17 Research-Based Benefits of Kiwi Fruit

GENUS— Actinidia

SCIENTIFIC NAME— Actinidia Deliciosa

OTHER NAMES(s)— Chinese Gooseberry


When it comes to maintaining health, all fitness experts recommend eating fruits. Of course, there is no shortage of quality fruits, but in this article we will only talk about Kiwi fruit. Kiwi fruit is rich in flavor as well as qualities, which the readers need to know. That is why in this article we will give information about the health benefits of kiwi fruit.

What is Kiwi Fruit?

Kiwi is a fruit which is green from inside and brown from outside. It tastes sweet. There are small black seeds inside the fruit, which can be eaten. This fruit is easily available in the market. The scientific name of kiwi fruit is Actinidia Deliciosa. It is also known as Chinese Gooseberry.

It is cultivated in India, Japan, China and southeast Siberia. [Trusted Source 1]

Kiwi fruit has antioxidant, anti-inflammatory, anti-hypertensive, antithrombotic properties. It also contains a good amount of fiber along with potassium, calcium and vitamin C. [Trusted Source 2] [Trusted Source 1]

Vitamin C present in kiwi fruit may help to improve body’s immunity power and prevents many problems such as cold and infections. At the same time, vitamin E present in the fruit can protect body cells from the effects of oxidative stress. The fruit also contains folate which is beneficial during pregnancy.

In addition to this, potassium can be helpful in controlling blood pressure. It can also beneficial for the people with diabetes and heart disease. [Trusted Source 2]

Kiwi Fruit : Nutritional Value

Per one cup serving (abt. 177 grams) of fresh raw kiwi fruit contains

  • 108 calories (5% DV)
  • 25.9 gram carbohydrates (9% DV)
  • 5.3 gram fiber (21% DV)
  • 60.2 mg calcium (6% DV)
  • 0.5 mg iron (3% DV)
  • 0.9 gram total fat
  • 30.1 mg magnesium (8% DV)
  • 60.2 mg phosphorus (6% DV)
  • 552 mg potassium (16% DV)
  • 2 gram protein (4% DV)
  • 154 IU vitamin A (3% DV)
  • 164 mg vitamin C (273% DV)
  • 2.6 mg vitamin E (13% DV)
  • 71.3 mcg vitamin K (89% DV)
  • 44.2 mcg folate (11% DV)
  • 0.2 mg zinc (2% DV)
  • 0.2 mg copper (12% DV)
  • 0.2 mg manganese (9% DV)
  • 0.3 mg pantothenic Acid (3% DV)
  • 13.8 mg choline
  • 74.3 mg omega-3 fatty acids
  • 435 mg omega-6 fatty acids

DV* stands for daily value.

Health Benefits of Kiwi Fruit

The health benefits of eating kiwi fruit may include —

Kiwi Slices Kept in A Bowl

1. For A Healthy Heart :

Kiwi can be a great choice to keep the heart healthy. A research published on the website of National Center for Biotechnology Information (NCBI) suggests that kiwi fruit may be beneficial to prevent heart disease.

If the fruit is consumed for about one month, platelet hyperactivity, plasma lipids and blood pressure can be controlled.

Kiwi fruit has cardio-protective properties which make this fruit to be helpful to protect against heart diseases. [Trusted Source 2] [Trusted Source 3]

2. In Constipation and Digestion :

The benefits of kiwi fruit can be seen here. A research is available on the NCBI website in this regard. This research says that the fruit can be used in mild constipation problem.

Kiwi fruit has laxative properties, which may help to cleanse the stomach. [Trusted Source 4]

During an another study, kiwi fruit has been given to the people with irritable bowel syndrome for about 4 weeks. As a result, their excretion frequency was increased and intestinal function was found to be improved. [Trusted Source 5]

3. To Maintain Body Weight :

The benefits of eating kiwi include weight balance. The fruit can be included as a snack in your daily diet to stay healthy and to maintain healthy body weight. [Trusted Source 6]

A research available on the website of National Center for Biotechnology Information (NCBI) states that kiwi fruit can be included in routine diet under the weight management strategy. [Trusted Source 2]

Of course, kiwi helps to keep the weight balanced, but according to a scientific research there is a possibility of weight gain due to an excessive intake of this fruit. [Trusted Source 7]

In such a situation, take it only on the advice of a dietician.

