Health Benefits Of Kiwi Fruit: 10 Reasons Why You Should Try It Now

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Health Benefits Of Kiwi Fruit

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 a fruit berry about 5–8 cm in length, with an edible brown outer layer. However, people prefer removing the outer layer. Though most commonly found in the United States, Italy, Chile, France, Greece, and Japan,1 this exotic fruit is available across the world as it comes with a number of health benefits. Before we delve into the health benefits, let’s take a look at the nutritional value of the fruit.

Nutritional Facts About Kiwi Fruit

What makes the fruit so special? How does it offer so many benefits? Here is an answer to all these questions. Kiwifruit is rich in vitamin C and also is a good source of other nutrients such as folate, potassium, magnesium, and dietary fiber. Apart from being the highlight of colorful fruit salad, it also contains numerous phytonutrients and vitamins like Vitamin A, Vitamin E, and Vitamin K that can promote  health.2 It contains low amount of Sodium, fatty acids, amino acids, iron, 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.

  • Manage Diabetes

Kiwi fruit has a low glycemic index (GI) which helps reduce blood glucose more than a food with a high GI.

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 low glycemic index (GI) which is pretty advantageous for diabetic patients. A food with a high GI raises blood glucose more than a food with a medium or low GI. 3

  • Fight obesity

Kiwi fruit is a source of low carbohydrates content and zero fat

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

Phytochemicals in Kiwi prevent eye damage, especially macular degeneration (MD)

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

Prophylactic and therapeutic benefits of Kiwi prevent cardiovascular diseases

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! It has the potential to increase the effectiveness of thrombosis prophylaxis. Kiwifruit could be of potentially prophylactic and therapeutic benefit in preventing and halting pathological processes that lead to cardiovascular diseases. 4

  • Prevents DNA Damage

Kiwi Fruit helps prevent DNA oxidative damage

Experts believe that DNA oxidative damage is linked to certain disease and cancers. Kiwi is rich in antioxidants which helps prevent the cell DNA from oxidative damage.5 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

Bioactive substances in Kiwi may lower blood pressure (BP)

Lutein rich content of Kiwi acts as a potent antioxidant. These bioactive substances may lower blood pressure (BP) and improve endothelial function.6 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. It provides more iron, and aids digestion and laxation.7

  • Strengthens Immunity

Kiwi Fruits reduce the incidence and severity of cold or flu-like illness

Presence of Vitamin C and E along with other antioxidants help fight foreign organisms and boosts immunity. It reduces the incidence and severity of cold or flu-like illness in at-risk groups such as older adults and children.8

  • Reduces Respiratory Problems

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

Delicious Kiwi Fruit 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


  • 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

Benefits of Kiwi FruitRecipe

  • 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.


Kiwi-Apple smoothie with cucumber

Benefits of Kiwi Fruit


  • 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.

References   [ + ]

1, 2. Singletary, Keith PhD. Kiwifruit: Overview of Potential Health Benefits. Nutrition Today. Volume 47. 2012
3. Glycemic Index and Diabetes
4. Effects of kiwifruit consumption on platelet aggregation and plasma lipids in healthy human volunteers
5. Collins BH, Horská A, Hotten PM, Riddoch C, Collins AR. Kiwifruit protects against oxidative DNA damage in human cells and in vitro. 148-53. 2001.
6. Svendsen M. The effect of kiwifruit consumption on blood pressure in subjects with moderately elevated blood pressure: a randomized, controlled study. US National Library of Medicine National Institutes of Health Search database.
7, 8. Welma Stonehouse. Kiwifruit: our daily prescription for health. November 2012