Nutritional Powerhouse Kiwifruit , Health Benefits

The Kiwifruit is also called as a Superfruit as it gives more health-promoting vitamins, minerals per gram and per calorie than 27 of the most popular fruits. It is therefore ranked at the top of the nutrition density model and is aptly called a ‘Nutritional Powerhouse’

Kiwifruit is an excellent source of vitamin C and vitamin K as well as a very good source of copper and dietary fiber. It is also a good source of vitamin E, potassium, folate, and manganese. A serving of kiwifruit (2 kiwis) has twice the vitamin C of an orange, as much potassium as a banana and the fiber of a bowl of whole grain cereal–all for less than 100 calories!

When was the last time you enjoyed a kiwi? If it’s been awhile, here are ten surprising facts about kiwifruit that may make you reconsider your produce picks.

health benefits of kiwi fruit
health benefits of kiwi fruit
  1. Improves Cardiovascular Health:

Kiwis are loaded with vitamin C, polyphenols, and are a good source of potassium – all of which work together to reduce the risk of blood clots, protect the blood vessels and heart, and protect the body from free radicals that cause oxidative stress, which could lead to heart disease. Further, kiwis reduce blood clotting without negative consequence unlike aspirin, which is routinely recommended by doctors to reduce clotting.


2.    Protects Against DNA Damage:

As mentioned, kiwi fruit is quite rich in vitamin C. Acting as an important water-soluble antioxidant, vitamin C is essential for preventing free radical damage. What’s more, kiwi contains a number of flavonoids and carotenoids responsible for protecting DNA from oxidative stress. The vitamin C content and phytonutrients help to prevent a number of issues related to DNA damage and oxidative stress, including: osteoarthritis, rheumatoid arthritis, asthma, and cancer growth.


3.    Protects Eyes:  

Kiwi is the fruit for the eye and it contributes beneficially towards the eye health. As already stated, kiwi is a source of phytochemicals lutein and zeaxanthin which are critical components residing in the human eye. These healthful components along with vitamin A protect the eyes from cataracts, age-related macular degeneration and other vision-destroying disorders.


4.     Pregnancy: 

Kiwi is a perfect fruit for a pregnant woman because of the abundance of natural folate present in it.  Folate helps to prevent the occurrence of neural tube defects in the unborn babies and is essential for their brain and cognitive growth. Other vital nutrients such as vitamin C, E and K along with flavonoids present in kiwi also contribute beneficially in the overall health and development of the unborn baby and mother.


5.    Immunity Booster:

 The kiwi fruit may be small, but it packs a powerful immune-boosting punch. Packed with vitamin C, D, B6, B12, K, zinc, folate, fiber, and other nutrients, the Golden kiwi fruit is perfect for boosting the immune system and preventing a cold or sickness.


6.     Skin care: 

Kiwifruit helps to maintain healthy and smooth skin attributing to its significant contribution in the process of collagen synthesis. Kiwi contains abundant amount of vitamin C which helps to keep the skin firm and helps healing of cuts and burns. Vitamin E present in kiwi assists in reducing the fine lines and appearance of wrinkles. Vitamin E also helps in reducing the harmful effects of ultra-violet radiation on the skin. Antioxidants present in kiwi work as a perfect anti-aging agent, prevent the skin from early degeneration and keep it rejuvenated.  


7.    Fights Respiratory Problems:

One of the most well-known health benefits of kiwi fruit revolves around its ability to lessen respiratory issues like asthma and wheezing. If you have asthma or another respiratory problem that leads to constant coughing and wheezing, you may want to eat more kiwi fruit. It contains vitamin C, which has been shown to reduce the symptoms of these conditions, helping you to breathe more freely.


8.     Diabetes: 

Kiwi has low glycemic index which makes it suitable for the individuals with diabetes. A studyconducted on kiwi extracts demonstrated that consumption of kiwi helps in the regulation of adipogenesis which is critical for the prevention of diabetes. Dysfunction of adipose tissues in the body is strongly implicated in the development of insulin resistance and diabetes.


9.    Constipation:

Kiwi may prove valuable for maintaining a healthy digestive system. It is a delicious source of fiber which promotes digestion and intestinal health. Kiwi helps in providing relief from constipation by stimulating the bowel system. The natural laxative properties of kiwi fruit owing to its fiber content add bulk to the stool and make them soft.


10. Insomnia:

Kiwi is a source of serotonin which helps to promote better sleep. An study conducted in this regard has shown that consumption of kiwi helps in improving the sleep efficiency and total sleep time. Kiwi contains good amounts of flavonoids such as naringenin, quercitin, rutin, catechin, epicatechin which modulates the sleep inducing receptors and is considered an effectual plant-based sedative agent.



By reading the above benefits we now know that yes Kiwi is not just delicious, nutrient-packed and one of the popular fruit but also encourages good health.

Before we end, as usual, a word of caution: No doubt Kiwi is a nutritious fruit, but it can cause allergic reactions to some individuals. These allergic reactions may vary from mild, localized oral allergy to fatal conditions such as anaphylaxis which may lead to death depending upon the sensitivity. So, add it to your diet to get its benefits, but the only thing you need to keep in mind is that keep a limit on its intake. Rest, you keep reverting about your reviews and your personal experiences or your problems, I’ll surely try and help you out.


Eat Healthy… Stay Healthy…!!


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Ankit Jain

Ankit Jain

Ankit is the co-founder, editor, and researcher behind MedicTips. Studying the work of top natural health activists, and writing special reports for MedicTips. Ankit has written hundreds of articles and pages on how to obtain optimum wellness through natural health. Currently Working in MNC, with the prior goal to promote healthy living, Ankit is giving his best to help society stay healthy and fit.
Ankit Jain

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