Kiwi Fruit Benefits: The Little Powerhouse That Packs a Punch for Your Health!

Out of all the fruits, Kiwi stands as one of the most abundant sources of vitamins and polyphenols, delivering potent antioxidant benefits. ^[1]

Beyond its remarkable flavour, kiwi preserves a trove of health benefits that have earned it the title of ‘superfood.’ From boosting your immune system to improving digestion, this delicious phenomenon has much to offer. 

So, join us on a journey to uncover the myriad kiwi fruit benefits. 

Know Your Kiwi Fruit – History, Names, and Nutrition.

You might infer from its name that the kiwi fruit is from New Zealand because, after all, they are called Kiwis. But no! This fruit has a different beginning.

Originally, the kiwi fruit hails from China, where it was known as the “Chinese gooseberry.” The fruit has a long history of cultivation in China, dating back to the 12th century. However, it remained relatively obscure outside of China for many centuries.

Then came the 20^th century – this Chinese fruit spread to New Zealand; WW II happened; British and American soldiers got stationed in New Zealand; the food later got exported to Britain and the US. Now, it is known as the kiwi Fruit paying homage to the country’s national bird, the kiwi bird, which is small, brown, and covered in hair-like feathers.

In the US, the fruit is known as ‘kiwi Fruit’, whereas in New Zealand it is known as ‘Chinese Gooseberry’. ^[2]

What does kiwi fruit taste like?

Kiwi fruit is a sweet-tart tropical melody – a delightful balance of sweet and tangy with a hint of citrus. A morsel in the mouth and you’ll feel a juicy succulent rush accompanied by the crunch that its very tiny black seeds give. In a word – Yummm! 

But what nutrition does this ‘Mmmm-mazing’ fruit provide? 

Kiwi Fruit Nutritional Value (per 100 grams)^[3]

The very sight of this table might surely lure you to buy this orchard’s bounty. But the delights of nature always come with the pace of patience and grace. And so, you must first know about what kiwi whispers to your health and life. 

Kiwi Fruit Benefits – The Tropical Magician’s Hat

Kiwi is loved not just for its taste but its nutritious spell as well. Firstly, don’t be worried about it being calorie-dense. Because 100 grams of it provide only around 61 calories. Secondly, there are plenty of other benefits that we’ve written below for you: 

1. Kiwi improves your gut health 

We all know how fibre is necessary to have a good digestive system. It provides bulk to your stools and slows it down while passing through. This provides your body with enough time to absorb the required nutrients. Consequently, you feel energetic. Fibre keeps your gut in top shape. And healthy gut means a happy immune system. 

In kiwi’s total fibre content, 1/3^rd is soluble and the rest is insoluble. ^[4]

Soluble fibre is as important as the insoluble one. 

Kiwi’s got plenty of it. In fact, kiwi has more of it than is found in apples, wheat bran, etc. It means you can befriend this fruit while suffering from constipation. 

In one study, intake of kiwi fruit for 4 weeks made bowels smooth and consistent. Life is fine when you’re feeling prime, no constipation, just in time! ^[5]

2. Kiwi helps in reducing weight

Now, of course, one fruit cannot give you a tempting toned body. However, it surely might help. If we make a ladder for a toned body, most of its rungs will be made of the ‘right diet’. 

Having a good diet (which includes fruits, veggies, more protein, less fried, less sugar, etc.) helps highest in losing weight. 

Kiwi contains a good amount of fibre. Intake of fibre has been associated with healthy weight loss. Also, it is low in calories. A 100-gram provides only around 61 calories. This makes it a delicious snack. ^[6]

Apart from fibre, kiwi also helps in other ways such as:

• Hydrates your body
• Is high in vitamin C (We’ll take about it next)
• A hub of antioxidants

All these things contribute to weight loss. Each bite will bring you a step closer to that ‘kiwi-tiful’ transformation.”

3. Kiwi helps boost your immunity

After the Covid wave wreaked havoc all around, everyone started revering immunity. But immunity is not something that comes inside a capsule. Rather, it is your body’s ability to fight off diseases. And it comes with eating good, doing good, and living good.

Boosting your immunity is one of the best kiwi fruit benefits out there. First off, it’s got more vitamin C than you can shake a stick at. And we all know how vitamin C is like the sheriff in town that keeps us safe from many diseases and infections. Then there’s vitamin K, vitamin E, and a bunch of antioxidants thrown into the mix. A wild frontier party for your immune cells indeed. 

Kiwi also contains the minerals and phytonutrients that help keep the whole show running smoothly.

Truly, kiwi is nature’s way of blessing us with health. 

