10 Unique Health Benefits of Kiwi - Calories, Uses, Nutrition

This fruit may be small in size and might not appeal at first sight but ignore it at your own risk.

Kiwi fruit has a multitude of health benefits for skin, hair and health. It helps lower blood pressure, prevents stroke, treats insomnia, cures diabetes and much more. It also promotes absorption of iron in your body that helps treat anaemia.

The biological name of Kiwi fruit is Actinidia Deliciosa and according to a study from the Brazilian Archives of Biology and Technology states that Kiwi fruit possess anti-oxidants properties that prevents the formation of free radicals in your body. The different anti-oxidative characteristics of Kiwi fruit which is used to cure different health issues.

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Interesting Things About Kiwi Fruit

Kiwifruit or Chinese Gooseberry and is the edible berry among the various species of woody vines in genus Actinidia. The fruit is oval in shape and is of a size similar to a large hen’s egg. It has a fibrous and greenish brown skin which is not edible. The green flesh lined with black tiny edible seeds provides a plethora of health benefits. It has a sweet and tangy taste and is also full of vitamins like A, C, E which are essential nutrients for human body.

Health Benefits and Uses of Kiwi Fruit

1. Aids Digestion

Kiwi contains dietary fiber which helps in digestion. They also contain a proteolytic enzyme called actinidin which breaks down protein. According to Kaur L, Riddet institute, New Zealand in a research paper Journal of Agriculture and Food Chemistry states that Kiwi fruit assists in gastric digestion and the actinidin present in Kiwi helps digest various protein under gastric conditions.

How To Use: Have 2-3 Kiwi in a day to regulate your bowel movements and keep your digestive system healthy. You can make a fruit salad after an hour of your breakfast and have it when you feel those hunger pangs.

2. Boosts Immune System

Kiwi contains an abundance of Vitamin C which is an essential vitamin to boost immunity. It helps ward off diseases like common cold, viral fever, nausea and several others. Kiwi also has anti-oxidants that prevent the formation of free radicals in your body. According to a study published in the Canadian Journal of Physiology and Pharmacology, Kiwi fruit is a rich source of anti-oxidants, it protects the body from endogenous oxidative damage and supports immune function. It also reduces the occurrence and severity of cold or flu-like illness in adults and children.

How To Use: Take fresh Kiwi and extract their juices in a mixer. Add black salt for taste and give a boost to your immune system.

3. Controls Diabetes

Kiwi has a low-glycemic index which makes it suitable for a diabetic person. It helps regulate adipogenesis which is critical for a diabetic patient as it causes insulin resistance and worsens diabetes. According to a study published in the International Journal of Nutrition, Pharmacology, Neurological Diseases in Kiwi fruit is used for treatment and control of diabetes mellitus.

How To Use: A glass of Kiwi Juice can be beneficial for you. You also can use Kiwi with a salad which is going to help you control diabetes accompanied by a great tangy taste.

4. Regulates Blood Pressure

Kiwi contains bioactive components that help in lowering blood pressure. It also helps reduce the chances of strokes or heart attacks caused due to high blood pressure. According to Svendsen M., Oslo University, Norway the consumption of Kiwi enhances endothelial function and lowers elevated blood pressure.

How To Use: Make a Kiwi salad for yourself by peeling the brown peel of the fruit and cutting it in halves. Mix it with 2 tsp vinegar, black salt and mint leaves. You can add pepper for taste. Eat healthy and keep your blood pressure in check.

5. Reduces Blood Clotting

Consumption of Kiwi reduces blood clotting to a greater extent. Kiwi also reduces the amount of fat in the blood. According to Duttaroy AK., University of Oslo, Norway that Kiwi fruit contains high amounts of vitamin C, vitamin E and polyphenols which are beneficial to prevent cardiovascular disease.

How To Use: Consume 2-3 Kiwi in its raw form to reduce blood clots in your system. You can also add coriander leaves in your Kiwi salad to help soften the clots.

6. Helps in Weight Loss

Kiwi contains vitamin C and E which helps in the breakdown of accumulated fat in the adipose tissue. The soluble fiber in the fruit helps induce satiety and reduces hunger pangs. According to Satya P. Sharma, Conbuk National University Medical School, Korea Kiwi fruit has paradoxical effects on obesity.

How To Use: Kiwi glazed ‘orange colour’ carrots are perfect way of losing weight as they are rich in fibre. You can pour Kiwi juice on the boiled carrots to promote weight loss. For a better taste, you can add a pinch of salt and pepper to it. Ta da lose weight with Kiwis!

