The health benefits of KiWi fruits

1. Useful fiber source
2. Can support the immune system
3. Can relieve asthma
4. Can support healthy blood pressure
5. Can promote cholesterol
6. Can support the protein digestion
7. Can promote a relaxing sleep
8. Can support the health of the eyes
9. Can alleviate constipation
10. Low glycemic index (gi)

Discover our full range of Health services guides Or take a look at some of us Best Kiwi recipesFrom our Simple vegan tacosTo our delicious Super-single fruit ice.

Kiwi fruits (peeled) nutritional profile

A medium -sized Kiwi fruits (80 g) delivers:

• 39kcal/166kj
• 0.9 g protein
• 0.4 g fat
• 8.5 g of carbohydrate
• 8.2g sugar
• 2.0 g of fiber
• 232 mg potassium
• 47 mg vitamin C

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Can you eat kiwi skin?

The thick, blurring of the skin of the kiwis may make them appear unsavory, but it is surprisingly good for them. Rich in fiber, which is essential for a healthy intestine, the skin is particularly rich in Vitamins C And E. Like other fruits, the skin is and exactly most of them Antioxidative vitamins can be foundThese protective nutrients help to protect the body’s cells and tissues from the damage designated with oxidation. An interesting study that examined the nutritional value of Sungold Kiwi fruits found that eating the entire fruit, including the skin, the absorption of fiber, vitamin E and folate increased by 50, 32 and 34%.

Top 11 health benefits

1. Rich on protective antioxidants

Kiwi fruits are rich in nutrients and phytochemicals that have protection Antioxidant properties -These help to reduce oxidative damage, and can therefore reduce the risk of chronic diseases such as heart disease, type -2 -diabetes and obesity.

2. Useful fiber source

Kiwi fruits are rich in soluble and insoluble fibers, with a Kiwi fruits served about 2.0 g per 80 g. Food fiber is important Because it not only helps and supports digestion Intestinal health But it helps to regulate blood sugar and cholesterol, we feel full and can reduce the risk of heart diseases, stroke, type -2 diabetes and certain cancer.

3. Can support the immune system

Kiwi fruits are exceptional rich in immune support nutrients Including vitamins C, E, K and folic acid as well as carotenoids, fiber and numerous plant chemicals. So it is no wonder that studies indicate this Support the immune system And possibly reduce the incidence and severity of colds and flu -like symptoms in susceptible groups such as older people and children.

4. Can relieve the symptoms of asthma

In view of their high vitamin C content and the other antioxidant nutrients that make KiWi available, regular food can be helpful Relieve some of the symptoms of asthma.

5. Can support healthy blood pressure

Including KiWi fruits as part of a healthy, balanced diet can support the cardiovascular system. This is because Kiwi can help to cope with blood pressure Reduction of the angiotensin-converting enzyme Combined with the contribution of potassiumThis contributes to facilitating the tensions in blood vessels and counteracting the effects of sodium.

6. Can promote cholesterol

Kiwi fruit consumption was connected to each other with Positive effects on blood lipid levelsEspecially for people with high cholesterol. Studies Suggest that two kiwi fruits per day can increase the HDL cholesterol (the so-called “good cholesterol cholesterol), while it may reduce triglycerides and LDL cholesterol (” bad “cholesterol). Indicator of heart health is.

7. Can support the protein digestion

Kiwi fruits contain an enzyme called ActinidineWhat makes protein easier and helps us digest protein -rich foods such as meat and fish more efficiently. This property also makes Kiwi fruits a great ingredient in a recipe in which you want to make the meat tender.

8. Can promote a relaxing sleep

If you have difficulty getting a relaxing night, a few Kiwi fruits can be the answer an hour before you go to bed. A study reported that kiwi consumption in adults can improve sleep, duration and efficiency in adults with self-reported sleep problems.

9. Can support the health of the eyes

With age, it is normal for our eyesight to deteriorate, but there are some important nutrients that can help protect and support eye health. Particularly note Lutein and Zeaxanthin – These carotenoids are the key to Prevention of macular degeneration and cataracts. Kiwi fruits are a useful source of these two carotenoids.

10. Can relieve constipation

It is believed that the unique combination of soluble and insoluble fibers, protective plant compounds and the enzyme actinidine is particularly useful Relief of indigestion. This unique combination offers digestive advantages, including improvements to the digestive transfer and a reduction in flatulence, especially for people with constipation, the irritated intestinal syndrome (IBS) and healthy people with constipation.

Kiwi fruits are too Certified as a low fodmap foodBased on your relative Low mirrors of fructose and fruitsThis makes them suitable for those who are a Lowfodmap diet.

11. Low in glycemic index (gi)

Green meaty kiwi fruits have a glycemic Of 39 with yellow-flesh-enema fruits at 48 a little higher. This brings them into the Low GI Category (<55). In combination with their low carbohydrates Kiwi, this makes a good choice for people with blood sugar management problems and for those who follow Keto diet.

Are Kiwi fruits for everyone safe?

Kiwi fruits are allergens and although symptoms have been reported mild reactions in most susceptible people. If you are allergic to hazelnuts, avocados, figs, pollen or latex, you can experience a cross reaction on kiwi fruits.

If blood pressure medication or anti-coagulants are prescribed, note that the consumption of kiwi fruits can regularly improve their effects in their diet.

Are Kiwi fruits good for you overall?

Yes, Kiwi -fruit offer a variety of health advantages, regardless of whether you eat the skin or not! From the support of a healthy heart to the support of the immune system to ward off colds, flu and other diseases, you can even help you get a relaxing sleep.

They also contain fiber to support digestion, but contain an enzyme called Actinidin that can help digest protein -rich foods such as meat. They are an allergenic fruit, so be attentive if you have other allergies.

Talk to your family doctor or health service provider if you are concerned about allergies or have relevant prescribed medication.

Let yourself be inspired by these delicious Kiwi fruit recipes:

Kiwi fruit smoothie
Charge vegetable tacos with smoky salsa
Summer porridge
Frozen fruit rods with passion fruit and lime navigation

Read more:

Top 20 healthiest fruits
Top 10 health benefits of bananas
The health benefits of cherries
The health benefits of apples
The health benefits of grapefruit

This article was last checked by Kerry Torrens on July 21, 2025.

Nicola Shubrook is a nutritional therapist and works with private customers and the company sector. She is a accredited member of the British Association for Applied Nutrition and Nutrition Therapy (Bant) and the Complementary & Natural Healthcare Council (CNHC). Find out more Urbanwellness.co.uk.

Kerry Torrens is a qualified nutritionist (Mbant) with a postgraduate diploma for personalized nutrition and nutritional therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (Bant) and member of the guild of grocery authors. In the past 15 years she has contributed to a series of nutritional and cooking publications, including good foods.

All health content on goodfood.com is only provided for general information and should not be treated as a replacement for the medical advice of your own doctor or another medical specialist. If you have concerns about your general health, you should contact your local health service provider. See our website Terms and conditions More information.