Health Benefits of Kiwi Fruit

Health Benefits of Kiwi Fruit

Kiwi fruit is becoming popular day by day, and there are several reasons behind it. Even though its a small fruit, Kiwis are rich in Vitamin C and potassium and other vital nutrients. The major health benefits of Kiwi fruits include boosting our immune system, lowering the blood pressure, and preventing cardiovascular diseases. This article will also give some tips on how to use Kiwis if you have never used it before.


Kiwi fruit is also abundant in fibres. High fibre diet prevents constipation, bloating and helps maintain a normal bowel movement pattern. Apart from fibres, Kiwis are rich in digestive enzymes like “actinidain” which acts on the breakdown of proteins in our diet. Elderly persons suffering from constipation have benefited from Kiwi fruits due to it’s mild laxative action.

The low glycemic index of Kiwi fruits makes them safer in diabetic patients.

Heart Safety

High sodium (salt) intake is highly associated with high blood pressure. High sodium levels in our body means that the potassium levels would be compromised. Kiwi fruits are rich in potassium (about 250mg in one fruit) and are thus helpful in maintaining the normal body electrolyte balance. In this way Kiwi fruits helps maintain a normal blood pressure.

High potassium, high fibre and normal blood pressure are the three factors which protect your heart and it is only nature’s wonder that all these factors are packed in the small Kiwi fruit!


Kiwi fruit is packed with all the essential nutrients that are needed to prevent our body from various infections. It is a rich source of Vitamin C, Vitamin E and other antioxidants which helps in this regard.

Kiwi fruits are rich in Vitamin C (about 100mg in one fruit) compared to other fruits.


Vitamin E and other antioxidants in the Kiwi fruit along with Vitamin C (major component of collagen which supports skin) helps reduce degeneration and maintain a smooth skin with minimal wrinkles.


High potassium in Kiwi fruits can also help prevent stroke, osteoporosis and reduce the chances of kidney stone formation.

Lutein and other antioxidants in Kiwis helps reduce the chance of degenerative eye diseases and even cancers.

Deeper and better sleep is yet another benefit of eating Kiwi fruits.

How to Use?

Two to three Kiwi fruits a day would be just fine to keep the doctor away! There are several ways to eat the fruit, but we recommend cutting the fruit into 2 halves and scooping the contents with a spoon. Preparing fresh whole fruit juice (including skin and seeds) and using small slices of Kiwis in salads would also work.

Good things come in small packages, isn’t it?


Image Credit – jh_tan84

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