genus Actinidia. The most common cultivar group of kiwifruit is oval, about the size of a large hen’s egg: 5–8 centimeters in length and 4.5–5.5 cm in diameter.

The ellipsoidal kiwi fruit is a true berry and has furry brownish-green skin. The firm translucent green flesh has numerous edible purple-black seeds embedded around a white center. The deciduous leaves are borne alternately on long petioles (leaf stems), and young leaves are covered with reddish hairs.

The plant is native to mainland China and Taiwan and is also grown commercially in New Zealand and California. The fruit has a slightly acidic taste and can be eaten raw or cooked. The juice is sometimes used as a meat tenderizer. Raw kiwis are high in vitamins C and K.

Nutritional Value Of Kiwi Fruit

You may have heard that kiwi fruit is high in vitamin C, but besides that, it has an incredible nutritional profile. This low-calorie fruit (61 calories per 100g) can provide your RDA with many vital nutrients.

Here is the nutritional profile of 100g of raw kiwi fruit:

  • 61 calories
  • 0.5 g fat
  • 3 mg sodium
  • 15 g carbohydrates
  • 9 g sugar
  • 3g dietary fiber
  • 1.1g protein

Vitamin C, also known as ascorbic acid is responsible for the growth and repair of body tissues as well as immune system support. In addition to vitamin C, kiwis contain a good amount of vitamin K. Vitamin K is a fat-soluble vitamin that regulates blood clotting, metabolism, and blood calcium levels. Considering it’s a fruit, kiwi contains an impressive amount of vitamin K at 40mcg per 1 cup.

Copper is a nutrient that works with iron to form red blood cells, supports healthy bones, nerves, and immune function, and helps iron absorption. Copper is a prevalent nutrient in kiwis and provides 14% of your recommended daily intake. Kiwis also contain reasonable amounts of folate, potassium, and dietary fiber.

11. Health Benefits of Kiwi Fruit

Here are the reasons why you should eat kiwi fruit and how it can impact your health:

1. Packed with nutrients: vitamins and minerals

Kiwi fruit stands number one in nutrient content compared to 27 other fruits. It is packed with twice the amount of Vitamin C — compared to oranges (per 100 mg) — and has twice the amounts of the nutrients — compared to apples (per 100 mg

Kiwis are high in Vitamin C and dietary fiber, antioxidants, and provide a variety of health benefits.

2. Kiwi Fruit Prevents Blood Clotting

Kiwis were found to prevent blood clotting and manage blood pressure by reducing the amount of fat in the blood. It was found that this happened without negatively affecting blood cholesterol levels. Aspirin is usually the recommended drug to prevent those from cardiovascular events. However, Aspirin can cause inflammation and ulcers in the GI tract. Studies show that consuming 2 to 3 kiwi fruits a day can replace a daily aspirin to help thin the blood and improve heart health over a period of time.

3. Kiwi Fruit Can Help Asthma

Asthma can be debilitating. Wheezing and breathlessness are some of the most common symptoms relating to this condition. The presence of high amounts of vitamin C and antioxidants in kiwis can help control symptoms of asthma. A study demonstrated that lung function was improved in those who consumed kiwi regularly.

4. Kiwi Fruit Improves Digestion

Kiwi contains a good amount of dietary fiber making it useful for improving digestion. Apart from the fiber content, kiwi also contains an enzyme, actinidin which can effectively break down proteins in the gut. After eating a large meal, it’s advised to eat a kiwi because it can help break down tough proteins from meat and fish that often can cause bloating. Kiwis also have a mild laxative effect that can help a slow digestive system.


5. Kiwi Fruit Helps Regulate Blood Pressure

Kiwis can help reduce high blood pressure and prevent diseases such as heart attack and stroke. A study showed that those who ate 3 kiwis a day for 8 weeks had a reduction in their diastolic and systolic blood pressure. Kiwis contain an antioxidant, lutein that may be the cause of its blood pressure regulating ability. Vitamin C in kiwis can also contribute to a reduction in blood pressure.

6. Kiwi Fruit Supports Immune Function

Vitamin C is important for cellular function and protects cells from free radical damage in the body. It’s responsible for the growth and repair of tissues and provides support for the immune system.

The high concentration of vitamin C in kiwis can do wonders for the immune system. At 103% of your recommended value of vitamin C per 1 cup, eating kiwis can effectively ward off infection, common cold, and flu when eaten regularly.

7. Kiwi Fruit Reduces DNA Damage

Oxidative stress is the imbalance of free radicals and antioxidants in your body. This process can also cause strand breakage of DNA. This can lead to health problems, some of which can be hard to detect or treat.

Kiwi fruit contains antioxidants that can reduce oxidative stress. A study that tested people’s cells by damaging them with peroxide, showed that those who supplemented with kiwi showed an improved ability of the DNA to repair itself after applying the peroxide. This means that kiwi might help prevent long-term cancers and lifestyle diseases such as colon cancer, which is closely linked to DNA damage

8. Kiwi Fruit Prevents Vision Loss

Kiwis can prevent macular degeneration and ultimately, vision loss. Kiwi contains zeaxanthin and lutein (or the “eye vitamin). These two compounds perform the same function as antioxidants and help to form vitamin A, an essential nutrient for your eyes. They also absorb excess light that may damage our retinas and protect the eye from cataracts and other eye-related diseases.

