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10 Surprising Kiwi Fruit Benefits For Your Health

Ms. Ayesha Nasir

4 min read

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Kiwi fruit or Chinese Gooseberry, famously known as the kiwi, is an oversized berry grown mainly in China. It has a brown color with an edible fur-like texture on the outside. It has a bright green flesh inside with tiny black seeds that are also safe for consumption. It has a sweet and tangy taste that makes it distinctive and is consumed raw. It is a popular food in many countries and healthy addition to breakfast and lunch.

Kiwi is rich in antioxidants, vitamin C, dietary fiber, and other essential nutrients that can nourish your body. It is beneficial for your digestive health and immune system. A 100-gram serving of kiwi contains only 63 calories, making it a guilt-free snack for weight watchers. Moreover, its dietary fiber content makes it an excellent choice to add to your diet.

Kiwi Fruit Benefits

Following are the potential health benefits of Kiwi fruit:

  • May help with asthma
  • Strengthens immunity
  • Improves digestive health
  • Good for heart health
  • May prevent cancer
  • Good for weight watchers
  • Benefits the skin
  • May improve eye health
  • Benefits in pregnancy
  • May support bone health

1. May help with asthma

Asthma is a serious respiratory condition that can lower your quality of life. Citrus fruits, which are high in Vitamin C, can be beneficial for improving respiration issues and relieving asthma. Studies show that foods packed with Vitamin C and E can also improve lung function in children.

2. Strengthens immunity

Vitamin C ensures the smooth functioning of the body. Vitamin C and antioxidants in kiwi boost immunity and keep your body healthy. They enhance the creation of white blood cells that can protect against infection. Additionally, it aids the functions of white blood cells and protects them from free radicals.

Moreover, Vitamin C is critical for skin health as it strengthens skin barriers with its antioxidant properties. Moreover, it can also increase the recovering capabilities of your body.

3. Improves digestive health

Kiwi fruit has both insoluble and soluble fibers, which can boost digestive health. Also, soluble fiber helps in the production of healthy gut bacteria.

On the other hand, insoluble fibers retain water and expand during digestion and bulk up your stool. It also makes digestion quicker and regulates bowel movements. Studies show that consuming kiwis regularly can improve constipation by increasing stool frequency and softening the stool.

4. Good for heart health

Antioxidants, potassium, and fiber in kiwis can help keep your heart healthy. Potassium helps maintain blood pressure within normal range by relaxing the blood vessels and lowering the risk of heart disease.

This low-calorie fruit also lowers cholesterol and can boost good cholesterol. Moreover, it is loaded with fiber which reduces the risk of heart disease. So, consuming kiwi fruit can protect your heart from serious problems if you are worried about your heart.

5. May prevent cancer

Too many free radicals in the body can cause cancer. Antioxidants in kiwis can eliminate free radicals from the body and help with cancer prevention. Its fiber content decreases the risk of colon cancer as well.

6. Good for weight watchers

Kiwis have low calories, and adding them to your diet can provide you with numerous health benefits without adding to your weight.

One or two kiwis a day can be a tasty treat to your diet regime. Alternating kiwi with other high-calorie foods can help you lose weight.

7. Benefits the skin

Vitamin C can work wonders for your skin. Foods rich in Vitamin C can enhance skin health by increasing collagen, which helps tighten skin and fight the signs of aging. It also keeps the moisture intact in your skin. Its anti-inflammatory properties can also help combat acne by reducing swelling.

It may also reduce sebum production and make your skin look fresh and oil-free. Kiwi has an abundant amount of vitamin C and can give incredible results for your skin. You can also mix kiwi with aloe vera to make a natural mask for glowing skin.

8. May improve eye health

Along with many other benefits, kiwi is valuable for ocular health too. Along with antioxidants, carotenoids found in kiwi can help prevent eye diseases and improve eye health.

9. Benefits in pregnancy

Kiwis contain a sufficient amount of folate. Folate is an essential B vitamin that increases the production of white blood cells and red blood cells. It can help develop the fetus during pregnancy and lessen the chances of birth defects. It also helps boost fertility, increasing your chances of getting pregnant.

