9 Best Kiwi Fruit Health Benefits


Kiwi is one of the healthiest fruit and, consumption of fruits is a important part of healthy lifestyle. Kiwi fruit is great for those, who want to maintain their weight, which make kiwis ideal for slimming diets. As it contains more than 80% of water which also help satisfying your hunger.

Consuming kiwi fruit at breakfast could gives you many health advantages. Kiwi fruit antioxidant properties keep your body healthy and younger, as well as it boost your immune system which help to fight with common colds and allergies.

Nutritional Value of Kiwi Fruit

Kiwi contains high amount of vitamin C. Moreover, this green fruit has many important properties that you should know. This fruit is low in calories (100 gram kiwi fruit contains only 61 calories) that also comes with essential nutrients. (1)

Here is the list of 100 gram kiwi fruit nutritional value

  • Total calories - 61
  • Carbohydrate - 14.7 gram
  • Protein - 1.1 gram
  • Fat - 0.5 gram
  • Potassium - 312 mg
  • Dietary Fiber - 3 gram
  • Sodium - 3 gram

Along with this, kiwi are rich source of vitamin A, E and K which help keep your body functioning normal and protect you from many diseases. Since they are rich in antioxidants and vitamin C, These are the important nutrients of kiwi. It contains 98 mg vitamin C per 100 grams, which is more than oranges and lemons.

Kiwi Fruit Health Benefits

1. Kiwi Reduce Stress and Anxiety

Kiwi are loaded with powerful antioxidants, also it has high amount of vitamin C which can prevent stress and anxiety. It is proven in studies, that people who take vitamin C rich diet, they have better mental health. It also helps to control the physical and psychological stress.

Lack of vitamin C is associated with increased fatigue, depression or irritability. So, if you want to improve your mental health, you should eat kiwi fruit during morning or at breakfast.

2. Kiwi fruit Improves Blood Pressure

Potassium is important mineral that help to remove excess sodium from your body. And kiwi is great source of potassium after banana; this mineral and other vital properties help to maintain your blood pressure.

Low potassium leads to high blood pressure. Eating potassium rich fruit like kiwi helps to relieve tension in your blood vessel walls which help to regulate the blood pressure.

3. Kiwi Fruit Prevents constipation

Soluble fiber present in kiwi can help with digestion because; fiber increases the size of your stool and softens it which helps to reduce the constipation.

It also contains the enzyme actinidin which help improves the digestion in stomach and small intestine. Taking fiber in sufficient amount helps to improve the intestinal health.

If you consume kiwi at morning, it will definitely help you with constipation.

4. Kiwi fruit Protects from UV Rays

UV rays exposure damages your skin and increases stress level in the body, which increases the risk of premature aging such as wrinkles, dull and dry skin problems.

Kiwi fruit contains, vitamin C a potent antioxidant, which neutralize harmful free radicals from your body. Kiwi a perfect fruit that protects your body against UV rays damage and prevent skin related aging.

Vitamin C also boosts collagen and elastin production which help to maintain your skin health and promote younger looking skin.

5. Kiwi Help you Lose Weight

Kiwi is very low in calories which make it ideal food for weight loss. Besides it is very high in water, and fiber which not only keep your body hydrated but also regulate your hunger and help you stay full for longer duration.

Eating kiwi fruit at morning will help control your hunger and calories consumption.

6. Kiwi Prevent Water Retention

Water retention causes your body looks bloated which also increases the water weight in your body. Generally it could also sign that you are eating excess sodium or salty foods or might be you are dehydrated which forces your body to retain fluid.

Kiwi fruit contains more than 80 percent water and they are high in potassium which not only helps to flush out excess sodium through urine, but also reduce the weight that you gain because of water retention.

Because of its powerful properties, kiwi is perfect fruit that prevents water retention and help to lose water weight.

7. Kiwi Fruit Improves Immune System

Our immune system play crucial role in day to day life, keeping it healthy means low risk of development of any infection. A healthy immunity means powerful defense mechanism that prevents colds and flu symptoms.

Folic acid and antioxidants present in kiwi, stimulate the production of red and white blood cells, as well as antibodies, which act as defense against diseases produced by viruses or bacteria.

8. Kiwi fruit Good for Bones

Kiwi fruit is rich source of minerals such as copper, magnesium and potassium. One piece of fruit covers 10% of the basic needs of all three which help improve bone health of the body including the teeth. Kiwifruit thus improves bone development and the functioning of nerves, muscles and organs.

9. Improves Respiratory System

Another benefit of kiwi is the respiratory one. Studies found that people have shown some positive effects against cold, nasal congestion and common flu. This is not only due to the high amount of vitamins C, E and K, but also to the folates, carotenoids, potassium and polyphenols of the kiwi fruit, that help to boost respiratory function.

People who Should Eat Kiwi Fruit

Kiwi fruit is recommended for people who:

  • Smoke regularly and drink alcohol
  • Elder people to fulfill their nutritional needs
  • Who has diabetes or allergies
  • If you have any bone related problem
  • If you have vision problems, because it has vitamin A
  • If you have weaker immune system
  • If you want to lose weight or control your weight
  • If you want youthful looking skin, then you should eat kiwi fruit.

Who shouldn't eat kiwi

If you are allergic to an enzyme actidine then avoid kiwi or fruits that contain actidine and those who have risk of developing kidney stones. Because of its potassium content, it is not recommended for kidney failure patient.

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