kiwi image

Benefits of Kiwi

There are different benefits of kiwi, some of them I am mentioning here. Go through the whole article.

Kiwi Fruit

Kiwi, (Actinidia deliciosa), also called kiwifruit or Chinese gooseberry, woody vine and edible fruit of the family Actinidiaceae.

The plant is native to mainland China and Taiwan and is also grown commercially in New Zealand and California.

The fruit has a slightly acid taste and can be eaten raw or cooked. The juice is sometimes used as a meat tenderizer.

Raw kiwis are high in vitamins C and K.


As we have mentioned above Kiwis are high in Vitamins C and K. They have very less amount of protein in it.

The nutritional chart is as follows:

Kiwifruit, green, raw
Nutritional value per 100 g (3.5 oz)
Energy255 kJ (61 kcal)
Carbohydrates14.66 g
Sugars8.99 g
Dietary fiber3 g
Fat0.52 g
Protein1.14 g
Vitamin A equiv. lutein zeaxanthin122 μg
Thiamine (B1)2%0.027 mg
Riboflavin (B2)2%0.025 mg
Niacin (B3)2%0.341 mg
Pantothenic acid (B5)4%0.183 mg
Vitamin B65%0.063 mg
Folate (B9)6%25 μg
Vitamin B120%0 μg
Choline2%7.8 mg
Vitamin C112%92.7 mg
Vitamin E10%1.46 mg
Vitamin K38%40.3 μg
Calcium3%34 mg
Copper7%0.13 mg
Iron2%0.31 mg
Magnesium5%17 mg
Manganese5%0.098 mg
Phosphorus5%34 mg
Potassium7%312 mg
Selenium0%0.2 μg
Sodium0%3 mg
Zinc1%0.14 mg
Other constituentsQuantity
Water83 g
Link to USDA Database entry
Units: μg = micrograms • mg = milligrams IU = International units
Percentages are roughly approximated using US recommendations for adults.
Source: USDA Nutrient Database
Kiwifruit, Zespri SunGold, raw
Nutritional value per 100 g (3.5 oz)
Energy262 kJ (63 kcal)
Carbohydrates15.8 g
Sugars12.3 g
Dietary fiber1.4 g
Fat0.28 g
Protein1.02 g
Vitamin A equiv. lutein zeaxanthin24 μg
Thiamine (B1)0%0 mg
Riboflavin (B2)6%0.074 mg
Niacin (B3)2%0.231 mg
Pantothenic acid (B5)2%0.12 mg
Vitamin B66%0.079 mg
Folate (B9)8%31 μg
Vitamin B123%0.08 μg
Choline0%1.9 mg
Vitamin C194%161.3 mg
Vitamin E9%1.4 mg
Vitamin K6%6.1 μg
Calcium2%17 mg
Copper8%0.151 mg
Iron2%0.21 mg
Magnesium3%12 mg
Manganese2%0.048 mg
Phosphorus4%25 mg
Potassium7%315 mg
Selenium1%0.4 μg
Sodium0%3 mg
Zinc1%0.08 mg
Other constituentsQuantity
Water82 g
link to USDA Database entry
Units: μg = micrograms • mg = milligrams IU = International units
Percentages are roughly approximated using US recommendations for adults.
Source: USDA Nutrient Database


Kiwi benefits image

There are several benefits of kiwi, some are mentioned below:

1. Boosts the immune system

  • Vitamin C is an essential nutrient when it comes to boosting your immune system to ward off disease. 
  • Kiwis are nutrient-dense and full of vitamin C. In fact, just 1 cup of kiwi provides about 273 percent of your daily recommended value.
  • One study even found that kiwis may support immune function and reduce the likelihood of developing cold- or flu-like illnesses. This is especially true in at-risk groups like adults over the age of 65 and young children. These are the useful benefits of kiwi.

2. Healthful Skin

  • Vitamin C contributes to the production of collagen, a key component in cells and organs throughout the body, including the skin.
  • The vitamin also boosts the body’s ability to heal wounds.
  • Taking oral collagen supplements may help boost skin elasticity and hydration and reduce wrinkles.
  • Taking supplements is not the same as consuming vitamin C in kiwis, but eating the fruit may still help keep the skin healthy.
  • Kiwifruit also provides vitamin E, or tocopherol. The antioxidant properties of vitamin E and its ability to help protect the skin from sun damage may help prevent skin disorders.

