Benefits of Kiwi

10 Reasons to Include Kiwi in your Diet


Kiwi, an exotic fruit stays available all year around. This tangy yet sweet tasting fruit is packed with many essential antioxidants, lots of fibre, less in calories, vitamins like vitamin K, C, E, potassium, and folate which makes it extremely beneficial for health as it helps in fighting many diseases.

The small seeds of kiwi are edible and so is its skin, but most of the people prefer having it after peeling.

There are many ways in which this healthy and fulfilling fruit can be incorporated in your diet, such as in forms of fruit or sprout salad, shake, smoothie, juice, and dessert.

You can also add it to your bowl of yogurt or cereal to give them a tasty twist or just have it as a whole to relish the mild, sweet, juicy, and tangy taste of this wondrous fruit.

A 100gm of Kiwi Contains Following Nutrition:
  • Calories: 61
  • Total Fat: 0.5g
  • Sodium: 3mg
  • Carbohydrate: 15g or 5 % of your RDI
  • Dietary Fiber: 3g or 11 % of your RDI
  • Sugar: 9g
  • Protein: 1.1g or 2 % of your RDI
  • Calcium: 34.00mg or 3 % of your RDI
  • Iron: 0.31mg or 2 % of your RDI
  • Potassium: 312mg or 7 % of your RDI

Improves Lungs Functioning

Regular consumption of kiwi fruit may help in enhancing lung capacity, this is due to the presence of vitamin C in kiwis.

According to one study, it was found that kiwi helps in relieving the effects of asthma in children. Both vitamin E and C found in kiwis work wonderfully in case of children suffering from asthma, these vitamins elevate lungs functioning and improve ailments related to respiratory systems.

Kiwi - Improves Lungs Functioning
Kiwi – Improves Lungs Functioning

Improves Immunity

Vitamin C plays a vital role in supporting and maintaining immunity. Kiwis are rich in this vitamin, which helps in preventing many diseases.

One cup of kiwi helps in meeting 273% of required daily intake of vitamin C. As per one of the researches, it was concluded that kiwis might help in keeping common flu and its symptoms away while boosting immunity. This majorly stands true for those over 65 years of age and children.

Kiwi - Improves Immunity
Kiwi – Improves Immunity

Aids Digestive Problems

Kiwis are dense in fibre which helps in dealing with digestives issues such as constipation and bloating. Kiwis also contain an optimum amount of potassium, which again helps in fighting digestive issues.

Besides, the presence of enzymes called actinidin in kiwis promotes digestive health and makes digestion of proteins easier.

Kiwi - Aids Digestive Problems
Kiwi – Aids Digestive Problems

Maintains Blood Pressure

High blood pressure can lead to many grave issues such as heart problems and strokes. But, kiwi might help you in dealing with it! Kiwis help in promoting immunity due to the presence of vitamin C.

Additionally, kiwis also help in managing blood pressure levels in the body. As per one of the studies, it was observed that the presence of bioactive substances in kiwifruit helps in reducing the high blood pressure levels and in the long run, maybe effective for issues like heart attacks and strokes.

Kiwi - Maintains Blood Pressure
Kiwi – Maintains Blood Pressure

Healthy for Liver

Kiwi comprises a compound that may help in treating NAFLD or non-alcoholic fatty liver disease. It is a condition in which excessive fat gets accumulated in the liver and drinking alcohol is not the reason to cause this problem.

According to one of the studies conducted on mice, this compound, pyrroloquinoline quinone, or PQQ cured NAFLD in mice whose mother was kept on a high-fat diet.

Kiwi - Healthy for Liver
Kiwi – Healthy for Liver

Prevents Blood Clotting

Kiwis can help in lowering the chances of blood clotting apart from maintaining blood pressure levels. As per one of the studies, it was observed that the consumption of 2-3 kiwis a day can greatly prevent blood clotting while also lowers the levels of fat in the blood.

Many studies and researches claim that the effects of kiwi are the same as that of aspirin medicine which helps in improving heart health and keep chronic heart problems at bay.

Kiwi - Prevents Blood Clotting
Kiwi – Prevents Blood Clotting

Good for Sleep

Many factors like stress and hectic lifestyle can disturb your sleep, but regular consumption of kiwi might help you to overcome such sleep-related problems. Eating kiwi before going to bed can improve the quality of sleep.

According to one of the studies, a group of 24 men who took two kiwis before going to bed for about four weeks experienced better sleep and their sleep quality was also improved by almost 42%.

Besides, an increase of 13% and 5% was seen in their sleep time and ability to sleep.

Kiwi - Good for Sleep
Kiwi – Good for Sleep

Promotes Skin Health

Healthy and firm skin is a sign of a nutrient-rich and healthy diet. Kiwi fruits consist of high amounts of vitamin C which helps in enhancing skin health and texture.

Vitamin C helps in the production of collagen which provides firmness and texture to the skin. Additionally, the essential antioxidants in kiwi also work to promote skin health and prevent a variety of skin problems and premature aging.

However, more research is required in this context and the topical application of kiwi on skin.

Kiwi - Promotes Skin Health
Kiwi – Promotes Skin Health

May Treat Cancer

Cancer has become one of the common diseases across the world which may even lead to loss of life. However, kiwis might be able to treat cancer. As per one of the studies, it was found that the extracts of kiwi fruit can kill cancer cells in the case of oral cancer.

The fruit also protects from free radicals which can cause oxidative damage and increase the risk of diseases like cancer. Additionally, the high fibre content in kiwi fruit combat cancer, especially in the case of cancers related to the digestive system.

As per some of the research-based evidence, regular consumption of kiwi fruit can help in reducing the oxidative DNA damage and prevent colon cancer.

Kiwi - May Treat Cancer
Kiwi – May Treat Cancer

Improves Heart Health

Certain nutrients are required for effective heart functioning. Potassium is one such nutrient that helps in maintaining heart health. Kiwis are fused with potassium which functions towards improving heart health.

According to some of the studies, those who consumed 4096mg of potassium a day saw a 49% decrease in heart issues and deaths due to it. Consumption of two kiwis a day may help in reducing the plasma lipid levels and platelet hyperactivity, which can lead to heart problems.

Kiwi - Improves Heart Health
Kiwi – Improves Heart Health

Kiwi fruit is not just tasty and good to look at but also enriched with several health benefits. The compounds and extracts of this wondrous fruit help in preventing many issues such as forms of cancer, cardiovascular problems, digestive issues, and high blood pressure.

Besides, regular consumption of kiwis can aid weight loss, improve immunity, and promote sleep. Kiwifruit can be relished as a whole or by clubbing with other fruits to make a gorgeous fruit salad, shakes, and smoothies, etc.

So, do not miss to include this fruit in your daily diet and extract maximum health benefits, also the best part is, it’s available to be enjoyed throughout the year!

  • Was this article helpful?
  • YesNo
Leave a Reply

Your email address will not be published. Required fields are marked *

You May Also Like