Health Benefits of Kiwi Fruit

From its name, a kiwi fruit (also known as Kiwifruit, Kiwi, or Chinese gooseberry) may seem to originate in New Zealand. However, it actually originated in northern China and traveled to New Zealand in the early 20th century and then got its name initially as Chinese gooseberry. However, since heavy duties were charged on berries at the time of export, its name was changed to kiwifruit.

Kiwifruit is sweet as well as tart to taste and has an innate coolness. It has juicy pulp, which is attractively green in color, and is studded with soft black edible seeds. The outer covering (skin) of the fruit is silky brown and hairy and is edible. But one can get the health benefits of the kiwifruit by just eating the pulp.

Updated: October 3, 2023.

While the fruit shares its appearance with the national bird of New Zealand, Kiwi, which is also brown, fuzzy, and with a small round body just like the fruit, it’s extremely nutrient-rich and low in calories. Naturally, it’s certainly beneficial from the health point of view.

Kiwi Fruit Health Benefits

Excellent Source of Folate

No wonder the Chinese valued kiwifruit a lot for its medicinal properties. This fruit is a rich source of folate, which is beneficial for pregnant women since it helps in the development of the fetus and makes it healthy. It’s also believed to be good for the growth of children.

Loaded with Vitamins and Minerals

Kiwifruit is rich in vitamins and minerals like vitamins A, B1, B2, B3, B6, E, iron, calcium, magnesium, and potassium. All these together help in the proper functioning of the body, blood circulation, iron absorption for healthy teeth and bones, fighting stress and good vision, etc.

Potassium levels in kiwifruit are very high, i.e., 312 mg per 100 grams, and help in maintaining blood pressure, whereas magnesium in kiwifruit helps in the proper functioning of muscles and nerves.

Excellent Source of Vitamin C

Kiwifruit contains 154% of vitamin C per 100 grams, which is significantly high, i.e., twice that of oranges and lemons. Vitamin C is a known antioxidant that nullifies free radicals that can cause inflammation and cancer. Vitamin C also improves immunity against disease-causing pathogens.

Excellent Source of Dietary Fiber

Kiwifruit is rich in dietary fiber, which is helpful in preventing several diseases. As per a University of Leeds study, increasing the intake of fiber-laden foods (like kiwi fruit) can reduce the risk of both coronary heart disease (CHD) and cardiovascular disease (CVD).

Researchers at the University of Massachusetts Medical School have endorsed that fiber-laden foods keep a person feeling full for longer and control metabolic markers like cholesterol, blood sugar, and blood pressure.

It also promotes weight loss and is usually recommended for diabetics.

Lowers Blood Pressure

Since kiwifruit contains a high amount of potassium, it helps lower high blood pressure. Just as high sodium intake is a risk factor for high blood pressure, low potassium intake is also a risk factor.

A 2014 study found that the bioactive compounds in three kiwifruits per day can reduce blood pressure more than an apple a day. In the long run, this may also refer to a reduced risk of conditions that can result from high blood pressure, such as heart attack and stroke.

Makes Heart Healthy

Kiwifruits also contain omega-3 fatty acids, polyphenols, and carotenoids and therefore it’s excellent for heart health. Plus, kiwifruits are rich in potassium and fiber, which are also good for heart health.

Increased potassium intake, together with reduced consumption of sodium, can help decrease the risk of cardiovascular disease.

Lowers Blood Clotting

Kiwifruits can even lower blood clotting. A study conducted by the University of Oslo revealed that consuming 2 to 3 kiwifruits a day remarkably lowered the risk of blood clotting.

Kiwifruits were also found to lower the levels of fat in the blood. Researchers are of the opinion that these effects were similar to those of a daily dose of aspirin to enhance heart health, which can cause side effects like bleeding in the intestines and inflammation.

Study volunteers eating 2 to 3 kiwifruits daily reduced their platelet aggregation response (potential risk for blood clot formation) by 18% compared to those who ate no kiwi. Also, kiwifruit eaters experienced a drop in triglyceride levels by 15% as compared to non-kiwi-eaters.

Helps in Digestion

There is an enzyme in kiwifruit known as actinidain, which has protein-dissolving properties, just like that of papain in papaya. Because of this property, the fruit is often used as a meat tenderizer. Naturally, it is helpful in digesting meat and also helps in irritable bowel syndrome.

Prevents Constipation

There are many studies that have found that kiwifruit may have mild laxative properties and can be given as a dietary supplement to patients with constipation. Regular intake of kiwifruit was found to promote the formation of softer, bulkier, and more frequent stools.

Treatment of Asthma

With its high amounts of antioxidants and especially vitamin C, kiwifruit is supposed to treat asthma. A 2000 study revealed that those who consumed fresh fruits regularly, including kiwifruit, experienced a beneficial effect on their lung function.

Fresh fruits like kiwi could also lower wheezing in vulnerable children. Shortness of breath in these children was reduced by 32%, nighttime cough by 27%, runny nose by 28%, chronic cough by 25%, and severe wheeze by 41%.

