Health Benefits of kiwi fruit
Benefits of kiwi fruit

Health Benefits of kiwi fruit

Benefits of kiwi fruit 

Kiwi is a small fruit loaded with a lot of flavors and plenty of health benefits. Kiwi green flesh is sweet and bitter also. It also contains full of nutrients like vitamin K, vitamin E, vitamin C, folate, and potassium. They also consist of a lot of antioxidants and are a good factor of fiber. This fruit has small black seeds that are edible and as is the fuzzy brown peel. So many people prefer to peel the kiwi before eating it.

 It has been cultivated in different growing locations and kiwis can be in season year-round. They’re cultivated in California from November to May and in New Zealand from June to October. Kiwi can also be used in supplement form. Here we discussed the health benefits of kiwi fruit.

what are benefits of kiwi fruit

The vitamins, fibre, and antioxidants can deliver important health benefits. The flesh of kiwi fruit is rich with vitamins that develop immunity and decrease the risk of disease.  The soluble dietary fibre in kiwi can help maintain regular and healthy digestion. Kiwis can provide other health benefits like:


Kiwi consist of a lot of abundant amounts of Vitamin C that manages the body’s immune response. In fact, the kiwifruit consist of approximately 230% of the daily recommended intake of Vitamin C. This bold fruit delivers a burst of the immune system to develop nutrients in every bite.

Kiwis also have a high content of antioxidants. Antioxidants help to reduce free radicals within the body and decrease oxidative stress. Mainly, this may secure the body from inflammation and disease.

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Heart Health 

The kiwi fruit has the properties that lower blood pressure. By helping to manage healthy blood pressure and delivering a boost of Vitamin C. The kiwifruit may decrease the risk of stroke and heart disease.

In addition to this, kiwi also consists of a high level of dietary fibre. Fibre can decrease risk factors for heart disease by decreasing LDL or bad cholesterol. A surplus of cholesterol can create to atherosclerosis, that is a hardening of the arteries within the heart.

Digestive Health

The kiwifruit contains high amounts of dietary fibre both in its tough skin and flesh. Fibre can help to decrease constipation and a variety of other different gastrointestinal problems and discomfort.

Benefits of kiwi fruit for health

Treatment of Asthma 

The high amount of Vitamin C in kiwis has been related to the decrease of wheezing symptoms in some asthma patients. This is especially true for children, who seem to benefit the most from the absorption of kiwis.

Ocular Health

When having with other healthy vitamin and mineral-rich fruits and vegetables, the high levels of antioxidant vitamins and carotenoids in the kiwifruit may help to prevent eye disease and develop overall ocular health. 

What are the benefits of kiwi fruit

During pregnancy

Kiwifruit consists of folate, which is important for cell division. While pregnancy, doctors suggest women take additional folate because folate may protect the fetus from developmental problems, like neural tube abnormalities. Approximately one kiwi gives around 17.2 micrograms (mcg) of folate or just over 4% of an adult’s daily need. 

Bone health

Kiwi consist of vitamin K and traces of calcium and phosphorus can help to contribute to bone health. A sufficient amount of intake of vitamin K may help secure osteoporosis. Vitamin K also takes an essential and important role in blood clotting. One kiwi gives 23–30% of an adult’s daily need of the vitamin.


Nutrition Kiwis are a wonderful source of:

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

Nutrients per Serving A 140 gram serving of kiwi consist of

  • Calories: 90
  • Protein: 1 grams
  • Fat: 1 grams
  • Carbohydrates: 21 grams
  • Fiber: 5 grams
  • Sugar: 15 grams 

Portion Sizes

what is benefits of kiwi fruit

Kiwi is one of the delicious and healthy snacks. But, it still has naturally occurring sugar like all fruits. So you should have kiwis in moderation. Make your limit your intake of kiwi to 140 grams or less is essential to managing a balanced diet.

Things to Watch Out For

Kiwis are a delightful and delicious fruit, but many people are pretentious by kiwi allergies. Symptoms can have a different range in severity from very mild to more severe. Mild symptoms might incorporate

  • Discomfort or itching of the tongue, lips, or mouth after eating kiwi.
  • Present of skin rash.

If you experience any of the following severe symptoms you should contact emergency services.

  • Having difficulty in breathing or any other asthma symptoms
  • Swelling of throat, lips, or mouth
  • Abdominal pain
  • Dizziness
  • Vomiting