Some health benefits of kiwifruit include its high vitamin C content and anti-inflammatory properties. It is also a source of dietary fiber.
The kiwifruit, or Chinese gooseberry, has a reputation as a health food because of its high vitamin C content, and the fruit is also rich in other nutrients.
The nutrients in kiwifruit may help reduce blood pressure, boost wound healing, help maintain bowel health, and more.
Read on to learn more about the potential benefits and risks of adding kiwifruit to the diet.
The information below shows the amounts of specific nutrients in
- Energy (calories): 65 kcal
- Carbohydrates: 13.8 g
- Fiber: 2.1 g
- Vitamin C: 58.5 milligrams (mg)
- Calcium: 24 mg
- Magnesium: 14.8 mg
- Phosphorus: 28 mg
- Potassium: 302 mg
- Copper: 0.128 mg
- Folate: 33 micrograms (µg)
- Vitamin K: 40.3 µg
Kiwifruit provides a range of health benefits due to its nutritional content. It is a source of vitamin C, antioxidants, and fiber.
Antioxidants — including vitamin C, choline, lutein, and zeaxanthin — help remove free radicals from the body. Free radicals are unstable molecules that the body produces during metabolism and other processes.
If too many free radicals build up, they
The nutrients in kiwi may benefit a person in the following ways.
Skin health
Vitamin C
A 2019 review of studies found that taking oral collagen supplements may help boost skin elasticity and hydration and reduce wrinkles. While taking supplements is not the same as consuming vitamin C in kiwifruit, eating the fruit may still help keep the skin healthy.
Better sleep
A 2023 study looked at the possible benefits of kiwifruit on sleep and recovery in elite athletes. The study found that eating two kiwifruits one hour before bed over the course of four weeks helped improve sleep and recovery among participants.
While it may be worth trying to eat kiwifruit before bed if a person regularly has difficulty sleeping, it is best to contact a doctor for advice.
The doctor can advise on whether there is an underlying cause for sleep problems and recommend any treatments or remedies that may help.
Heart health and blood pressure
Kiwifruit contains fiber, potassium, and antioxidants, all of which may support heart health.
The
Potassium relaxes the blood vessels, which helps manage blood pressure. People with low blood pressure may be less likely to develop cardiovascular disease.
Fiber
Kidney stone prevention
Kiwifruit is a source of potassium. According to the
Cancer prevention
A
This could be because vitamin C can help reduce DNA damage caused by oxidative stress, and it may also directly affect the cancer cells.
Kiwifruit may also reduce the likelihood of developing some cancers, such as colorectal cancer, as it promotes daily bowel movements and increases lactic acid bacteria and other beneficial bacteria in the intestines.
While kiwifruit is not likely to completely prevent cancer, it may help to lower a person’s risk. However, more research is necessary.
Preventing constipation
A
The study authors suggested that kiwifruit could be a natural alternative to medical laxatives for people with mild constipation.
Anti-inflammatory effects
Kiwellin and kissper are proteins in kiwifruit that may have anti-inflammatory properties.
Laboratory findings have indicated that kissper may help manage inflammation in the human intestines.
Support during pregnancy
Kiwifruit contains folate, which is essential for cell division. During pregnancy, doctors advise people to take additional folate, as it may protect the fetus from developmental problems, such as neural tube abnormalities.
Speak with a doctor for information about how much folate a person should consume during pregnancy. It may be necessary to take supplements to achieve the daily recommended intake.
Bone health
Kiwi contains vitamin K and traces of calcium and phosphorus, all of which contribute to bone health. An adequate intake of vitamin K
Vitamin K also plays an important role in blood clotting.
Some nutrients in kiwis may interact with medications or cause other adverse effects.
Beta-blockers
Doctors often prescribe beta-blockers for people with heart disease.
Beta-blockers
Kidney problems
Consuming too much potassium can be harmful if the kidneys are not working properly.
If the kidneys are unable to remove excess potassium from the blood, serious complications such as cardiac arrest can occur.
Speak with a doctor for guidance if a person has kidney problems or concerns about high potassium levels.
Blood thinners
People at risk of cardiovascular disease may take blood thinners, such as warfarin (Coumadin).
Kiwifruit contains vitamin K, which can interfere with the action of blood thinners. Anyone who uses these drugs should check with a doctor before increasing their intake of foods that contain vitamin K.
Allergy
Some people experience allergic reactions to kiwifruit. Anyone who develops hives, a rash, or swelling after eating kiwi should seek medical attention.
A severe reaction can lead to anaphylaxis, which can be life threatening.
Anaphylaxis: Symptoms and what to do
Anaphylaxis is a severe allergic reaction that can be life threatening. The symptoms develop suddenly and include:
- hives
- swelling of the face or mouth
- wheezing
- fast, shallow breathing
- a fast heart rate
- clammy skin
- anxiety or confusion
- dizziness
- vomiting
- blue or white lips
- fainting or loss of consciousness
If someone has these symptoms:
- Check whether they are carrying an epinephrine pen. If they are, follow the instructions on the side of the pen to use it.
- Dial 911 or the number of the nearest emergency department.
- Assist the person in moving from a sitting position to lying down. If they have vomited, turn them onto their side.
- Stay with them until the emergency services arrive.
Some people may need more than one epinephrine injection. If the symptoms do not improve in 5 to 15 minutes, or they come back, use a second pen if the person has one.
Below are some tips for incorporating kiwis into the diet:
- Make kiwifruit cups by cutting a ripe kiwi in half, leaving the skin on, and eating each half with a spoon.
- Make a fruit cocktail with kiwifruit, pineapple, mango, and strawberry chunks.
- Make a green smoothie or juice with kiwifruit, spinach, apple, and pear.
- Freeze slices of kiwifruit and eat them as a snack or dessert on a hot day.
- Add diced kiwifruit to a salad of spinach, walnuts, dried cranberries, diced apple, feta cheese, and a light vinaigrette dressing.
Kiwifruit is a source of vitamin C and antioxidants. Some health benefits include supporting skin health, improving sleep, boosting heart health, managing blood pressure, and preventing kidney stones.
Speak with a doctor for more information about the possible benefits of kiwifruit. The doctor can advise on the safety of the fruit based on individual circumstances, as it may not be suitable for people taking medications such as blood thinners or beta-blockers.