19 best kiwi benefits

Filed in: Fruits.

The health benefits of kiwi include improved skin care cardiovascular health, minor blood pressure, and prevention of strokes. It also helps in the insomnia treatment, cancer, macular degeneration and diabetes. Due to the flavonoid-rich compounds found in kiwi, it also helps during pregnancy and promotes the absorption of iron in the body. In addition, the antimicrobial properties of the kiwi protect against a series of pathogens and strengthen the immune system.

What is kiwi?

The kiwi, also known as Chinese gooseberry, is a delicious berry of a woody vine, and is popularly known by its abbreviated name "kiwi". [1] It belongs to the genus Actinidia that includes around 60 species. Worldwide, the most consumed varieties are the "diffuse" and the "golden".

The kiwi is native to China, where it is also the national fruit. Originally known as 'Yang Tao', it is an opaque, oval-shaped brown fruit with a diffuse texture. The inner pulp is a living flesh, semi-translucent, bright green with a radiant pattern of spikes of a lighter color, freckled with a few edible black seeds. The kiwi has a unique and invigorating flavor with a smooth and creamy texture.

Italy, New Zealand, France, Japan, Chile and the United States are the main contributors to the commercial The production of this fruit, where he went through several name changes. [2] After reading several names, the fruit was finally named "kiwi" in honor of the national bird of New Zealand because of its small, fuzzy and brown appearance that resembles the brown kiwi fur coat that does not fly.

Nutritional information Kiwi, green, raw.

Serving size: 100 g 1 cup, slice (180 g) 1 fruit (2 "diameter) (69 g) 1 serving of NLEA (148 g)
Nutritious Value
Water [g] 83.07
Energy [kcal] 61
Protein [g] 1.14
Total lipids (fat) [g] 0,52
Carbohydrates, by difference [g] 14.66
Fiber, total dietetics. [g] 3
Sugars, total [g] 8.99
Calcium, ca [mg] 3. 4
Iron, faith [mg] 0.31
Magnesium, magnesium [mg] 17
Phosphorus, p [mg] 3. 4
Potassium, k [mg] 312
Sodium, Na [mg] 3
Zinc, zn [mg] 0.14
Vitamin C, total ascorbic acid. [mg] 92.7
Thiamin [mg] 0.03
Riboflavin [mg] 0.03
Niacin [mg] 0.34
Vitamin B-6 [mg] 0.06
Folate, DFE [µg] 25
B12 vitamin [µg]
Vitamin A, RAE [µg] 4
Vitamin A, IU [IU] 87
Vitamin E (alpha-tocopherol) [mg] 1.46
Vitamin D (D2 + D3) [µg]
Vitamin D [IU]
Vitamin K (phylloquinone) [µg] 40.3
Fatty acids, total saturated. [g] 0.03
Fatty acids, total monounsaturates. [g] 0.05
Fatty acids, total polyunsaturates. [g] 0.29
Fatty acids, total trans [g]
Cholesterol [mg]
Caffeine [mg]
The sources include: USDA [3]

Kiwi Nutrition

According to the USDA National database of nutrients, the kiwi is an excellent source of vitamin C (ascorbic acid). [3] Other vitamins, such as vitamin A, folate, vitamin E (alpha-tocopherol) and vitamin K (phylloquinone) are also present in good quantities. The mineral wealth of the kiwi includes a tremendous amount of potassium along with other minerals such as calcium, magnesium and phosphorus. The fruit also contains antioxidants and comes with an additional advantage of dietary fiber. A serving of 100 grams of kiwi has about 61 calories and 15 grams of carbohydrates. Thus, a small kiwi fruit stores a treasure trove of nutritional surprises.

Kiwi health benefits

The growing global popularity of kiwi. attributes to a surprising mix of its unique appearance, flavor and nutritional assets. [4] The benefits of the fruit for medical conditions have been discussed as in:

Treat asthma

Due to the high content of antioxidants and vitamin C in the kiwi, it is known to treat asthma. It improves lung function and also prevents wheezing in children.

Aids in digestion

The kiwi is valuable to maintain a healthy digestive system. It is a delicious source of fiber that promotes digestion and maintains intestinal health. Dr. Margot Skinner, Vice President of the World Confederation of Physical Therapy (WCPT) in her co-authored book "Bioactives in the fruit: health benefits and functional foods" says: "The kiwis are now widely recognized for their strong laxative properties, and this has been confirmed by controlled clinical studies." It helps to provide relief to constipation Stimulating the intestinal system. [5] The natural laxative properties of this fruit due to its fiber content add volume to the feces and make it soft.