4. Helps your heart become healthier and stronger

Kiwi fruit can weave your blood pressure with a sense of calmness. Studies have shown that eating 1 Kiwi per day over a period of 8 weeks lowered the blood pressure better than an Apple. This means your heart runs at a peaceful rate when you eat just 1 Kiwi a day. No rocket science to a healthy heart! ^[7]

Another thing that Kiwi works on is cholesterol. When there’s too much of the bad fat (LDL) in your body, things might not go so well for your health. Kiwi can lower the bad stuff called triglycerides and total cholesterol in your body. Plus, it boosts the good fat called HDL. ^[8]

5. Kiwi is an ark of antioxidants 

Besides AI, if there is any other word that has gained enough buzz, it’s ‘antioxidants’. Antioxidants help our organs stay healthy; they remove wrinkles and signs of ageing from our skin; our brain stays sane and working as we age; the Heart sings sweet melodies; eyes, immunity, lung health, and whatnot see the signs of brilliance due to these antioxidants. And know what? Kiwi fruit is rich in it.

Kiwis are loaded with antioxidants like vitamin C, E, lutein, etc. All these come together and combat free radicals in the body, protecting cells from damage. 

You can also use kiwi as a natural meat tenderizer in recipes as it contains an enzyme called actinidin. 

6. Kiwi is a magical mood booster

When you take a bite of this tropical delight, a kaleidoscope of flavours bursts into your mouth. As a result, you feel refreshed. But this is not the only joy we are talking about.

Kiwi fruit contains carotenoids and zeaxanthin. Both these phytonutrients are known to enhance mood and provide a sense of mental upliftment. ^[9]

Also, kiwi contains magnesium. And this magnesium content in kiwi can help relax muscles and reduce stress. When the level of magnesium in the body is maintained, the body stays more relaxed and free of anxiety. ^[10]

7. Kiwi furnishes folate

Kiwifruit is known for being a great source of dietary folate. Now, folate is a vital nutrient. Also known as vitamin B9, this gem plays a crucial role in our overall health. Folate is important for creating DNA and RNA, and it also plays a role in how your body uses proteins. From prenatal health to cognitive functioning, boosted immunity, heart health, and whatnot, folate blesses much. ^[11]

The folate levels in kiwifruit, both green and gold varieties, are higher than other commonly eaten fruits. 

Folate is sensitive to cooking and can be lost in green leafy vegetables. So, fresh kiwifruit, especially during pregnancy when folate needs are elevated (600 µg/day), can be a valuable addition to one’s diet to meet these requirements. It is vital for the development of the baby’s brain and spinal cord.

8. Kiwi improves your sleep

For those who are having a hard time sleeping, this one can be your favourite one of all the kiwi fruit benefits. Having this fruit before bedtime might help improve sleep quality. 

In a study where folks munched on two kiwifruits before bed for a month, sleep magic happened. ^[12]

• Falling asleep became 35% quicker, meaning less tossing and turning. 
• People slept 13% longer, feeling more refreshed in the morning. 
• Plus, their time in bed became 5% more sleep-efficient, so every moment counted. 
• Nighttime interruptions were down by almost 30%, promising a more peaceful slumber. 
• And when asked, sleep quality got a big thumbs up with a 42% improvement.

We know, these numbers might be soporific, but trust us, kiwi fruit works far better than this.

Kiwi fruit comes in various colours, including the well-known green kiwi and the less common gold kiwi. Both types are equally delicious and nutritious.

9. Kiwi sharpens your vision

Beauty surely lies in the eyes of the beholder. But for this, the eyes of the beholder must work well. 

Kiwi contains lutein and zeaxanthin. These names might be dreadful, but their works are beautiful. These two mighty nutrients play a crucial role in eye health. Found in colourful fruits and veggies, they act like natural sunglasses and shield your eyes from harmful UV rays and blue light. All this helps maintain sharp and clear vision. A must-have thing as you age. ^[13]

This dynamic duo also bodyguards the macula, a crucial part of your eye responsible for detailed vision. By protecting it, lutein and zeaxanthin lower the risk of age-related macular degeneration. Just know that it leads to loss of vision. 

But they don’t stop there. They also enhance your perception of vibrant colours, making the world more visually delightful. And if you’re spending long hours in front of screens, they can help reduce eye strain and discomfort. Much needed in today’s digital world.  

Surprisingly, you can eat the skin of kiwi fruit. It’s packed with even more fibre and flavonoids than the flesh.

Things to remember when eating Kiwi!

Do you remember the fruit Ross, from FRIENDS, is allergic to? 

It was Kiwi!

Kiwi allergies are real and can sometimes be serious. If you’re prone to allergic reactions or have a history of allergies to fruits, exercise caution when trying kiwi for the first time. 

While this is one thing, remember like any food, moderation and awareness is the key to enjoying anything. In case you are on medication, consult your doctor before.

Eat cautiously and don’t overeat! Simple.

Conclusion

Kiwi fruit is often overlooked in the realm of superfoods. But, as we said, it is a mistake that should not be made again. Kiwi is nature’s offer that you should not refuse. 

Not only can Kiwi boost your mood, but it can also soothe your heart and support your immune system with its array of nutrients and antioxidants. It’s the sheriff in town, as told, that keeps free radicals at bay.

All you have to do is eat 1 Kiwi in a day. That’s it. 

So, the next time you go to the supermarket, just buy it. Embrace it and let it weave its magic on your health and vitality. It’s a small choice that can lead to big and beautiful changes in your life.