Incredible Effects of Eating Kiwi Every Day, Says Dietitian

This underrated fruit can do wonders for your health.

Kiwi fruit is not often considered a “superfood”, but in fact, it’s a fruit that is full of important vitamins and minerals and can have a very positive effect on your health. These brown fuzzy fruits have a sweet and slightly tangy taste with green flesh on the inside that lends a unique flavor and tropical zing.

Kiwi boasts a whole range of nutrients such as fiber, vitamin C, folate, copper, potassium, antioxidants, vitamin E, and vitamin K. The skin and seeds are edible, though many people choose to peel it off because of its fuzzy texture. 

Nutritional Value Of Kiwi Fruit

Here is the nutritional profile of 100g of raw kiwi fruit:

  • 61 calories
  • 0.5 g fat
  • 3 mg sodium
  • 15 g carbohydrates
  • 9 g sugar
  • 3g dietary fiber 
  • 1.1g protein

Proven Health Benefits of Kiwi Fruit

Let’s get into why you should eat kiwi fruit and how it can impact your health:

Kiwis are rich in antioxidants

Antioxidants play an essential role in fighting off the free radicals in your body, which are caused by oxidative stress and increase your risk of developing chronic diseases. Foods rich in antioxidants are essential for protecting your body and keeping it healthy.

Kiwis are a rich source of vitamin C, choline, lutein, and zeaxanthin, all types of antioxidants known for warding off free radicals.

“Rich in antioxidants and vitamins, this yummy green fruit can support heart health, digestion, immune health, and even sleep,”.

Kiwi Fruit Prevents Blood Clotting

Kiwis were found to prevent blood clotting and manage blood pressure by reducing the amount of fat in the blood. It was found that this happened without negatively affecting blood cholesterol levels.

Aspirin is usually the recommended drug to prevent those from cardiovascular events. However, Aspirin can cause inflammation and ulcers in the GI tract. 

Studies show that consuming 2 to 3 kiwi fruits a day can replace a daily aspirin to help thin the blood and improve heart health over a period of time.

Kiwis are bursting with vitamin C

Vitamin C is one particular antioxidant kiwis are rich in, with a whopping 64 micrograms per one tiny fruit. Slice up two kiwis and you’ll have more than enough vitamin C for the day.

“Kiwi contains more than 200% of the daily value for the antioxidant vitamin C making it a perfect food for immune health,”.

Vitamin C is essential not only for its antioxidant properties, but this water-soluble vitamin is important for improving your immunity and even your skin.

Kiwi Fruit Can Help Asthma

Asthma can be debilitating. Wheezing and breathlessness are some of the most common symptoms relating to this condition.

The presence of high amounts of vitamin C and antioxidants in kiwis can help control symptoms of asthma.

A study demonstrated that lung function was improved in those who consumed kiwi regularly. 

Kiwis are full of fiber

“The fiber in kiwi makes it a good addition to promote heart health, digestive health, and prevent constipation,”.

A single kiwi contains 2 grams of fiber, which is 6% to 8% of the amount you need in a day. According to the American Heart Association, getting at least 25 to 30 grams of fiber a day is essential for good health and reducing your risk of disease.

Kiwi contains a good amount of dietary fibre making it useful for improving digestion. Apart from the fibre content, kiwi also contains an enzyme, actinic in which can effectively break down proteins in the gut.

After eating a large meal, it’s advised to eat a kiwi because it can help break down tough proteins from meat and fish that often can cause bloating.

Kiwis also have a mild laxative effect that can help a slow digestive system. 

Kiwis are a surprisingly high source of folate

Folate is a B vitamin that is an essential nutrient involved in protein metabolism and for producing red blood cells during growth, which is especially important for women who are pregnant (they need more folate than normal at 600 micrograms). One kiwi contains 17 micrograms of folate, so slice up a few to get closer to your daily value for the day.

Slice up some kiwi to sprinkle on some yogurt, or even enjoy it in a fruit salad or a simple side with a sandwich to get in your folate, fiber, and vitamin C for the day.

Kiwi Fruit Supports Immune Function

Vitamin C is important for cellular function and protects cells from free radical damage in the body. It’s responsible for the growth and repair of tissues and provides support for the immune system.

The high concentration of vitamin C in kiwis can do wonders for the immune system.

At 103% of your recommended value of vitamin C per 1 cup, eating kiwis can effectively ward off infection, common cold, and flu when eaten regularly. 

Kiwi Fruit Reduces DNA Damage

Oxidative stress is the imbalance of free radicals and antioxidants in your body. This process can also cause strand breakage of DNA. This can lead to health problems, some of which can be hard to detect or treat. 

Kiwi fruit contains antioxidants that can reduce oxidative stress. A study that tested people’s cells by damaging them with peroxide, showed that those who supplemented with kiwi showed an improved ability of the DNA to repair itself after applying the peroxide. This means that kiwi might help prevent long-term cancers and lifestyle diseases such as colon cancer, which is closely linked to DNA damage. 

Kiwi Fruit Prevents Vision Loss

Kiwis can prevent macular degeneration and ultimately, vision loss. Kiwi contains zeaxanthin and lutein (or the “eye vitamin).

These two compounds perform the same function as antioxidants and help to form vitamin A, an essential nutrient for your eyes. They also absorb excess light that may damage our retinas and protect the eye from cataracts and other eye-related diseases. 

A healthy nervous system can have positive effects on your retina, which contains the highest concentration of nerves and is essentially the center of communication of the eye.

Kiwis also contain a good amount of copper, which is an essential nutrient that supports the nervous system and therefore supports the healthy functioning of the eyes.  

Kiwi Fruit Fights Inflammation

High amounts of vitamin C can also curb inflammation by fighting against free radicals that can cause an inflammatory response in the body. Since Kiwis have a high concentration of vitamin C, it can promote the healing of inflammation when consumed regularly. 

Kiwi Fruit Improves Skin Health

Collagen is an essential nutrient that supports the structure of the skin and strengthens bones.

Vitamin C in kiwi is a key component in the synthesization of collagen in the body. Eating kiwi can help support the structure of your skin and keep it hydrated and healthy.

Acne is an inflammation of the skin and can cause embarrassing pimples on the face and body. The anti-inflammatory properties and vitamin C in kiwis can be beneficial for those dealing with acne and can greatly reduce sebum production in pores.

Just apply kiwi extract mixed with aloe vera to your skin and leave overnight for best results.


Kiwi contains bromelain, a special enzyme that can fight inflammation and improve digestion in the body. Kiwi is low in calories, high in fiber, and contains protein digestive enzymes, and vitamin C, which means it can effectively promote weight loss. 

Eating 1 or 2 kiwis is a great idea if you want to improve your cardiovascular and digestive health. Incorporate kiwis into your diet through a daily smoothie or small snack and watch how it affects you in a positive way. 

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