Benefits of Kiwi Fruit


The kiwi fruit, native to northern China, first arrived in New Zealand at the turn of the 20th century; it was then known as the Chinese Gooseberry.
When the time came to export the fruit, to avoid the high duties charged on berries, the name was changed to the kiwifruit.

It was nicknamed kiwifruit because of the shared characteristics with New Zealand’s national symbol, the kiwi bird, which is also small, brown, and fuzzy. Kiwis are a nutrient-dense food, meaning that they are high in nutrients and low in calories.

The possible health benefits of consuming kiwis include maintaining healthy skin tone and texture, reducing blood pressure, and preventing heart disease and stroke.

Nutritional value of Kiwi Fruit

Per medium fruit, the kiwifruit contains:

calories – 42
protein – 0.8 grams
total fat – 0.4 grams
fiber – 2.1 grams
vitamin C – 64 milligrams
vitamin A – 3 micrograms
iron – 0.2 milligrams
potassium – 252 milligrams
folate – 17 micrograms
The fuzzy little kiwi also packs in the vital nutrients vitamin E, copper, vitamin K, choline, magnesium, and phosphorus. The kiwifruit is higher in vitamin C per ounce than most other fruits.

Kiwi Fruit

Health benefits of kiwifruit:

Consuming fruits and vegetables of all kinds is associated with a reduced risk:

  • Heart disease
  • glowing skin
  • Cancer
  • for better sleep
  • cure asthma
  • control blood pressure
  • source of vitamin C
  • Studies have shown that increased consumption of plant foods like kiwifruit decreases the risk of obesity and overall mortality.

1.Glowing Skin

  • Kiwifruit is a rich source of vitamin C, so it acts as skin healer. If skin gets cut or scratches kiwi helps to heal the wound faster.
  • Kiwifruit prevents skin from sun damage. Kiwi is high rich source of Vitamin C and amino acids which saves skin from any kind of sun damage.
  • Kiwifruit is great facial cleanser. It protects the skin from harmful radicals and helps in maintaining the natural pH balance.
  • Scrub the kiwi peel on your face it will make the skin perfect and smooth by exfoliating the dead skin
  • Kiwifruit is rich in many nutrients like Vitamin C, Vitamin E and antioxidants which boosts and rejuvenate skin.
  • Eating kiwifruit daily can improve your skin texture and glow.
  • It slows down the ageing process.

2.For Better Sleep

  • The secret to a good night’s sleep could lie in kiwi fruit.
  • Eating two of the fruits one hour before bedtime helps people nod off quickly and sleep more soundly, scientists say.
  • It is not understood why, but it could be linked to high antioxidant and serotonin levels in the fruit.

3.For Heart Health

  • The fiber and potassium in kiwis supports heart health.
  • An increase in potassium intake along with a decrease in sodium can help reduce their risk of cardiovascular disease.
  • In one study, published in the journal Archives of Internal Medicine, those who consumed 4,069 milligrams of potassium per day had a 49 percent lower risk of death from ischemic heart disease compared with those who consumed less potassium.

4.Source of Vitamin C

  • Vitamin C is an essential component of the diet for humans, and an adequate intake is important not only for the prevention of scurvy but also to limit the risk of developing chronic diseases such as heart disease and cancer.
  • To achieve a regular and adequate intake, daily consumption of fresh fruit and vegetables is recommended. Kiwifruit are one of the premier dietary sources of vitamin C, with all commercially important varieties having high content, and with one serving delivering the bulk of the recommended dietary intake.
  • Recent studies have shown that the addition of kiwifruit to a marginal vitamin C diet markedly improves plasma vitamin C levels and can increase them to both healthy and optimal levels.

5. Cure Asthma

  • It’s thought that the high amount of vitamin C and antioxidants that kiwis contain can actually help treat people with asthma.
  • One study from 2000 found that there was a beneficial effect on the lung function among those who consumed fresh fruit regularly, including kiwis. Fresh fruit like kiwi may reduce wheezing in susceptible children.

6.Control Blood Pressure

  • kiwifruit help us to manage our blood pressure.
  • A 2014 study found evidenceTrusted Source that the bioactive substances in kiwi can lower blood pressure .
  • Long term, this may also mean a lowered risk for conditions that can be caused by high blood pressure, like strokes or heart attacks.


  • Kiwifruit consumption has been found to enhance markers of immune response in laboratory mice.
  • Regular kiwifruit consumption has also been shown in several studies to significantly increase the ability of the body to repair DNA breakage by free radicals.
  • Fisetin, a component of kiwifruit, has been found to induce apoptosis of human colon cancer cells.
  • Various extracts of kiwifruit have been found to have selective cytotoxic activity against human oral cancer cells.

Risks of Kiwi

  • Eating kiwi fruit is regarded as safe for most people. The main exception is for those who are allergic. Signs of a kiwi allergy include itchy throat, swollen tongue, trouble swallowing, vomiting, and hives. Your risk for allergy to kiwi increases if you’re also allergic to hazelnuts, avocados, latex, wheat, figs, or poppy seeds.
  • In rare cases, kiwis could slow blood clotting, increasing bleeding. This could increase the severity of bleeding disorders.
  • If you have a bleeding disorder or are about to have surgery, avoid eating kiwis.