Know Your Kiwi – Benefits and Nutrition

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Kiwis are small berries that resemble a size of an egg. It has a brown outer covering and bright green flesh inside with black seeds. The flesh is usually consumed. However, the skin is also edible and contains various health benefits.

The kiwi fruit originated from China and is also called as Chinese gooseberry. The fruit is a powerhouse of nutrients. Kiwi is loaded with all the essential nutrients and minerals the body requires. It also contains natural components that help improve gut health.

Nutritional Value Of Kiwi Fruit

A 100-gram of kiwi fruit contains the following nutritional value.

NutrientNutritional value
Carbohydrates15 g
Sodium3 mg
Dietary fibre3 g
Protein 1 g
Sugar9 g

Health Benefits of Kiwi Fruit

We all know that kiwi is rich in vitamin C. But it also contains other essential vital nutrients, and it is also a low-calorie fruit.

Helps maintain gut health

Kiwi is a fruit that is a plant-based fruit, and it contains fibre. Fibre helps with the digestion process. The skin of the kiwi fruit contains more fibre than the fruit. It also helps bring in a balance in the gut.

The kiwi fruit is also high in prebiotics, which makes it favourable for the probiotics to grow. This helps with the growth of friendly bacteria and inhibits the growth of yeast and other harmful bacteria, which can have a negative effect on our bodies.

If there is a good balance in the gut, it can prevent undesirable digestive problems like irritable bowel syndrome. It also helps prevent infection related to the stomach.

Prevents Blood Clotting

Kiwi helps with blood clotting and manages blood pressure. It helps manage blood pressure and reduces the amount of fat in the blood. The fat reduction happened in such a way that it did not negatively affect the cholesterol levels.

To avoid cardiovascular events, certain medications are prescribed, which can have side effects like inflammation and ulcers in the gastrointestinal tract.

Studies show that consuming kiwi daily can prevent such cardiovascular events and also helps improve heart health.

Helps with Asthma symptoms

Asthma can be draining and causes wheezing and breathlessness. Consuming vitamin C-rich fruits can help with asthma symptoms. According to studies, consuming kiwi once or twice a week can help improve lung function.

The antioxidants in kiwi also help reduce asthma symptoms and the frequency of attacks.

Improves Digestion

Kiwi contains digestive fibre that helps with the digestion process. Consumption of kiwi has shown certain positive effects like

  • It helps add bulk to the stool, which helps with easy bowel movement.
  • Reduces digestive discomfort and bloating
  • Softens the stool and makes it comfortable for the poop to pass through the colon.

Additionally, kiwi contains an enzyme called actinidin, which helps break down proteins and make digestion easy. Kiwi is also in recipes to tenderise the meat.

Helps Regulate Blood Pressure

Kiwi helps reduce blood pressure and prevents diseases like stroke and heart attack. It contains an antioxidant named lutein that helps regulate high blood pressure.

Kiwi is also rich in vitamin C, which helps reduce blood pressure. A human trial was conducted with a group of people for eight weeks. The study concluded that people who consumed kiwis for eight weeks had a reduction in systolic and diastolic blood pressure.

Supports Immune Function

Kiwi is rich in vitamins like C, E, K and folate, which helps strengthen the immune system. It is also rich in phytochemicals, fibre and carotenoids which help regulate immune function.

Additionally, studies on kiwi determine that it may support the immune system and reduces the incidence of flu-like symptoms and cold in children and elderly adults. Kiwi is also high in vitamin C, which contributes to a strong immune system.

Reduces DNA Damage

Oxidative stress can cause an imbalance in antioxidants and free radicals. This can be a reason for DNA breakage, which can lead to health problems. Some health problems can be hard to diagnose and treat.

Kiwi is rich in antioxidants that help reduce the oxidative stress. A study was conducted with people who had damaged DNA by peroxide. Those people were administered with kiwi, which demonstrated that people who supplemented with kiwi had improved ability of DNA to repair after the damage caused by peroxide. The study also concluded that kiwi can prevent lifestyle diseases.

Prevents Vision Loss

Kiwi contains vitamins like lutein and zeaxanthin— also called as the eye vitamin. The two vitamins function like antioxidants that help form vitamin A— the vitamin that is essential for healthy eyes.

