12 Kiwi Fruit Benefits You Didn’t Know About

April 4, 2023

Kiwi fruit, also known as Chinese gooseberry, is a delicious and nutrient-dense fruit that is native to China but is now grown in various parts of the world. It has a brown, fuzzy exterior and green flesh with tiny black seeds in the center. While most people know that kiwi is a good source of vitamin C, there are many other benefits of this fruit that you may not be aware of. In this article, we will discuss 12 kiwi fruit benefits that you didn’t know about.

Boosts Immunity

One of the most well-known kiwi fruit benefits is its high vitamin C content. A single kiwi contains more than 100% of the recommended daily intake of vitamin C, which is essential for a healthy immune system [1]. Vitamin C is a powerful antioxidant that helps protect your body from harmful free radicals that can cause inflammation and disease. Eating kiwi fruit regularly can help strengthen your immune system, reducing the risk of colds, flu, and other illnesses.

Improves Digestion

Kiwi fruit is rich in fiber, which is essential for good digestion. A single kiwi contains about 2.5 grams of fiber, which can help regulate bowel movements, prevent constipation, and keep your digestive system healthy [2]. Additionally, kiwi fruit contains an enzyme called actinidin, which helps break down protein and aids in digestion.

Good for Heart Health

Kiwi fruit is a good source of potassium, which is an essential mineral for heart health [3]. Potassium helps regulate blood pressure, reduces the risk of stroke, and lowers the risk of heart disease. Additionally, kiwi fruit contains a high amount of antioxidants, which can help reduce inflammation and oxidative stress, both of which are associated with an increased risk of heart disease [4].

Reduces Asthma Symptoms

Kiwi fruit has been found to have beneficial effects on respiratory health. A study conducted on children found that eating kiwi fruit regularly reduced the incidence and severity of wheezing and other respiratory symptoms [5]. This is thought to be due to the high vitamin C content of kiwi fruit, which has been found to have a protective effect on the lungs.

Helps Manage Blood Sugar

Kiwi fruit has a low glycemic index, which means it does not cause a rapid increase in blood sugar levels. This makes it a great snack option for people with diabetes or those trying to manage their blood sugar levels [6]. Additionally, kiwi fruit contains a high amount of fiber, which can help regulate blood sugar levels and improve insulin sensitivity.

Promotes Weight Loss

Kiwi fruit is low in calories and high in fiber, making it an excellent snack option for those trying to lose weight [7]. The fiber in kiwi fruit can help you feel full for longer, reducing the urge to snack on unhealthy foods. Additionally, the high vitamin C content of kiwi fruit can help boost your metabolism, aiding in weight loss.

Kiwi Fruit Benefits for Skin

The high vitamin C content of kiwi fruit can also benefit your skin health. Vitamin C is essential for collagen synthesis, which is necessary for healthy skin [8]. Additionally, the antioxidants in kiwi fruit can help protect your skin from oxidative stress, reducing the risk of premature aging and skin damage.

Promotes Eye Health

Kiwi fruit contains lutein and zeaxanthin, two antioxidants that are important for eye health [9]. These antioxidants can help protect your eyes from damage caused by blue light and reduce the risk of age-related macular degeneration.

Reduces Inflammation

The antioxidants in kiwi fruit can help reduce inflammation in the body, which is associated with many chronic diseases [10].

Aids in Sleep

Kiwi fruit contains serotonin, a neurotransmitter that helps regulate sleep [11]. Eating kiwi fruit before bedtime may help improve sleep quality and reduce the time it takes to fall asleep.

Supports Bone Health

Kiwi fruit is a good source of calcium, which is essential for healthy bones [12]. Additionally, the high vitamin C content of kiwi fruit can help improve calcium absorption, further promoting bone health.

Boosts Brain Health

The antioxidants in kiwi fruit can also benefit brain health. A study found that eating kiwi fruit regularly improved cognitive function and memory in older adults [13]. Additionally, the high vitamin C content of kiwi fruit can help reduce the risk of cognitive decline.

Kiwi fruit is a delicious and nutrient-dense fruit that offers many health benefits. It is rich in vitamin C, fiber, potassium, and antioxidants, making it an excellent addition to your diet. From boosting immunity to improving digestion, promoting heart health, and aiding in sleep, kiwi fruit has a lot to offer. So, next time you’re at the grocery store, don’t forget to add kiwi fruit to your cart!

Disclaimer: This articles is written from a healtha and lifestyle perspective