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5 Health Benefits of Kiwifruit

5 Health Benefits of Kiwifruit

In this blog, we will delve into the many advantages of one such fruit that often gets overlooked—the kiwifruit. Packed with essential nutrients and a vibrant green color, kiwifruit is not only a delicious addition to your diet but also a powerhouse of health benefits. From boosting your immune system to supporting digestion and heart health, kiwifruit has a lot to offer. Join us as we uncover five incredible health benefits that make kiwifruit a must-have in your daily routine. Get ready to discover the extraordinary benefits that lie within this small, fuzzy fruit!

What is kiwi?

Kiwifruit, commonly referred to as kiwi, is a small fruit that originated in China but is now grown in several parts of the world. It belongs to the genus Actinidia and is scientifically known as Actinidia deliciosa. Kiwifruit has a brown, fuzzy exterior with a vibrant green or golden flesh inside, speckled with tiny black seeds. It has a unique tangy-sweet flavor and a refreshing taste. Kiwifruit is renowned for its nutritional profile, being rich in essential vitamins, minerals, anti-oxidants, and dietary fiber.

Kiwi Nutrition Facts

The following are the approximate nutritional values for a serving size of 100 grams of raw kiwifruit:

  • Calories: 61
  • Protein: 1.1 grams
  • Fat: 0.5 grams
  • Carbohydrates: 14.7 grams
  • Dietary fiber: 3 grams
  • Sugars: 9 grams

Kiwifruit is also an excellent source of various vitamins and minerals, including:

  • Vitamin C: 92.7 milligrams (155% of the daily recommended intake)
  • Vitamin K: 41.0 micrograms (51% of the daily recommended intake)
  • Vitamin E: 1.5 milligrams
  • Potassium: 312 milligrams
  • Folate: 25 micrograms
  • Copper: 0.1 milligrams
  • Magnesium: 17 milligrams

Kiwi Benefits

Immune system boost: 

High in vitamin C, kiwifruit strengthens the immune system and fights off infections.

Digestive health support: 

Kiwifruit's enzyme, actinidin, aids in protein digestion, while its fiber content promotes healthy digestion and prevents constipation.

Anti-oxidant powerhouse: 

Packed with anti-oxidants, kiwifruit protects against oxidative stress and reduces the risk of chronic diseases.

Heart health promotion: 

Kiwifruit's potassium content helps regulate blood pressure and supports a healthy heart.

Skin health and anti-aging: 

Kiwifruit's nutrients contribute to healthy skin, protect against damage, and promote a youthful complexion.

Incorporating kiwifruit into your diet can provide you with these amazing health benefits and more.

How to Eat Kiwi?

Fresh and Raw: 

One of the simplest ways to eat kiwi is by peeling off the skin with a knife or peeler and consuming it raw. You can cut it into slices, quarters, or scoop out the flesh with a spoon.

Fruit Salad: 

Kiwi makes a fantastic addition to fruit salads, adding a tangy flavor and vibrant color. Simply peel and dice the kiwifruit and mix it with your favorite fruits for a refreshing and nutritious salad.


Kiwifruit can be blended into delicious smoothies. Combine peeled kiwi with other fruits, such as bananas, strawberries, or mangoes, along with your choice of liquid, like water or yogurt, and blend until smooth.

Salsa or Salsa Verde: 

Kiwi can be used to make a unique and flavorful salsa or salsa verde. Combine diced kiwi with chopped onions, tomatoes, cilantro, lime juice, and a touch of spice to create a zesty topping for tacos, grilled meats, or chips.

Kiwi Parfait: 

Layer diced kiwi with yogurt, granola, and honey to create a delightful and nutritious parfait. It makes for a satisfying breakfast or a healthy dessert option.

What does Kiwi do for your Body?

Boosts immune system: 

High in vitamin C, strengthens immunity, fights off infections.

Supports digestive health: 

Rich in fiber and contains the enzyme actinidin, aiding digestion and preventing constipation.

Provides Anti-oxidant protection: 

Abundance of anti-oxidants combats oxidative stress and reduces the risk of chronic diseases.

Supports heart health: 

Potassium content helps regulate blood pressure and promotes a healthy heart.

Enhances skin health: 

Anti-oxidants promote healthy skin, protect against damage, and contribute to a youthful complexion.

Improves eye health: 

Contains lutein and zeaxanthin, beneficial for maintaining vision health.

Supports weight management: 

Low in calories, high in fiber, aids in satiety, digestion, and metabolism.

Disadvantages of Kiwi Fruit


Some individuals may be allergic to kiwifruit, causing itching, swelling, or difficulty breathing.

Oxalate content: 

Kiwifruit contains oxalates, which can contribute to the formation of kidney stones in susceptible individuals.


High acidity in kiwifruit may cause tooth sensitivity or worsen symptoms of acid reflux or heartburn.

Pesticide residue: 

Non-organic kiwifruit may contain pesticide residue, so it's important to wash and peel them or choose organic options.

Interactions with medications: 

Certain compounds in kiwifruit can interact with medications, so it's advisable to consult a healthcare provider if taking specific drugs.

Take Away

kiwifruit is a small but mighty fruit that offers numerous health benefits. From boosting the immune system and supporting digestion to providing anti-oxidant protection and promoting heart health, kiwifruit proves to be a valuable addition to any diet. Its rich nutritional profile, including high vitamin C content and fiber, contributes to overall well-being. Incorporating kiwifruit into your daily routine can help you harness its remarkable advantages and savor its delicious flavor.


Q: Is kiwi the healthiest fruit in the world?

A: While kiwi is certainly a nutritious fruit, it's difficult to label any single fruit as the "healthiest" in the world. Kiwi does offer a wide range of health benefits, but other fruits like berries, citrus fruits, and apples also have impressive nutritional profiles.

Q: Does kiwi detox your body?

A: There is no scientific evidence to support the claim that kiwi specifically detoxifies the body. However, kiwi is rich in anti-oxidants and fiber, which can support overall health and aid in the body's natural detoxification processes.

Q: When should you not eat kiwi?

A: Some individuals should exercise caution or avoid kiwi in certain situations. If you have a known allergy to kiwi or other fruits, it's best to avoid kiwi altogether.


4 Health Benefits of Kiwi, By Jillian Kubala, on January 31, 2022

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