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All about Kiwi Health Benefits

Kiwifruit, or the Chinese gooseberry, originally grows wild across China. The fruit is now associated with New Zealand, introduced there in 1904. A schoolteacher took it to New Zealand from China, and due to its shape resembling a kiwi bird, was called ‘kiwi’. The teacher also took seeds back from China, and since then, kiwi benefits have been world renowned.


The reputation of kiwi as a healthy food comes from its world-known kiwi nutrition. High in Vitamin C composition, the fruit has other nutrients like those that help in the reduction of blood pressure, enhance the healing of wounds, control and manage healthy bowels, and much more. A super source of fibre and antioxidants, kiwi’s nutritional value reflects its robust ability to aid in the elimination of free radicals (unstable molecules) in the human body.

Kiwi Nutritional Facts

Eating kiwifruit may benefit you in several ways, but before you read ahead, you should be knowledgeable about its value. Kiwi advantages come from the nutrition contained in it, and this table shows you its components:

Kiwi Nutrients

Composition Quantity




10.1 gm


0.8 gm


0.4 gm


2.1 gm


6.7 gm


3.8 mg


148 mg

Vitamin C

56 mg

The above table shows a list of kiwi nutrition, including vitamins in kiwi, found in an average sized fruit, approximately 75 gm, with just over 10 gm of carbohydrates, 2.1 gm is fibre and 6.7 gm are sugars that occur naturally. Considered a fruit with a low glycemic index, kiwi has a glycemic value of 52. Carbohydrates in kiwi are complex with advantageous fibre and antioxidants that help your body’s functioning.

The Relevance of Micronutrients and Macronutrients in Kiwi

The composition of kiwi gives it great taste, plus works to the benefit of your health. The tiny black seeds can be eaten, so can the green fuzzy skin. Owing to the different locations where kiwi is grown, you can eat kiwi throughout the year. You can also consume kiwi as a health supplement. Among kiwi health benefits, it is important to make note of the composition of essential vitamins and minerals along with the lack of fats.


The vital nutrients of kiwi are mentioned below:

  • Fat

Naturally low in fat, kiwi is a great choice for a weight loss journey. From eating it in salads to making smoothies out of it, kiwi is a vital aid in any weight loss programme. Kiwis are considered healthy as they do not have any saturated fats.

  • Minerals and Vitamins

If you eat two kiwifruits a day, you get 230% of your daily Vitamin C value. Furthermore, you get 70% of your daily Vitamin K content by eating the same amount. Besides, kiwi is a substantial source of potassium and Vitamin E too. Kiwi’s benefits for skin are well-documented by research, due to the significant Vitamin E content. Apart from all this, kiwi provides you with enough folic acid to maintain good heart health.

  • Plant Compounds

Kiwi contains a number of different antioxidants. Significantly, the pulp and peel reveal several plant compounds that are beneficial in healing effects in the body. Due to plant compounds, you can get many pros from kiwi, benefits for hair being among important ones. These natural plant compounds act as protectors of bodily functions.

Health Benefits of Kiwi

Apart from its benefits for the overall health, kiwi’s benefits for eyes, skin and hair are well known. Kiwi is one fruit that may look bland, but tastes good (sweet, yet tangy).


Here are the key health benefits you get when you consume kiwi:

  • Treats Asthma

High amounts of Vitamin C and antioxidants treat people with asthma in an effective manner, with a positive influence on the functioning of lungs.

  • Helps in Digestion

Kiwi’s health benefits for digestion are well known as the fruit contains a great deal of fibre. Other than this, the fruit also contains a proteolytic enzyme known as actinidin that aids in protein breakdown. This enhances the digestion of proteins.

  • Gives an Immunity Boost

Kiwi has an abundant amount of Vitamin C that boosts your immune system, helping you fight viruses like the flu and similar conditions.

  • Keeps Health Risks at Bay

Thanks to antioxidants in kiwi, oxidative stress is eliminated, lowering the risk of specific cancers like colon cancers.

  • Manages Blood Pressure and Blood Clotting

The bioactive substances in 3 kiwis can lower blood pressure on a daily basis. Thus, in the long run, this can decrease strokes and heart conditions. Additionally, kiwi reduces fat in blood, and goes a long way in preventing clotting issues. Researchers claim that this is the same effect produced by aspirin in people with clotting disorders.

  • Guards Against Loss of Vision

Kiwi benefits your eyes, especially for prevention of vision loss from macular degeneration.

Final Words

Now that we discussed the benefits of kiwi that is packed with fibre, has all the vitamins to maintain positive health and contains enough fibre to keep you healthy, make sure you add it in your diet. Although you may consume a fruit such as kiwi to keep yourself in the pink of health, you can never tell when health emergencies strike. To be safe, you can get health insurance plans that will financially safeguard you from any urgent health requirements. 

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