A study conducted with kiwi revealed that it is rich in proteolytic enzyme actinidin, which improves the digestion of proteins and facilitates smooth transit through the digestive system. Polysaccharides Present in the help of the fruit to prevent adhesion of enteropathogens and stimulate the probiotic bacteria in the colon. Kiwi extracts promote the growth of lactic acid, inhibit the development of the bacterium Escherichia Coli and help maintain digestive health.

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Increase immunity

The kiwi contributes favorably to the regulation of the innate and adaptive immune system, which is very important for the proper functioning of the body. The consumption of kiwi helps to fight seasonal infections and other diseases that are attributed to its antimicrobial and antifungal action. It has been demonstrated that kiwi extracts exert a bacteriostatic action against various pathogens, including Staphylococcus aureus and Staphylococcus pyogenes. Kiwi helps reduce the symptoms of cold and flu and other upper respiratory tract infections. It also exerts anti-inflammatory effects and shows the activity of proinflammatory cytokines.

Antioxidant and Vitamin C Rico

Kiwi offers an impressive quantity of vitamin C, phenolic components and carotenoids that promote good health. [6] A comparative study with kiwi, oranges and grapefruit revealed that the kiwi contains stronger antioxidant qualities compared to the latter. Attributing to the presence of nutrients. phytochemicals, has the ability to protect the DNA present in the body's cells from oxidative damage caused by free radicals, which reduces the risk of inflammations and diseases.

Controls of diabetes

The kiwi has a low glycemic index (GI) that makes it suitable for diabetics. A study conducted with kiwi extracts showed that the intake of this fruit helps regulate adipogenesis, which is essential to prevent diabetes. Adipose tissue dysfunction in the body is strongly implicated in the development of insulin resistance and diabetes.

infographic kiwi

Reduces blood coagulation

According to the study by Dr. [7] Asim Duttaroy, University of Oslo, Norway, the daily consumption of some kiwis helps to reduce the response of platelet aggression or the risk of blood coagulation. This fibrinolytic effect of the fruit in the blood vessels avoids the risk of thromboembolic and cardiac disorders, such as atherosclerosis.

Regulates blood pressure

The bioactive compounds present in kiwifruit can help lower blood pressure levels in the body. Therefore, it also helps to mitigate the risk of certain conditions. caused for high blood pressure, including strokes and heart attacks. [8]

Improve the health of the heart

As mentioned, the kiwi is rich in protective polyphenols. along with vitamin C, vitamin E and potassium, which are effective in maintaining cardiovascular health. [9] A research study revealed that this fruit exerts inhibitory activities that help reduce triglycerides in the blood, thus improving the overall health of the heart.

Promote the vision

The kiwi, which is a rich source of phytochemicals lutein and zeaxanthin, is suitable for eye care, says a study by Dr. [10] Olaf Sommerburg, Department of Ophthalmology and Visual Sciences, University of Texas Medical Branch, EE. UU These useful components along with vitamin A protect the eyes from cataracts, age-related macular degeneration and other disorders that destroy vision.


With a serving of 100 grams of kiwis that contain only 55 calories, they become a great food to lose weight. Its distinctive flavor also comes with soluble fiber that promotes satiety and therefore reduces the sensation of hunger.

Induce to sleep better

According to one study, the kiwi is a good source Serotonin, which helps improve the quality of sleep. [5] It can also help improve the onset of sleep and reduce wakefulness after onset, thus providing relief from any sleep disorder. A study done by Dr. [11] Erik Musiek, of Knight Alzheimer's Disease Research Center, School of Medicine at the University of Washington, Missouri, suggests that irregular sleep patterns are one of the main reasons behind the onset of Alzheimer's disease.

This fruit contains flavonoids like quercetin, naringenin, rutin, catechin and epicatechin, which modulate the sleep-inducing receptors and are considered an effective sedative agent based on plants. Attributing to this, the kiwi peel is a potent ingredient for the development of natural aids to sleep.