4. In Diabetes :

Kiwi fruit is placed in the list of low glycemic index. Foods with low glycemic index can be helpful in maintaining weight in diabetes by balancing blood sugar and insulin content. [Trusted Source 2] [Trusted Source 8]

Kiwifruit is also a rich source of vitamin C. At the same time, the relationship of vitamin C has been found to be helpful in decreasing insulin resistance and improving blood glucose control. [Trusted Source 9]

Therefore, kiwi fruit may prove to be the best option for the people with diabetes.

5. Boost Immunity :

According to a study of NCBI, Kiwi fruit contains fiber, vitamin C, carotenoids and polyphenols.

These elements can help to improve your immune system. For this reason, it can be said that the consumption of kiwi fruit can help in keeping many types of diseases along with the immune system. [Trusted Source 10]

6. Lower Blood Pressure :

According to experts, kiwi fruit contains bioactive substances, which can work to lower blood pressure and improve endothelial functioning. It has been confirmed in a research conducted on both men and women.

A decrease in blood pressure was observed in the people who consumed three kiwis daily for about 8 weeks. [Trusted Source 11]

In such a situation, it can be assumed that the consumption of this delicious fruit can control the problem of high blood pressure. In addition, kiwi also has anti-hypertensive properties. [Trusted Source 2]

7. For Better Sleep :

The benefits of eating kiwi fruit can be seen here. A medical research conducted in this regard states that consuming kiwis an hour before bedtime was helpful in getting better sleep.

The high antioxidant capacity of kiwifruit can also reduce the oxidative damage and result in improved sleep.

In addition, kiwifruit is one of the few fruits that contain serotonin, which may be helpful for good sleep. [Trusted Source 12] [Trusted Source 13]

8. Kiwi Fruit in Pregnancy :

Talking about the benefits of kiwi, it can also be beneficial in pregnancy. The fruit is a good source of vitamin C and folate. [Trusted Source 14] [Trusted Source 2]

At the same time, folate is necessary for the women who are pregnant. [Trusted Source 15]

Folate intake during pregnancy may not only reduce the risk of neural tube disorder in the unborn baby, but may also reduce the risk of miscarriage. [Trusted Source 16]

But, if anyone has food allergies, they must get medical advice before eating this fruit. [Trusted Source 17]

9. In Asthma :

The intake of vitamin-C rich diet can benefit the respiratory system, which can help to a large extent to relieve asthmatic problem.

A research has revealed that the intake of one gram of vitamin C supplements per day has been found to reduce the risk of asthma attack. And, kiwis are a good source of vitamin C. [Trusted Source 18]

In this case, consuming kiwi can cure some of the cough problems caused by asthma. [Trusted Source 19]

10. Antioxidant Properties :

Kiwi Fruit and Its Slices Kept in A Bowl

Kiwi fruit contains antioxidant properties. The antioxidant properties of vitamins C and vitamin E present in it can help to reduce free radicals. It can also protect your body from the damage caused by oxidative stress.

Some of the other antioxidants present in this fruit are — carotenoids lutein, zeaxanthin and beta carotene. [Trusted Source 2]

11. Helps to Prevent Cancer :

According to a scientific research, some fruits have anti-cancer properties as well as the effect of preventing carcinogens or cancer-causing compounds. Kiwi is also included in the list of such fruits. [Trusted Source 20]

Due to the vitamin C, polyphenols, anti-cancer and antioxidant properties present in it, it can be helpful in preventing cancer. [Trusted Source 21]

Here we make it clear that cancer is a fatal disease. It is not possible to cure it with home remedies. Therefore, if someone is suffering from cancer, he/she should get adequate treatment from a doctor.