A healthy nervous system can have positive effects on your retina, which contains the highest concentration of nerves and is essentially the center of communication of the eye. Kiwis also contain a good amount of copper, which is an essential nutrient that supports the nervous system and therefore supports the healthy functioning of the eyes.

9. Kiwi Fruit Fights Inflammation

Bromelain is an enzyme found in kiwis, pineapple, and green papaya which can break down proteins and heal inflammation. Upon consuming the kiwi, bromelain is released into the bloodstream where it breaks down inflammatory complexes. Kiwi has also been shown to lower the inflammation relating to arthritis and prevent it from leading to other diseases such as heart disease and stroke.

High amounts of vitamin C can also curb inflammation by fighting against free radicals that can cause an inflammatory response in the body. Since Kiwis have a high concentration of vitamin C, it can promote the healing of inflammation when consumed regularly.

10. Kiwi Fruit Improves Skin Health

Kiwis are known to be extremely beneficial for your skin health.

Collagen is an essential nutrient that supports the structure of the skin and strengthens bones. Vitamin C in kiwi is a key component in the synthesization of collagen in the body. Eating kiwi can help support the structure of your skin and keep it hydrated and healthy.

Acne is an inflammation of the skin and can cause embarrassing pimples on the face and body. The anti-inflammatory properties and vitamin C in kiwis can be beneficial for those dealing with acne and can greatly reduce sebum production in pores. Just apply kiwi extract mixed with aloe vera to your skin and leave overnight for best results.

Benefits Of Kiwi For Skin

  • The juicy fruit has high amounts of Vitamin C which not only shields your skin from DNA damage but also protects it from free radical damage.
  • Kiwis are also helpful in fighting off wrinkles and fine lines as well as boosting collagen production in your skin.

How To Use Kiwi

A. Eat a whole kiwi in the morning or as a midday snack.

B. You can blend a few kiwis with plain yogurt to make a delicious smoothie in summer.

C. You may add slices of kiwi in your salads, shakes, puddings, or desserts.

D. For an instant glowing skin, take a few mashed kiwis and apply it all over your face and neck. Leave it to dry for 10-15 minutes before washing off with lukewarm water.

E. For hydrating or lightening up your skin, you can add a small pinch of turmeric into the mashed kiwi extract and apply the mixture onto your skin.

11. Benefits of Kiwi Fruit for Weight Loss

Kiwis are among some of the best fruits to eat if you are looking to lose weight. They have a high water content, are low in calories, and have a good amount of fiber. This makes them perfect for a snack or as part of a breakfast smoothie.

The high amount of vitamin C in kiwis is the key to weight reduction. Vitamin C helps control blood pressure, manages cholesterol levels, supports gut health, and supports immune function. It also plays an important role in metabolizing fats. These are all important factors when embarking on a weight loss journey.

Kiwis have a low GI, meaning the sugar contained in the fruit is released more slowly. Because of this, kiwis can also help regulate blood sugar levels, reducing uneven blood sugar spikes. Foods high in dietary fiber promote weight loss by increasing the feeling of being full and supporting the digestive tract.


Kiwis contain both insoluble fiber and soluble fiber. The insoluble fiber (contained in the seeds) provides bulk and encourages the movement of stool through the digestive system. Soluble fiber is a gel-like substance that traps bile acid and as well as reduces blood cholesterol levels.

Both of these types of fiber help digestive system health and prevent overeating when on a diet.

Kiwis contain actinidin, an antioxidant that breaks down proteins in the body. This antioxidant is a great ally when dieting because it can help a sluggish digestive system. It helps digest proteins and can help those who suffer from irritable bowel syndrome.


Kiwi fruit is not often considered a “superfood”, but in fact, it’s a fruit that is full of important vitamins and minerals and can have a very positive effect on your health. These brown fuzzy fruits have a sweet and slightly tangy taste with green flesh on the inside that lends a unique flavor and tropical zing.

Kiwi boasts a whole range of nutrients such as fiber, vitamin C, folate, copper, potassium, antioxidants, vitamin E, and vitamin K. The skin and seeds are edible, though many people choose to peel it off because of its fuzzy texture. Kiwis are a tough-growing fruit and are readily available throughout the year in supermarkets. They are grown in California from November to May and in New Zealand from June to October.

Kiwi is also used for healthy weight loss. Because kiwi is relatively low in calories (about 42 calories each) and an excellent source of fiber, it’s also a great food if you’re looking to drop excess pounds

Kiwis are known to be extremely beneficial for your skin health.

The fruit also comes in 50 different varieties with flesh ranging from custard-like gold to bright pink, each with a varying flavor profile and use.

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Please let us know in the comments below:

  • Do you eat Kiwi fruit? Why or why not?
  • What other ways do you prepare Kiwi fruit?
  • Do you use Kiwi fruits as part of your skincare?


Information on this site is not intended to diagnose, treat, cure, or prevent any disease. We encourage you to do your own research. Seek the advice of a medical professional before making any changes to your lifestyle or diet.

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Kiwi Fruit – Top 9 Health Benefits of Kiwi Fruit


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