The Health Benefits of Kiwi

14 beneficial effects of Kiwi on our body and health

Nutritional Value

Rumours around oranges, which are considered to be a high vitamin C food source, are not always confirmed since kiwi is considered to be a twice richer in vitamin C food source than oranges.

The consumption of a single kiwi can cover our daily needs in this vitamin. Vitamin C is a strong antioxidant, which helps to fight off free radicals and produce collagen to keepour skin healthy. Additionally, vitamin C that kiwi contains helps in a better absorption of iron.

Kiwi is also an excellent source of vitamin A and E, which are necessary for a bright and healthy skin since they slow down ageing process and protect our cells from damage.

Other very important vitamins found in kiwi are those of complex B, which greatly help to brain’s normal function as well as the folic acid, which prevents birth disorders in embryos.

What is more, the black spots in kiwi are rich in omega-3 fatty acids which contribute to a healthy heart!

Apart from vitamins, trace elements play an important role in the nutritional value of kiwi as well, the most important of which arepotassium, magnesium, calcium, phosphorus, iron, copper and zinc. Potassium helps reduce blood pressure and its concentration in kiwi is almost the same as in bananas. Phosphorus and magnesium act in cooperation for healthier bones and teeth.

Health benefits

Kiwi, thanks to its rich vitamin C concentration, along with the carotenoid and the other phenolic elements, has proven to be a strong antioxidant. All these phytochemical substances protect body cells DNA from the oxidative harm that causes free radicals and reduces the risk of developing inflammation and disease.


Kiwi is a rich source of lutein and zeaxanthin, two antioxidants found in high concentration in the central part of the retina. Lutein filters blue light and fights off the accumulation of free radicals that can lead to cataract or age-related macular degeneration, which is the main cause of blindness for people over 55. Recent studies have shown that the daily consumption of about three kiwis reduces importantly the risk of being afflicted by eye diseases such as glaucoma, macular degeneration etc.

Respiratory system

Kiwi, thanks to vitamin C, prevents from respiratory system disorders such as asthma and wheezing. A published study, in which 18.000 children aged between 6 and 7 in Central and North Italy took part, proved that children consuming 5-7 portions of citrus fruit and kiwi per week were 44 per cent less vulnerable to wheezing, compared to children consuming the same fruit at least once a week. Breathing difficulties loweredby 32 per cent, wheezing by 41 per cent, night cough by 27 per cent, chronic cough by 25 per cent and runny nose by 28 per cent. Beneficial were the effects on children participating in the study and suffering from asthma, even those consuming kiwi once or twice a week.

Digestive system

Kiwi is rich in fibres and has a laxative effect. Research has shown that kiwi boosts the digestive system, strengthening and protecting it from disorders. Fibres boost digestion, enforce and normalise intestine’sgood function. Actinidin is a proteolytic enzyme that helps in protein digestion and facilitates the normal function of our digestive system.The rich in kiwi polysaccharides help to prevententeropathogenic attachment and boost probiotic bacteriain the large intestine. Furthermore, kiwi favours lactic acid production and prevents bacteria development such as Escherichia coli, maintaining a healthy digestive system.

Immune system

Kiwi has antifungaland antibacterial qualities. Its high vitamin C and antioxidants concentration beneficially contribute to boosting our immune system. Frequent kiwi consumption helps combat seasonal infections and fight flu or cold.


Kiwi is rich in polyphenols, vitamins C, E and along with potassium, they boost heart function, preventing heart diseases. Research has shown that kiwi has anticoagulant qualities. It helps reduce to a great extent triglycerides in blood while its daily consumption reduces the risk of thrombosis. This kiwi effect on blood prevents the risk of thrombosis and heart disorders. The results of a research, where volunteers consumed up to three kiwis per day for 28 days, showed that kiwis reduced the possibility of blood coagulation by 18 per cent and of reducing triglycerides by 15 per cent.


Kiwi is rich in fibres and research has shown that its consumption can lower high cholesterol levels.


Its high quantity in folic acid renders it beneficial for pregnant women since it helps develop embryo’s blood cells in the matrix. It is then recommended for pregnant women so as to avoid possible genetical disorders in embryos.