Improves iron absorption

Kiwi is a rich source of vitamin C and other phytochemicals such as lutein and zeaxanthin help prevent iron deficiency disorders. A comparative study published In the British Journal of Nutrition conducted between kiwi and banana, it was revealed that consumption of kiwi along with an iron-rich breakfast cereal produces a significant increase in iron in the body compared to banana. [12]

Beneficial in pregnancy

The kiwi is a perfect fruit for a pregnant woman that is attributed to the abundance of natural folic acid. Folate helps prevent the occurrence of neural tube defects in unborn babies and is essential for brain and cognitive growth. Other vital nutrients, such as vitamin C, E and K, together with the flavonoids present in the fruit, also contribute in a beneficial way to the general health and development of the fetus and the future mother.

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Skin care

Kiwis help keep Healthy and soft skin due to its important contribution to the process of collagen synthesis. [13] It contains vitamin C, which helps maintain firm skin and accelerates the healing of cuts and abrasions. Vitamin E in kiwi helps reduce fine lines and the appearance of wrinkles. It also helps to reduce the harmful effects of ultraviolet radiation on the skin, while the antioxidants present in this fruit work as a perfect anti-aging agent Avoid the early degeneration of the skin and keep it rejuvenated.

Prevents cancer

The kiwi has traditionally relied on Chinese folk medicine for its effectiveness in curing various types of cancer, such as colon cancer, liver cancer, breast cancer, stomach cancer and lung cancer. The kiwi extracts inhibit the proliferation From cancer cells and protect the damage to endogenous DNA. [14] The fruit acts against cancer by being cytotoxic to malignant cancer cells without affecting normal and healthy cells. Antioxidants, carotenoids, vitamins and fiber contribute beneficially to the effectiveness of kiwi in the prevention or cure of cancers. The catechin, a phytochemical present in the kiwi, helps reduce the toxicity of anticancer agents by stimulating the proliferation of the bone marrow.

Treats cystic fibrosis

The kiwi contains a kisser, a peptide rich in cysteine, which can be valuable in the treatment of cystic fibrosis.


The kiwi is used in the preparation of antimicrobial products to reduce the development of resistance to conventional medicines for the infectivity of fungi and bacteria.

Treats arthritis

Attributing to its anti-inflammatory properties, it is also valuable in the treatment of rheumatoid arthritis. Include this fruit in your diet to bring a nutritionally Dramatic style for your health.

Improves the alkaline balance

The presence of rich minerals in the kiwi helps to neutralize the acidity in the stomach, thus reducing the discomfort and nausea caused by it.

How to serve the kiwi?

The kiwi can be eaten in several ways, as mentioned below.

Fruit salad: Due to its characteristic appearance and its refreshing taste, the kiwi can bring an incredible tropical style to your plate of fruit salad. Bakery products: Kiwi with high nutrient content can be used as a functional ingredient to prepare bakery products with an improved health factor.

It contains a potato softening enzyme that is useful for breaking down the fibrous tissues of hard meats. However, for this same reason, the kiwi does not go well with gelatin-based products. The enzyme of papain is also known to have a curdling effect in milk. In case you intend to use kiwifruit in any dairy or gelatin product, cook it for a while to neutralize the enzymes.

How to select and store kiwi?

Pick kiwis that are soft and firm and avoid those with bruises or wet spots. The ripened kiwi would yield to a gentle pressure. They can be matured by keeping the room temperature away from heat or sunlight for a couple of days or by placing them with an apple or banana in a paper bag to accelerate ripening. The ripened kiwi can be stored in the refrigerator for a few weeks.

Side effects

The kiwi may pose certain side effects. even [15] monitoring:

Allergic reactions: Allergic reactions can vary from mild, localized oral allergies to fatal conditions such as anaphylaxis, which can be fatal. Studies suggest that the presence of significant allergens in the kiwi can cause severe reactions predominantly in young children. Oxalates: The kiwi is a source of raphide oxalate crystals. Excessive consumption of oxalate-rich foods such as kiwi may pose a threat to the development of kidney calcium oxalate stones in some people. It can also interfere with the absorption of certain nutrients such as calcium and magnesium in the body.

Other side effects

Oral Allergy Syndrome (OAS) Diarrhea Latex Allergy Pancreatitis Problem Dermatitis Bleeding disorder

Pregnant or breast-feeding Women should consult their doctor before eating this fruit. The fruit has natural qualities to thin the blood without side effects such as aspirin, but even so, moderation is recommended.

19 best benefits of kiwi fruit, reference: https://www.organicfacts.net/kiwi.html

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