10 Amazing Health Benefits of Kiwi Fruit You Did Not Know


5 Min Read

Kiwis contain numerous phytonutrients and vitamins that can promote your health. The kiwi fruit is rich in vitamin C, vitamin E, potassium, dietary fiber and magnesium. It contains low amount of sodium, cholesterol and saturated fat. Some of the benefits that this delicious fruit can provide are it helps managing diabetes, prevents eye problems, protects DNA damage, prevents heart disease and also helps deal with obesity.

Kiwi fruit, commonly called the Chinese gooseberry, is both delicious and healthy. It is an edible fruit berry about 5-8 centimeters in length. It has a brown outer layer which is edible. However, people prefer removing the outer layer. It is most commonly found in China, USA, Spain, and Greece.

Currently, this exotic fruit is imported and exported to almost all the countries as they come with number of health benefits. Health benefits of eating Kiwi fruits are abundant, and they have proven to be immensely effective.

Nutritional Facts About Kiwi Fruit

What makes Kiwi Fruit so special? How does it offer so many benefits? Here is an answer to all these questions. This fruit has abundant quantity of Vitamin C. Apart from being the highlight of colorful fruit salad, it also contains numerous phytonutrients and vitamins that can promote  health. Kiwi fruit is rich in Vitamin C, Vitamin A, Vitamin E, and Vitamin K. Apart from the essential Vitamin supplements it also contains Potassium, dietary fiber,and Magnesium. It contains low amount of Sodium, fatty acids, amino acids, iron, folates, cholesterol, serotonin, Zinc, Manganese, Calcium, and saturated fat.

What Are The Health Benefits Of  Kiwi Fruit?

This fruit is host to plenty of health benefits. So, here is a list of some top benefits this powerhouse of nutrition offers.

  • Kiwi Fruit For Diabetes

Most people when diagnosed with diabetes suffer from its complications including neuropathy. This is because the blood circulation and velocity conduction of the nerves are affected by high level of sugar in the blood. Being a source of Inositol, Kiwi Fruit benefits one by reducing the risk of nerve damage in diabetes patients. Also, this fruit has a glycemic index of 52 which is pretty advantageous for diabetic patients.

  • Fight obesity With Kiwi Fruit

Now, this one comes as a motivation to enjoy the kiwi fruit. Kiwi benefits us mainly as a source of low carbohydrates content and zero fat. It is also rich in fiber, and slows down the absorption of sugar in the blood which also decreases the chances of sugar spike. It also increases bowel movement and reduces the tendency to bloat after eating.

  • Prevents Eye problems

This wonder fruit can also help in preventing eye problems. Kiwis contain lutein, a type of phytochemical that prevents the eye from damage, especially macular degeneration (MD). Macular degeneration is the leading cause of vision loss in older adults. Experts believe that consuming three servings of kiwi a day can reduce the risk of MD by 36 percent.

  • Strengthens Bones

Among the benefits of Kiwi fruit, one of the main features is that it contains potassium which blocks the loss of calcium from the bones. Hence, it is effective in preventing osteoporosis. Kiwi fruit has nutrients are important for the development of healthy bone.

  • Heart Disease

Consuming about 2-3 kiwis a day has shown to reduce the potential of blood clotting by 18 percent and reduce triglycerides. We usually go in for an aspirin to reduce blood clotting, though it can bring its side effects including inflammation and intestinal bleeding. Kiwis do exactly the same thing with absolutely no side effects!

  • Prevents DNA Damage

Kiwi is rich in antioxidants which helps prevent the cell DNA from oxidative damage. Some experts conclude this can help prevent cancer. Kiwis can also be great for the skin, can help manage blood pressure, is even great for weight loss, improves digestive health and can help you clean out toxins.

  •  Controls Hypertension

Lutein rich content of Kiwi acts as a potent antioxidant. Studies show that this helps lowering the blood pressure.  Also, the potassium  present in the fruit helps negate the effects of sodium in the body. 

  • Cures Constipation

When individuals have less than 3 bowel movements in a week, they are advised to add kiwi to the daily diet. Due to high fiber percentage, it ensures regular bowel movements and prevents constipation. 

  • Strengthens Immunity

Presence of Vitamin C and E along with other antioxidants help fight foreign organisms and boosts immunity.

  • Reduces Respiratory Problems

Nutrients in Kiwi fruit are known to lessen respiratory disorders like  asthma, chronic cough, and wheezing.

Delicious Kiwi Smoothie Recipes

Kiwi Fruit Juice helps in maintaining a normal glucose level in the body and have excess amounts of Vitamin E and Vitamin C. Try the below recipes for quick refreshment from your daily tiring routine.

Kiwi-Banana Smoothie with Broccoli    Benefits of Kiwi Fruit


  • 1 medium sliced banana
  • 1 cup finely chopped broccoli
  • 2 kiwifruit
  • 2 small cucumbers
  • 8 ounces filtered water


This smoothie is rich in vitamins, copper, phosphorus, potassium, magnesium, manganese.

Kiwi-Mango-Mint Smoothie


  • 3 peeled and sliced Kiwi
  • 5 to 6 mint leaves
  • 1 finely chopped mango
  • 1 small stalk of celery
  • 8 ounces of filtered water


This smoothie gives 288 calories of energy and contains calcium, carbohydrates, iron and proteins.

Benefits of Kiwi Fruit

Kiwi-Apple smoothie with cucumber


  • 3 peeled kiwifruits
  • 1 finely chopped apple
  • 1 medium size cucumber
  • ounces of  almond milk


This smoothie is loaded with fiber, proteins, and iron.

Kiwi fruit are very delicious and are eaten as it is. You can add kiwi to green salads. You can serve kiwi fruit with strawberries or any fruits that complement Kiwi’s flavor. Try different combinations and recipes with Kiwi for extra health benefits as it contains no cholesterol.

CureJoy Editorial

The CureJoy Editorial team digs up credible information from multiple sources, both academic and experiential, to stitch a holistic health perspective on topics that pique our readers' interest.

CureJoy Editorial

The CureJoy Editorial team digs up credible information from multiple sources, both academic and experiential, to stitch a holistic health perspective on topics that pique our readers' interest.

Post a Comment
Colleen Drohn
Colleen Drohn 5pts

knew these little fuzballs were good for something.they tast great

Jessica Tewksbury
Jessica Tewksbury 5pts

My nickname is kiwi lolDude.... My x would be healthier if he wasn't my x.

Amy Jenkins
Amy Jenkins 5pts

I love this fruit I eat them almost every day.