• 28/05/2024

10 Health Benefits of Kiwifruit

First and foremost, Health Benefits of Kiwifruit, often referred to as the king of fruits, is not only delicious but also incredibly nutritious. Packed with vitamins, minerals, and antioxidants, kiwifruit offers a multitude of health benefits that can enhance overall well-being. In this article, furthermore, we’ll explore the top 10 health benefits of kiwifruit, highlighting its importance as a dietary staple.


One kiwifruit, weighing approximately 75 grammes (g), contains the following nutrients:

  • 10 Health Benefits of Kiwifruit
    10 Health Benefits of Kiwifruit

    Calories – 64

  • Carbs – 14 grams
  • Fibre – 3 grams
  • Fat – 0.44 grams
  • Potassium –  4 percent of the daily value
  • Protein – 1 gram
  • Vitamin K – 34 percent of the daily value
  • 26 mg of calcium, or 2 percent of the daily value
  • Vitamin C – 83 percent of the daily value
  • 1 mg of vitamin E, or 7 percent of the daily value
  • Magnesium – 4 percent of the daily value
  • 20 mcg of folate, or 5 percent of the daily value
  • 3 mcg RAE of vitamin A, or 0.3 percent of the daily value

Health Benefits of Kiwi 


  1. Boosts Immune System:
  • Health Benefits of Kiwifruit is rich in vitamin C, which is essential for a robust immune system.
  • Adequate intake of vitamin C from kiwifruit helps the body fight off infections and
  • illnesses.
  • The high vitamin C content in kiwifruit also promotes the production of white blood cells, which are key to immune defense.
  1. Supports Digestive Health:
  • most importantly Kiwifruit is an excellent source of dietary fiber, which aids digestion and prevents constipation.
  • The enzyme actinidin found in kiwifruit helps break down proteins, facilitating digestion and nutrient absorption.
  • Regular consumption of kiwifruit promotes a healthy gut microbiome, reducing the risk of digestive disorders.
  1. Improves Heart Health:
  • Potassium and fiber in kiwifruit help regulate blood pressure levels, reducing the risk of heart disease.
  • Antioxidants like vitamin C and E in kiwifruit protect against oxidative stress and inflammation, which are contributors to heart disease.
  • Including kiwifruit in your diet may lower cholesterol levels and improve overall heart health.
  1. Enhances Eye Health:
  • Kiwifruit contains lutein and zeaxanthin, antioxidants that protect the eyes from age-related macular degeneration.
  • Regular consumption of kiwifruit may reduce the risk of cataracts and other eye disorders.
  • The vitamin C content in kiwifruit supports the health of blood vessels in the eyes, reducing the risk of eye-related complications.
  1. Aids Weight Management:
  • Despite its sweet taste, kiwifruit is low in calories and glycemic index, making it a weight-friendly option.
  • The fiber in kiwifruit promotes satiety and reduces appetite, aiding in weight loss and management.
  • Incorporating kiwifruit into a balanced diet can help control cravings and prevent overeating.
  1. Promotes Skin Health:
  • Vitamin C in kiwifruit stimulates collagen synthesis, improving skin elasticity and preventing wrinkles.
  • Antioxidants in kiwifruit protect the skin from UV-induced damage and premature aging.
  • Regular consumption of kiwifruit may result in clearer, healthier-looking skin.
  1. Supports Respiratory Health:
  • Firstly, the high vitamin C content in kiwifruit boosts the immune system, reducing the severity and duration of respiratory infections.
  •  Additionally, Antioxidants in kiwifruit help alleviate symptoms of asthma and other respiratory conditions.
  •  Lastly, Including kiwifruit in your diet may improve lung function and respiratory health overall.
  1. Regulates Blood Sugar Levels:
  • Despite its sweetness, kiwifruit has a low glycemic index, preventing rapid spikes in blood sugar levels.
  • The fiber in kiwifruit slows down the absorption of sugar, promoting stable blood sugar levels.
  • Kiwifruit may be a suitable option for individuals with diabetes or those looking to manage their blood sugar levels.
  1. Strengthens Bones:
  • Kiwifruit contains essential nutrients like calcium, magnesium, and vitamin K, which are vital for bone health.
  • Regular consumption of kiwifruit may increase bone density and reduce the risk of osteoporosis.
  • Including kiwifruit in a balanced diet can help maintain strong and healthy bones, especially as you age.
  1. Provides Antioxidant Protection:
  • Additionally, Kiwifruit is loaded with antioxidants like vitamin C, E, and polyphenols, which neutralize free radicals and reduce oxidative stress.
  • Furthermore, Antioxidants in kiwifruit protect cells from damage, reducing the risk of chronic diseases like cancer and cardiovascular disease.
  • Consequently,Including kiwifruit in your diet can help support overall health and longevity.

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