12. For Healthy Eyes :

According to a scientific research, phytochemicals such as lutein and zeaxanthin are found in kiwi fruit. [Trusted Source 22]

Lutein and zeaxanthin may be beneficial for eye health. They can be helpful in keeping away the problem of blindness with age. [Trusted Source 23]

13. Anti-Inflammatory Properties :

One of the benefits of kiwi fruit may also be to reduce inflammation. The fruit has anti-allergic, anti-oxidant as well as anti-inflammatory effects.

Kiwis contain kissper, a type of peptide, has anti-inflammatory properties. Due to this anti-inflammatory effect, kiwi can work to prevent inflammation problem in the body, especially it can be beneficial for intestinal inflammation problem. [Trusted Source 24]

14. For A Healthy Liver :

The Benefit of kiwi fruit also includes healthy liver. A research has proved that the consumption of kiwi fruit can be helpful in preventing liver related problems.

Kiwi fruit has antioxidant properties, which can work to reduce oxidative stress. This may help to reduce the risks of liver problems. [Trusted Source 25]

In addition, it falls into the category of foods that have hepatoprotective (hepatoprotective-liver-protecting) properties. [Trusted Source 26]

15. Prevents Blood Clots :

If we talk about blood clotting, it can increase the risk of many other diseases like stroke, heart attack and kidney problems. [Trusted Source 27]

In such a situation, consuming kiwi can be beneficial. Kiwi fruit has the antithrombotic properties of non-freezing of blood clot. [Trusted Source 2]

Therefore, consuming kiwi can be beneficial for health.

16. Kiwi Benefits For Skin :

Consumption of kiwi is not only beneficial for health but also for your skin. It contains vitamin C, which is an essential antioxidant. It can protect your skin from the damage caused by the sun’s harmful rays and pollution.

Consumption of kiwi can be helpful in reducing acne problem. Vitamin C has anti-inflammatory properties, which can help to prevent or relieve acne problems. [Trusted Source 28]

It can improve skin texture, as well as makes your skin wrinkle free, young and beautiful. Kiwi also contains vitamin E, which can make your skin healthy and glowing. [Trusted Source 29]

17. Kiwi Benefits For Hair :

Kiwi fruit contains nutrients such as magnesium, phosphorus and zinc which can help in hair growth. Along with Vitamin C, it also contains Vitamin E, which can prevent hair loss.

At the same time, omega-3 fatty acids present in kiwi seed oil can also help in retaining hair moisturizer. In addition, kiwis also contain copper, which can help to maintain natural color in the hair. [Trusted Source 30]

How to Use Kiwi Fruit?

You can use kiwi fruit in many ways; including —

  • Kiwi fruit juice can be made and drunk
  • The fruit can be eaten in a fruit salad
  • It can be consumed by making smoothies with other fruits
  • You can eat kiwi by adding it to the fruit custard

Now the question may arise — what is the right time to eat kiwi fruit? Kiwi fruit can be eaten any time. You can consume it anytime in the morning, afternoon or evening.

A healthy person can consume half a cup or a medium sized kiwi every day. [Trusted Source 31]

Selection and Storage

Selection [Trusted Source 1]

  • While buying, keep in mind that there is no stain on the kiwi fruit
  • Its skin is not cut from outside
  • If you want to eat immediately, then choose a little soft kiwi, which is easily suppressed by pressing

Storage —

  • If the kiwi is not ripe, it can be kept at room temperature
  • It can also be stored with other fruits for ripening
  • When the kiwi is ripe, do not keep it with other fruits
  • Kiwi fruit can also be stored in the refrigerator for a few days

Side Effects of Kiwi Fruit

People who have a history of allergies should stay away from kiwi fruit, as it can cause allergies. [Trusted Source 17]

The fruit can cause skin rashes and closed nose. [Trusted Source 32]

Its excess intake can cause many side effects; including —


Kiwi is a delicious fruit which comes with many health benefits. But if this fruit is eaten in excessive quantity it can cause many unwanted health side effects.

If you have any question, you can as in comment section below.


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