Kiwi is beneficial not only for health, but it also has an extremely low calorie value for those taking care of their diet. An average size kiwi has 46 calories.

Blood pressure

Kiwi is rich in potassium so as for electrolytes to be in balance with the body and blood pressure control.


Kiwi is considered to be the best fruit for eyes health. Phytochemicals like lutein and zeaxanthin, found in rich concentrations in kiwi, boost eyes health. Along with vitamin A, they protect eyes from age-related cataract, macular degeneration and other eye-related malfunctions.


Kiwi has a low glycemic index rendering it the suitable fruit for diabetics. Research has shown that kiwi consumption helps regulate adipogenesis, which is important for diabetes prevention.

Rheumatoid arthritis

Kiwi has anti-inflammatory qualities and research has shown that it is beneficial for the relief from the symptoms of rheumatoid arthritis.


Kiwi, thanks to its abundance in antioxidants, vitamins and fibres, is considered effective for the treatment of different forms of cancer, such as liver cancer, breast cancer, stomach or lungs cancer. Research has shown that kiwi extracts suspend the proliferation of cancer cells and protect endogenous DNA harm. Kiwi helps fight malignant cancer cells without destroying the healthy ones.

Iron absorption

Kiwi is excellent at facilitating iron absorption in the body. Its rich vitamin C source as well as its phytochemicals help absorb iron in the body and prevent iron deficiency-related disorders.


Research has shown that a regular kiwi consumption, together with a balanced diet rich in fruit and vegetables, protects especially children from asthma crises.

In particular, recent studies, carried out in Italy among children aged 6-7, confirmed the benefits of kiwi for the respiratory function. Children consuming 5-7 portions of citrus fruit and kiwi per week were less likely to suffer from asthma by 44 per cent, compared to those having kiwi only once a week. In addition, research showed that the night cough reduced by 27 per cent, breathing problems by 32 per cent, runny nose by 28 per cent, while intense ‘wheezing’ by 41 per cent and chronic cough by 25 per cent. This happens due to kiwi’s high source of vitamin C, such that covers the recommended intake that our body needs.


Kiwi protects our skin thanks to its antioxidants and vitamin C and E sources. It is a real treasure for our skin and its daily consumption offers a healthy, bright and youthful skin. Its high source in vitamin C contributes to a healthy skin. It keeps our skin vigorous and precipitates wound treatment. Vitamin E helps reduce fine lines and the appearance of wrinkles, while protecting from the harmful effects of ultraviolet radiation on the skin. Antioxidants protect the skin from early ageing and degeneration.

Detoxification-Weight loss

Kiwi is the ideal fruit for body detoxification and helps lose redundant weight. It is rich in vitamin C, fibres and metals that boost body’s detoxification and help lose weight. Kiwi is rich in pectin, a polysaccharide (fibre) that helps to the normal function of the digestive and intestine system and creates a saturation feeling for long. Pectin also keeps toxins away. Kiwi is a low glycemic index fruit and keeps diabetes levels in blood at a normal rate. In case diabetes levels are not stable, the body releases insulin which triggers fat storage. Kiwi also activates and accelerates metabolism. It contains carnitine, a natural cell constituent which turns the stored fat into calories that can then be burned with exercising.


Kiwi is rich in serotonin and flavonoids which offer a relaxing sleep. Research has shown that having a kiwi before going to bed improves both quality and length of sleep.


Kiwi is ideal for pregnancy. It is rich in folic acid which contributes to a normal DNA function and prevents any harm in embryos neural tube or damage related to brain development and the spinal cord. Vitamins C, E and K found in kiwi together with flavonoids contribute to embryo’s normal development and mother’s health.

Precautions- Side effects-Dosage

The recommended daily intake comes to 3 kiwis per day. Allergy: Kiwi is much beneficial for our health, yet before its consumption, you had better be aware of and advised on by the doctor. It can cause allergic reactions to vulnerable people. Research has shown that kiwi has important allergens that can cause serious allergic reactions to little kids, from a mild mouth allergy to anaphylaxis.

Kidney stones

Kiwi is rich in oxalic acid crystals. Overdose should be avoided by those suffering from kidney or gall-bladder problems, since oxalic can cause the proliferation of oxalic acid crystals in kidneys or gall bladder.