10. May support bone health

Vitamin K is critical for bone health. Kiwis contain vitamin K and small quantities of calcium and phosphorous, which can benefit bone health. Consumption of kiwis can prevent osteoporosis too.

Kiwi Nutrition Facts

Kiwi is rich in essential vitamins and minerals. Following is the nutritional value* of a 100-gram serving of kiwi:

NutrientAmount in 100g kiwi
Energy (calories)64
Fiber (g)3
Carbohydrates (g)14
Fat (g)0.44
Protein (g)1
Vitamin C83% of the daily requirement
Vitamin K34% of the daily requirement
Vitamin E9% of the daily requirement
Potassium4% of the daily requirement
Folate7% of the daily requirement
Copper15% of the daily requirement
Magnesium4% of the daily requirement
Source: Healthline

Kiwi is a rich source of Vitamin C, which is a vital nutrient for smooth bodily functions and body development. It is a strong antioxidant that protects the cells and benefits your body in many ways. Adding to that, other nutrients present in kiwi also present various benefits to your body.

Possible Side Effects Of Kiwi Fruit

Even with the numerous health benefits of kiwi, it is possible that it may not be suitable for everyone. Side effects of consuming kiwi include:

Kiwi Allergy

Some people may be allergic to kiwi, and it can pose a threat to their health. Symptoms of kiwi allergy may range from mild to severe. These symptoms may include:

  • Skin rash
  • Itching on the tongue, mouth, and lips
  • Difficulty breathing
  • Facial swelling
  • Dizziness
  • Vomiting

If you suffer from any of the symptoms above, it is best to rush to your nearest emergency.

Interactions with medications

Kiwi provides potassium to the body. If you are taking medications that cause higher levels of potassium in the blood, consuming kiwi may unnecessarily increase your potassium levels which can be dangerous for your health. Moreover, people with heart issues are often prescribed blood thinners. Kiwis can counteract the effect of blood thinners as they contain a substantial amount of Vitamin K.

Does this mean that you need to take kiwi out of your diet for good? Not at all! Moderate your intake of kiwis, especially if you are on prescription medications. Moderate use is also crucial if you are trying to lose weight. Consult a Nutritionist in Karachi to get guidance on how many kiwis you should consume in a day.

Different Ways to Eat Kiwi

Most people consume kiwi raw. However, there are numerous dishes that you can use kiwi in. Many salads include kiwi. Mixing kiwi in salads can give them a sweet and tangy taste. It can be used in smoothies and shakes, especially the ones with lower calories.

Moreover, it can be mixed with watermelon water to make kiwi and watermelon-infused detox water, which is rich in Vitamin C and can give you clear and glowing skin. People who like sweet and sour desserts can add kiwis to provide them with a tangy taste.  


Kiwi is a zesty-flavored fruit that can be a treat for those who love eating sweet and sour fruits. This bright green fruit originates from China, but it is not readily available in Pakistan. It is also more expensive than other fruits in Pakistan as we need to export it. Nonetheless, kiwi is a superfood that provides many health advantages to your body.

It is particularly nutritious due to Vitamin C, Vitamin K, folate, and other useful minerals bound in this tasty fruit. You can add it to your daily diet in many forms, and you may find it beneficial. Like all other foods, practicing moderation is integral to achieving the maximum value you can get from eating kiwis.

Disclaimer: The contents of this article are intended to raise awareness about common health issues and should not be viewed as sound medical advice for your specific condition. You should always consult with a licensed medical practitioner prior to following any suggestions outlined in this article or adopting any treatment protocol based on the contents of this article.

Ms. Ayesha Nasir
Ms. Ayesha Nasir - Author Ms. Ayesha Nasir is a very well known dietitian and nutritionist in Lahore thanks to her numerous television appearances and a stellar reputation. She has appeared on City@10 as an expert guest numerous times and is also currently regularly seeing new patients.
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