Kiwi Benefits: Boost Gut Health, Immunity & Blood Purification

Kiwi is rich in vitamin C, which boosts immunity and helps the body fight infections. Its high water content also supports hydration, which is crucial during dengue, especially in cases of fever or vomiting.
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3 min
23-May-2025

Kiwi, also known as Chinese gooseberry, is a vibrant green fruit with a sweet and tangy taste. Originating from China, kiwi is now cultivated globally and is highly prized for its rich flavour and impressive nutritional profile. This small, fuzzy fruit is packed with vitamins, antioxidants, and fibre, making it a popular choice among health enthusiasts. Kiwi is versatile, often consumed fresh, juiced, or used as an ingredient in desserts and salads. Its unique combination of taste and health benefits makes it a favourite among fruit lovers in India. In this article, we will explore kiwi's nutritional value, health benefits, impact on digestive health, and potential side effects to help you understand its importance in a balanced diet.

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Nutrition

What is kiwi fruit?

Kiwi fruit is a nutrient-rich fruit that offers multiple health benefits. Known for its vibrant green flesh, kiwi is both delicious and nutritious.

  1. Kiwi is a small, oval-shaped fruit with a fuzzy brown outer skin.
  2. It contains vibrant green flesh speckled with tiny edible black seeds.
  3. Kiwi is sweet and tangy, offering a unique flavour profile that appeals to all age groups.
  4. It originates from China but is widely cultivated in New Zealand, Italy, and India.

Kiwi is used in smoothies, fruit salads, desserts, and as a garnish due to its aesthetic appeal.

Nutrition value of kiwi

Kiwi fruit boasts an impressive nutritional profile.

Here’s what you get from a 100-gram (3.5 oz) serving of raw green kiwi flesh:

  • Calories: 64
  • Carbohydrates: 14 g
  • Fiber: 3 g
  • Fat: 0.44 g
  • Protein: 1 g
  • Vitamin C: 83% of the Daily Value (DV)
  • Vitamin E: 9% of the DV
  • Vitamin K: 34% of the DV
  • Folate: 7% of the DV
  • Copper: 15% of the DV
  • Potassium: 4% of the DV
  • Magnesium: 4% of the DV

This nutrient-dense fruit supports immunity, digestion, and overall wellness.

What are the health benefits of kiwi?

Boosts immunity

Kiwi is loaded with vitamin C—an essential antioxidant that strengthens the immune system and helps fight infections, colds, and common flu symptoms.

Aids digestion

Rich in dietary fiber and the enzyme actinidin, kiwi supports smooth digestion by breaking down proteins and preventing constipation or bloating.

Supports heart health

Kiwi contains potassium and antioxidants that help manage blood pressure, reduce bad cholesterol (LDL), and improve overall cardiovascular function.

Improves skin health

The high vitamin C content in kiwi promotes collagen production, which keeps skin firm, smooth, and youthful-looking. Its antioxidants also combat skin damage.

Supports eye health

Kiwi is rich in lutein and zeaxanthin, two key antioxidants that protect the eyes from harmful blue light and may help prevent age-related vision issues.

Helps in weight management

Low in calories but high in fiber and water content, kiwi keeps you fuller for longer, curbing cravings and supporting healthy weight loss.

Good for respiratory health

Kiwi’s vitamin C and anti-inflammatory properties may help reduce symptoms of asthma, wheezing, and other respiratory issues, especially in children.

Promotes better sleep

Kiwi contains serotonin and antioxidants that are believed to improve sleep onset, duration, and quality, making it a natural sleep aid.

Regulates blood sugar levels

Despite being sweet, kiwi has a low glycemic index and fiber that helps regulate blood sugar spikes, making it suitable for people with diabetes.

Improves iron absorption

Vitamin C in kiwi significantly boosts the absorption of non-heme iron from plant-based foods, helping prevent or manage iron-deficiency anemia.

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How does kiwi support digestive health?

Kiwi is excellent for improving digestion, thanks to its unique combination of fibre and natural enzymes.

  1. Kiwi contains actinidin, a natural enzyme that aids in breaking down proteins.
  2. The fruit's high dietary fibre promotes regular bowel movements and prevents constipation.
  3. It helps maintain a healthy gut microbiome by acting as a prebiotic.
  4. Kiwi reduces bloating and discomfort caused by indigestion.

The fruit supports the absorption of nutrients in the digestive tract.

What are the side effects of Kiwi?

While kiwi is nutritious, overconsumption or allergies can lead to certain side effects. Awareness is essential for safe consumption.

  1. Kiwi can cause allergic reactions, including itching, swelling, and difficulty breathing.
  2. Excessive consumption may lead to diarrhoea due to its high fibre content.
  3. It may interact with certain medications, such as blood thinners, due to its vitamin K levels.
  4. Overeating kiwi can cause mouth irritation or sores due to its acidity.
  5. People with kidney issues should consume kiwi cautiously because of its potassium content.

