Health Benefits of Kiwi Fruit.

April 9, 2023

By Shraddha Parakh

The kiwi comes from a species of woody vine in the genus Actinidia. It has camel-colored, fibrous skin that is covered in fine fuzz. The kiwi’s fuzzy exterior belies its tart and edible skin. The kiwi’s flesh is bright green, has an unusual but pleasant texture, and is lined with rows of recognizable little black seeds that are also edible. Kiwis are a well-liked addition to a nutritious breakfast or lunch because of their sweet, tart, and bold flavor.

Kiwis have a lot of health benefits and are high in dietary fiber and vitamin C. This sour fruit can boost immunity, and digestive and heart health.  it is loaded with vitamins and antioxidants. 

It has been discovered that the kiwi fruit enzyme, even in the absence of any other digestive enzymes, is capable of breaking down a variety of food proteins, especially yogurt, cheese, tuna, and raw eggs. This finding raises the possibility that eating a kiwi fruit along with a protein-rich meal might be an appropriate remedy for those with impaired digestion.

Other Health Benefits:


Kiwi contains approximately 230% of the daily recommended intake of Vitamin C, and each bite delivers a burst of immune-boosting nutrients. Kiwi even has anti-cancer properties, particularly in relation to colorectal cancer, according to a review article in Nutrition and Cancer.

Kiwis are also a good source of antioxidants, which work to fight off free radicals in the body, lessen oxidative stress, and potentially shield the body from disease and inflammation.

Heart Health:

Kiwi also has a lot of dietary fibre in them. Fiber lowers LDL, or bad cholesterol, which lowers risk factors for heart disease. A high level of cholesterol can cause atherosclerosis or the hardening of the heart’s arteries.

Digestive Health:

The kiwifruit has a lot of dietary fibre in both its thick skin and flesh. Constipation and a number of other gastrointestinal problems and discomforts can be lessened with fibre. Prebiotics are a particular kind of fibre that feed the beneficial bacteria in our gut microbiome and promote their growth. Kiwi also contains an actinic enzyme that is efficient at breaking down proteins in the gastrointestinal tract.

After consuming a substantial dairy-heavy meal a single kiwi fruit may help people with poor digestion. Faster stomach emptying in actinidin’s presence may help reduce feelings of overfullness and gastric discomfort occasionally reported by those consuming a high-protein diet, according to research.

Treatment of Asthma:

Kiwis contain a lot of Vitamin C, which has been linked to a decrease in wheezing symptoms in some asthma sufferers. This is particularly true of kids, who appear to gain the most from eating kiwis.

Prevents Blood Clotting:

The flesh is high in vitamins, which boost immunity and lower the risk of disease. Kiwi, which is high in vitamin K, can help to keep blood clotting healthy throughout the body. Additionally, vitamin K supports the growth and maintenance of strong bones. According to research, eating two to three kiwi fruits per day can help thin the blood and improve heart health.

Regulates Blood Pressure:

According to a study, those who consumed three kiwis per day for eight weeks saw a decrease in both their diastolic and systolic blood pressure. Lutein, an antioxidant found in kiwis, may be the reason for their capacity to control blood pressure. Kiwis contain vitamin C, which can also help lower blood pressure.


Kiwi is rich in

  • Antioxidants
  • Vitamin C
  • Iron
  • Carotenoids
  • Dietary Fiber

A 140-gram serving of kiwi contains:

Fat 1g

Kiwi fruit has a sugar that occurs naturally. You should eat kiwis in moderation as a result. To keep your diet balanced, you must keep your kiwi intake to 140 grams or less each day.


The kiwi fruit is rich in fiber, enzymes, antioxidants, vitamins, and minerals. Kiwi can effectively support weight loss because it is low in calories, high in fiber, and contains protein digestive enzymes, and vitamin C.

Reference: Health Benefits of Kiwi Fruit. Health Benefits of Kiwi Fruit.
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