3. Can help to manage blood pressure

  • They can also help us to manage our blood pressure.
  • A 2014 study found evidence that the bioactive substances in three kiwis a day can lower blood pressure more than one apple a day.
  • Long term, this may also mean a lowered risk for conditions that can be caused by high blood pressure, like strokes or heart attacks.

4. Constipation Prevention

  • A 2019 study concluded that when healthy people eat kiwis, their small intestines are better able to retain water, leading to greater stool frequency and softer stool consistency.
  • The study authors suggested that kiwifruit could be a natural alternative to medical laxatives for people with mild constipation.

5. Can help in treating Asthma

  • It’s thought that the high amount of vitamin C and antioxidants that kiwis contain can actually help treat people with asthma.
  • One study from 2000 found that there was a beneficial effect on the lung function among those who consumed fresh fruit regularly, including kiwis.
  • Fresh fruit like kiwi may reduce wheezing in susceptible children.

6. 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 may help prevent osteoporosis.
  • Vitamin K also plays an important role in blood clotting.
  • One kiwi provides 23–30% of an adult’s daily requirement of the vitamin.

7.Protects against vision loss

  • Macular degeneration is the leading cause of vision loss, and kiwis might help protect your eyes from it.
  • One study found that by eating three servings of fruit a day, macular degeneration was decreased by 36 percent.
  • Kiwis high levels of zeaxanthin and lutein are thought to contribute to this effect. Useful Benefits of kiwi.

Health Risk of Kiwi Fruit

Some nutrients in kiwis may interact with medications or cause other adverse effects.


Doctors often prescribe these medications for people with heart disease.

Beta Blockers can cause potassium levels to rise in the blood, so people taking this type of medication should monitor their intake of potassium.

Kidney problems

Consuming too much potassium can also be harmful for people whose kidneys are not working properly.

If the kidneys are unable to remove excess potassium from the blood, life-threatening complications can arise.

Blood thinners

People at risk of cardiovascular disease may take blood thinners, such as warfarin (Coumadin).

Kiwi contains a significant amount of 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.


Some people experience allergic reactions to kiwi. 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.

Forms and Dosages

Kiwi Benefits shake

Kiwis can be eaten as they are or blended into a smoothie. It is best not to cook kiwi so it retains its vitamin C content.

It can also be taken as a supplement. Supplements can be in powder, tablet, or capsule form, and are typically made from kiwi extract.

The dosage you take depends on factors like age, health status, and what you’re trying to treat. Eating one to three kiwis a day is enough for most people to get the boost of nutrients from the fruit.

A daily dose of some kiwi powders is about 5.5 grams. Follow the instructions on supplements you take, and ask your doctor before starting a new supplement regimen. They’ll be able to tell you how much is safe for you.


If you do not have latex allergy, you can have kiwifruits every day. They are terrific sources of vitamin C and fiber. Their mushy texture and tangy-sweet taste make them an amazing addition to your diet. Use kiwi into your day to day life as there are so many benefits of kiwi.

You may also like:


Rating: 5 out of 5.

6 thoughts on “Benefits of Kiwi”

  1. Hi! I’ve been reading your site for some time now and
    finally got the bravery to go ahead and give you a shout
    out from Huffman Texas! Just wanted to mention keep up the good job!
    I’ve been browsing on-line more than 3 hours lately, yet I
    by no means found any interesting article like yours.

    It is pretty worth sufficient for me. Personally, if all website owners and bloggers made excellent content material as you probably did,
    the web will likely be much more useful than ever before.
    Woah! I’m really digging the template/theme of this website.
    It’s simple, yet effective. A lot of times it’s tough to get that “perfect balance”
    between user friendliness and visual appeal. I must
    say that you’ve done a amazing job with this. In addition, the blog loads very quick for me on Internet explorer.

    Excellent Blog!

  2. I am extremely inspired with your writing abilities as smartly
    as with the layout to your weblog. Is this a paid topic
    or did you customize it your self? Anyway keep up the nice high quality writing, it’s rare to see
    a nice blog like this one today..

Leave a Comment

Your email address will not be published. Required fields are marked *

%d bloggers like this: