Health benefits of kiwi: Manage weight, keep heart and eyes healthy with this nutrient-rich fruit

A single kiwi provides 64 milligrams of vitamin C, meeting 71% of the recommended intake for men and 85% for women. (Image: Canva)

Kiwi is a small, nutrient-rich fruit with a multitude of health benefits. Among its various species, the two most consumed are Actinidia deliciosa and Actinidia chinensis. Actinidia deliciosa, the typical green kiwi, is frequently found in stores. Regardless of the type, kiwis are celebrated for their high vitamin C content and their ability to support overall health. This versatile fruit contributes to digestive health with its fibre content, promotes heart health through its impact on cholesterol and blood pressure, and aids in maintaining eye health with its rich antioxidant profile.

Here are some of its benefits suggested by Delhi-based nutritionist Rashi Kamar.

Supports digestive health:

Kiwis are rich in both soluble and insoluble fibre, which benefit the digestive system significantly. Soluble fibre promotes a healthy gut microbiome, while insoluble fibre aids in maintaining regular bowel movements. Research indicates that the fibre in kiwis can improve stool consistency and transit time through its superior water-retaining capabilities compared to other fruits.

These digestive benefits can help relieve constipation by adding bulk to stool and reducing its time in the digestive tract. Additionally, a healthy gut microbiome supports various health goals, influencing conditions like diabetes, irritable bowel syndrome (IBS), cardiovascular disease, and depression.

Excellent source of vitamin C:

Kiwi is an excellent source of vitamin C, a powerful antioxidant vital for a healthy immune system. Vitamin C protects the body from oxidative damage caused by free radicals—unstable molecules that can damage healthy cells and are implicated in various diseases.

A single kiwi provides 64 milligrams of vitamin C, meeting 71% of the recommended intake for men and 85% for women. Studies have shown that consuming two kiwis daily for four weeks can enhance immune cell function in individuals with low vitamin C levels.

Benefits of heart health

A diet rich in fruits and vegetables, including kiwi, can support heart health through multiple mechanisms. For instance, a study found that participants who ate three kiwis daily experienced lower blood pressure compared to those who consumed other fruits. Incorporating kiwi into a balanced diet can help maintain healthy blood pressure levels. Additionally, daily kiwi consumption has been linked to reduced total cholesterol and triglycerides, and improved levels of HDL cholesterol, the good cholesterol.

Supports weight management:

Kiwis are a nutritious addition to a balanced diet, particularly for those aiming to lose weight. They are sweet yet low in calories, satisfying cravings without excessive energy intake. Kiwis also contain dietary fibre, which adds bulk to the diet without significantly increasing calorie intake.

Fibre promotes feelings of fullness, helping to prevent overeating. For example, one kiwi provides around 42 calories and 2 grams of fibre. However, sustainable weight management requires a balanced diet that includes fruits, vegetables, lean proteins, whole grains, and healthy fats.

Improve eye health:

Kiwis may benefit eye health due to their rich nutrient profile. They help maintain optimal vision and reduce the risk of age-related eye issues like macular degeneration and cataracts. The lutein and zeaxanthin carotenoids in kiwis reduce oxidation in the eye, potentially preventing cataracts.

Compared to other sources, kiwis offer high bioavailability of these carotenoids. Additionally, the vitamin C in kiwis contributes to eye health by reducing inflammation and lowering the risk of common eye problems such as macular degeneration.

Low-glycemic index:

Carbohydrates are essential for a healthy diet, but they vary in nutritional value. The glycemic index ranks carbohydrate-containing foods based on their impact on blood sugar levels.

Kiwis, with their high water content, are low-glycemic index foods. Green kiwi varieties have a glycemic index of around 39, and golden varieties around 48. Due to their limited effect on blood sugar levels, kiwis are a good choice for individuals with diabetes.

Kiwis are nutrient-dense, offering essential vitamins and minerals. They provide a boost of energy without causing significant blood sugar spikes. Rich in vitamin C and vitamin K, kiwis support immune function and bone health, respectively. They also provide about 10% of the recommended daily intake of copper, vital for energy production, blood vessel health, and connective tissue formation.

Risks of kiwi:

While kiwis are generally safe for healthy individuals, they can pose risks to those with a kiwi allergy. Kiwis contain several allergens, including actinidin. Symptoms of a kiwi allergy can include abdominal pain, vomiting, wheezing, difficulty swallowing, hives, itchy throat and mouth, and facial swelling.