7. Treats Cystic Fibrosis

Kiwi fruit contains kissper, a cysteine-rich peptide that helps treat cystic fibrosis in the ovaries of a woman. It contains anti-oxidants and anti-inflammatory properties that helps gastrointestinal effects which breaks down the cysts in ovaries. According to the book ‘Bio actives in Fruit’ (published in 2013) edited by Margot Skinner Denise Hunter the Kiwi fruit is an essential fruit to treat cystic fibrosis.

8. Improves Eye Sight

Kiwi prevents macular degeneration and thus, it helps improve eye sight and prevents loss of vision. Kiwis high level of zeaxanthin and lutein that helps reduce macular degeneration. David P. Richardson writing in the i European Journal of Nutrition concludes that Kiwis contain Vitamin C and E which helps strengthen eye sight and prevents premature degeneration.

9. Improves Skin Quality

Kiwi fruit contains certain vitamins like Vitamin E and C and minerals like Iron, magnesium and phosphorous that helps improve skin quality. According to the book ‘Bio actives in Fruit’ (published in 2013) edited by Margot Skinner Denise Hunter Kiwi improves your skin complexion as it regulates blood flow. It purifies blood and that helps reduce fine lines and premature wrinkles in your skin.

10. Beneficial In Pregnancy

Kiwi is a perfect fruit for a pregnant woman as it contains natural folate. Natural folate enhances brain and cognitive growth in a foetus and also reduces the chance of neural defects in an unborn baby. Juliet Ansell writing in the European Journal of Nutrition states that Kiwi contains essential vitamins and minerals that help in overall growth and development of a foetus.

Also Read: Grapefruit BenefitsGooseberry Uses

Nutritional Value of Kiwi Fruit

Nutrition Type Value
Vitamin A 4 mg
Vitamin C 92.7 mg
Vitamin E 1.46 mg
Vitamin K 40.3 mg
Fatty Acids (polyunsaturated) 0.29 mg
Iron 0.31 mg
Magnesium 17 mg
Phosphorous 34 mg
Potassium 312 mg
Calories 54 Calories


Source: Utah State University Co-operative extension, Dr. Paul Lachance, New Brunswick, United States of America

It also contains anti-oxidants and anti-inflammatory properties which helps prevent and cure several health issues. Kiwi fruit has a high-water content of 83.7 gm in 100 gm of Kiwi fruit which helps you feel satiated and makes you feel fuller. It is a fruit that initiated quick weight loss as it treats obesity. According to Utah State University Co-operative extension, Dr. Paul Lachance, New Brunswick, United States of America, Kiwi contains 61 calories in three and half ounce. It also contains copper as a mineral that strengthens bone, brain development and boosts immune system.

Also Read: Lychee Nutrition 

Risks and Precautions when Consuming Kiwi Fruit

Kiwi is 100% natural and it does not possess any potential risks or harm to your body. However, you can keep the following things in mind before starting to consume Kiwi at a regular basis:

  • Kiwi fruit can cause allergic reactions if you are allergic to certain vitamins and minerals. It is highly advisable to check for the vitamins and minerals present in Kiwi and your body response towards them.
  • You should restrict the consumption of Kiwi fruit to 2-3 fruit in a day. Over-consumption may interrupt with absorption of certain minerals in your body and may disturb your digestion.
  • Pregnant woman should consult their doctor as consumption of Kiwi helps in thinning of blood and it might interrupt with the development of the foetus in the womb.

How To Consume Kiwi

A brown colour Kiwi that has green colour flesh is the one which is ripe and provides you the above-mentioned benefits. Pick up Kiwis which are soft and firm as they are ripe and can be stored for up to two weeks in your refrigerator. If you wish to add kiwi in your diet to reap its benefits, you can consume kiwi in the following forms:

  • You can make strawberry kiwi smoothie for your morning breakfast as it helps to kick-start your day with a healthy drink and aids in digestion throughout the day
  • You can have Kiwi juice if you can bear that sweet but tangy taste in this form.
  • A fruit salad that includes Kiwi can bring a multitude of health benefits and improves immunity. A strong immune system prevents the onset of various diseases like cold, cough, flu, fever and much more.

Some Fun Facts About Kiwi

  • Kiwis are found all year round and are generally grown in California (November-May) and in New Zealand (June-October)
  • The fuzzy brown peel of Kiwi is edible but most people prefer to peel the Kiwi before having it
  • You can consume Kiwi as a supplement as it is available as a capsule, tablet or as powder.
  • Kiwi fruit is native to China and is the national fruit of the country
  • Kiwi is originally referred as ‘Yang Tao’


It is evident from the above-mentioned benefits that the Kiwi is a highly beneficial fruit that you should include in your diet in order to lead a healthy life. The anti-oxidant and anti-inflammatory properties of Kiwi reduce the symptoms and the onset of various diseases.

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