Protection of Vision

A leading cause of vision loss is macular degeneration, and kiwifruits can protect one’s eyes from this. A study has found that by consuming three or more servings of kiwifruit a day, macular degeneration was reduced by 36%. The high levels of lutein and zeaxanthin in kiwifruits are supposed to cause this effect.

Boosts Immunity

Only 1 cup of kiwifruit provides around 273 percent of the daily recommended value of vitamin C, which is an essential nutrient with regard to boosting the immune system to protect against diseases.

According to a study, kiwifruit may boost immune function and lower the chances of developing illnesses like cold and flu.

Reduces Oxidative Stress

Oxidative stress can lead to damage to DNA, which in turn can cause health problems. According to an older study, regular intake of kiwifruit or kiwi extract lowers the likelihood of oxidative stress.

Since oxidative DNA damage is associated with colon cancer, regular consumption of kiwifruit can reduce the chances of colon cancer, too.

Improves Sleep

As per research conducted by Taipei Medical University, several studies have shown that kiwifruit consists of numerous medicinally important compounds, including antioxidants and serotonin, that may benefit in the treatment of sleep disorders. It’s believed that eating two kiwifruits one hour before going to bed can hugely help in inducing sleep.

Lowers Formation of Kidney Stones

Since kiwifruit contains a high amount of potassium, it is associated with a reduction in the formation of kidney stones, lower risk of stroke, preservation of bone mineral density, and protection against loss of muscle mass.

Makes Skin Healthy

Kiwifruit is alkaline in nature, due to which it helps in countering the effects of acidic foods that people often consume. A body that has a good pH balance is always healthy, active, energetic, and with healthy skin. Vitamins C and E in kiwifruit are supposed to be good for the skin as they act as antioxidants, stopping skin degradation. Also, vitamin C in kiwifruit helps in the formation of collagen that maintains skin elasticity and youthfulness.

The vitamin also prevents damage to the skin caused by the sun, smoke, and pollution, softens wrinkles, and enhances the overall texture of the skin. You can either eat kiwifruit or apply a few slices of the fruit on the skin, or do both to get youthful skin.

Nutritional Profile of Kiwifruit - How Many Calories in Kiwi

A medium kiwifruit (69 grams) contains:

So, as one can see, one medium kiwi contains only ~42 calories, while 100g of kiwis have ~61 calories.

Risk Factors

Kiwifruit is mostly regarded as safe. However, those who are allergic should be cautious while eating this fruit. Kiwi allergy symptoms include a swollen tongue, itchy throat, vomiting, problematic swallowing, and hives. The risk of allergy to kiwifruit increases if one is also allergic to avocados, hazelnuts, figs, poppy seeds, wheat, and latex (given below).

Rarely, kiwifruits can slow blood clotting, thereby increasing bleeding. This could increase the seriousness of bleeding disorders. If a person has a bleeding disorder or will be having surgery, he should avoid eating kiwifruits.

Another rare side effect is latex-fruit syndrome, which is a condition related to the possible reaction of one’s immune system to particular proteins occurring in natural rubber (from the tree Hevea brasiliensis) and very similar proteins occurring in some foods like kiwifruit.

Kiwifruits rarely cause any health issues, but it is important to know them and to be able to recognize them.

Can You Eat the Skin of a Kiwi Fruit?

However, there are some things to consider if you want to eat the skin:

• Texture and Taste: The skin of the kiwi is fuzzy and has a slightly different taste than the inner fruit. Some people like it, while others find it unpalatable.
• Pesticides: If you are concerned about pesticides and other chemicals, it's a good idea to buy organic kiwi or thoroughly wash the fruit before eating. Some suggest scrubbing the skin gently with a brush to remove any residues. Or simply remove the skin of the kiwi fruit before eating.
• Allergies: Some people might be allergic to the skin but not to the flesh of the kiwi. If you've never eaten kiwi skin before and are concerned about a potential allergic reaction, it might be best to start with a small amount and see how your body reacts.
• Digestive Concerns: While the skin contains beneficial fiber, some individuals might find it a bit tough on their digestive system. If you're not used to consuming a lot of fiber, you might want to start by eating small amounts of the skin and see how your body reacts.

While the skin of the kiwi fruit is edible and nutritious, whether or not to eat it comes down to personal preference and how one's body reacts to it.

If you decide to eat the skin, it's a good idea to wash the fruit thoroughly.

Long Story Short: not only does kiwifruit have many health benefits, but it also tastes great. It has a specific fragrance and aroma and can be consumed as part of salads, juices, or simply as a - fruit.

When combined with other fruits and foods in general, kiwifruit increases vitamin, mineral, and fiber content, with minimal increase in (healthy) carbs.

Very simple to make and rather healthy juice is orange kiwi juice, which can be made in no time and provides the body with a large dose of vitamins and antioxidants.