The vitamin also absorbs excess light that can damage the retina and protect the eyes from cataracts and other eye-related problems. Kiwi also contains copper that supports the nervous system and healthy functioning of the eye nerves.

Fights Inflammation

Kiwi contains antioxidants that help fight inflammation. It contains an enzyme named bromelain. The enzyme is found in green papaya and pineapple.

The enzyme helps break proteins and heal inflammation. When kiwi is consumed, the enzyme bromelain is released into the bloodstream. The bromelain, when released, will help break down the inflammatory complexes.

Kiwi also helps reduce inflammation related to arthritis. Additionally, vitamin C in kiwi curbs inflammation caused by free radicals. It can also promote healing caused by inflammation.

Improves Skin Health

Collagen is a protein which supports skin health and strengthens bones. Vitamin C helps synthesise collagen. It keeps the skin hydrated and healthy.

Acne occurs when inflammation of the skin occurs. Kiwi contains inflammatory properties and vitamin C that helps with acne and reduces the overproduction of sebum. To get the best results, mix kiwi with aloe vera. Apply it to your skin and leave for a few minutes and wash your face.

Benefits of Kiwi Fruit for Weight Loss

Kiwi is a water fruit that is suitable for weight loss. They are low in calories and fibre, keeping you full longer and preventing overeating. It can be a perfect mid-day snack or a breakfast snack.

Vitamin C in kiwi manages cholesterol, controls blood pressure and supports the immune system and gut health. Kiwi plays an important role in metabolising fats and also have a low GI, which can help regulate blood sugar levels.

It also reduces uneven sugar spikes, and high fibre content supports the digestive system. Kiwi contains insoluble fibre that bulks the stools and promotes bowel movement.

Soluble fibre helps traps bile acid and reduces blood cholesterol levels. The soluble and insoluble fibre supports the digestive system and prevents overeating.

An antioxidant called actinidin helps break down proteins. The antioxidant can be a great ally when dieting and improves a sluggish digestive system. It also helps with irritable bowel syndrome.

Good source of potassium

Potassium is important for the kidneys, heart, nerves and muscles to function properly. It is also an important electrolyte.

It lowers the risk of cardiovascular diseases like stroke and high blood pressure and other health issues like type 2 diabetes, osteoporosis and kidney stones.

Potassium also regulates fluid levels and chemical reactions in the body. In some cases, people tend to consume sodium-rich foods that can reduce the potassium levels in the body, which can lead to certain complications. Consuming potassium-rich foods helps balance the electrolyte levels in the body.

Rich in vitamin K

One kiwi fruit contains about 31 micrograms of vitamin K. It is approximately 20-30 per cent of adequate intake for adults.

Vitamin K is essential for strong bones. It lowers the risk of osteoporosis and prevents coronary artery diseases.

Are kiwi fruits safe for everyone?

Kiwis can be allergic to people who are susceptible to allergies. If an individual is allergic to hazelnuts, figs, pollen, avocados and latex, a mild reaction was reported in those individuals.

Additionally, people who are taking anti-coagulants and blood pressure medication medications should be watchful while taking kiwi fruit as it can have an impact.


Kiwi is a nutrient-dense fruit. Consuming kiwi with other fruits and veggies helps balance the body’s nutrient content. Consuming only one fruit will not provide all minerals and vitamins.

So consume fruits and veggies with various colours like orange, green, purple and red. Kiwis can be consumed as whole fruit, in salads and smoothies. Consuming one or two kiwis per day is recommended to improve your overall health.


Can we eat kiwi fruit daily?

Kiwis are rich in antioxidants and vitamin C, which help improve over health. Kiwis can be consumed daily, and it supports the immune and digestive systems.

Is kiwi a superfood?

Kiwi is a superfood as it contains a high amount of vitamin C and other antioxidants, which help the body fight against free radicals.

Does kiwi have Omega 3?

Kiwi is rich in fibre, potassium and omega 3 fatty acids.


The Information including but not limited to text, graphics, images and other material contained on this blog are intended for education and awareness only. No material on this blog is intended to be a substitute for professional medical help including diagnosis or treatment. It is always advisable to consult medical professional before relying on the content. Neither the Author nor Star Health and Allied Insurance Co. Ltd accepts any responsibility for any potential risk to any visitor/reader.

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