How to eat kiwi

Many people love eating kiwis fresh, but these vibrant fruits can also be used in a variety of sweet and savory dishes.

While most kiwi varieties are typically peeled before eating, certain types like Zespri SunGold kiwis are tender enough to be eaten whole, including the skin.

Here are some delicious and creative ways to enjoy kiwis:

  • Combine sliced kiwi with berries and bananas for a colorful, nutrient-packed fruit salad.
  • Add diced kiwi to your favorite salsa for a tangy, refreshing twist.
  • Top Greek yogurt or smoothie bowls with kiwi slices for extra flavor and nutrition.
  • Blend fresh kiwi into smoothies or protein shakes.
  • Sprinkle chopped kiwi over salads to add a sweet and tart flavor.
  • Mix kiwi into homemade salad dressings for a zesty kick.
  • Use pureed kiwi in marinades for meat and fish along with soy sauce, garlic, Worcestershire sauce, and olive oil.

Kiwis are incredibly versatile—feel free to get creative and include them in both your go-to recipes and culinary experiments!

Conclusion

Kiwi is a delicious and nutrient-rich fruit that offers a wide range of health benefits, from boosting immunity to improving digestion. Its vibrant taste and versatile use make it a popular choice for Indian households. However, like any food, moderation is key to maximizing its benefits and avoiding potential side effects. Whether enjoyed fresh, juiced, or as part of a recipe, kiwi is a valuable addition to a healthy lifestyle.

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Frequently asked questions

What are the top health benefits of kiwi?
Kiwi is a nutrient-dense fruit offering immunity support, heart health benefits, and digestive improvements. Its antioxidants reduce inflammation, while vitamin C boosts collagen production, enhancing skin health. Kiwi also regulates blood pressure and cholesterol. Consuming kiwi regularly can improve energy levels and reduce the risk of chronic diseases, making it a versatile addition to your diet.

Can eating kiwi daily improve digestion?
Yes, kiwi improves digestion due to its natural enzyme, actinidin, which aids protein breakdown. Its dietary fibre promotes regular bowel movements and gut health. Kiwi also acts as a prebiotic, supporting a balanced gut microbiome. Eating kiwi daily can reduce bloating and enhance nutrient absorption, ensuring better digestive health for regular consumers.

Is kiwi good for skin health?
Kiwi is excellent for skin health as its vitamin C boosts collagen production, improving elasticity and reducing wrinkles. Antioxidants protect skin from oxidative stress and damage caused by pollution. Regular kiwi consumption enhances skin hydration and reduces blemishes, offering a radiant, youthful appearance while combating signs of ageing effectively.

How many kiwis should you eat per day for health benefits?
Eating 1-2 kiwis daily is sufficient to gain health benefits. This amount provides ample vitamin C, fibre, and antioxidants to support immunity, digestion, and skin health. Overeating can lead to mouth irritation or stomach discomfort. Including kiwi as part of a balanced diet ensures maximum benefits without side effects.

What happens if we eat kiwi daily?

Eating kiwi daily can offer a wide range of health benefits. Thanks to its high vitamin C content, it helps boost immunity and fight off infections. Daily consumption also aids digestion due to its rich fiber content and natural digestive enzymes like actinidin. Additionally, kiwi can help regulate blood pressure, improve skin texture, support heart health, and reduce oxidative stress thanks to its antioxidants.

What are the 10 benefits of kiwi?

  1. Boosts Immunity – High in vitamin C, it strengthens the immune system.
  2. Aids Digestion – Rich in fiber and digestive enzymes like actinidin.
  3. Improves Skin Health – Antioxidants and vitamin E promote glowing skin.
  4. Supports Heart Health – Potassium and fiber help manage cholesterol and blood pressure.
  5. Enhances Eye Health – Contains lutein and zeaxanthin for vision protection.
  6. Regulates Blood Sugar – Low glycemic index makes it diabetic-friendly.
  7. Improves Sleep Quality – Contains serotonin, which helps regulate sleep.
  8. Helps in Weight Management – Low-calorie, high-fiber fruit keeps you full longer.
  9. Boosts Iron Absorption – Vitamin C enhances the absorption of iron from other foods.
  10. Promotes Respiratory Health – May reduce symptoms of asthma and wheezing.

Is 1 kiwi a day enough?

Yes, one kiwi a day can be enough to reap several health benefits, especially for immune support and digestion. It provides more than 80% of your daily vitamin C needs, along with a healthy dose of fiber and antioxidants. However, you can eat 2–3 kiwis daily for enhanced benefits, unless you have a known allergy or specific dietary restrictions.

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  • Pay and manage your bills and recharges using the BBPS platform. Use Bajaj Pay and Bajaj Wallet for quick and simple money transfers and transactions.
  • Apply for Insta EMI Card and get a pre-approved limit on the app. Explore over 1 million products on the app that can be purchased from a partner store on Easy EMIs.
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