Kiwi, once an exotic fruit, has now found its way into everyday diets worldwide. Known for its vibrant green flesh and tangy-sweet taste, this small yet potent fruit offers a range of health benefits. We chatted with nutritionists to explain why kiwi deserves a spot in your daily diet.
"Kiwi is a nutritional powerhouse, loaded with essential vitamins minerals, and antioxidants that promote overall health," explains Deepti Khatuja, head, clinical nutritionist, Fortis Memorial Research Institute, Gurgaon, adding, "It contains excellent levels of vitamin C, vitamin A, vitamin K and fibre, along with beneficial phytonutrients such as lutein and beta-carotene."
Here's how kiwis can positively impact health:
1. Supports immune function and skin health
With over 90 mg of vitamin C per kiwi, this fruit exceeds the daily recommended intake, making it a natural immune booster. "Vitamin C helps increase white blood cell activity, which strengthens the body's defense system against infections," says Sadhna Singh, senior nutritionist at Herenow Official, Switzerland. A 2018 Nutrients study found that kiwi consumption reduces the duration and severity of colds.
Vitamin C also plays an important role in promoting collagen production. "Collagen keeps the skin firm and youthful, while the antioxidants in kiwi help fight signs of aging caused by pollution and UV damage," Khatuja explains.
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2. Aids digestion and gut health
Kiwi contains actinidin, a natural enzyme that breaks down proteins, making it easier to digest meals. "Actinidin works similarly to papain in papaya or bromelain in pineapple, aiding in protein digestion and reducing bloating," Khatuja shares.
A study published in Advances in Food and Nutrition Research in 2019 found that kiwi helps with constipation relief and improves overall gut motility due to its high fibre content (3.3g per 100g).
3. Promotes heart health
Thanks to its fibre, potassium and omerga-3-rich seeds, kiwis are a heart-friendly fruit. “The potassium in kiwi (312 mg per 100g) helps regulate blood pressure by counteracting sodium’s effects,” says Singh.
4. Regulates blood sugar levels
Despite its natural sweetness, kiwi has a low glycemic index, making it a good choice for people with diabetes. "Kiwis have high fibre and polyphenol content, which slow sugar absorption and improve insulin sensitivity," notes Singh.
A 2019 Journal of Food Science study found that kiwi consumption helps regulate blood sugar levels in people with type 2 diabetes and prediabetes.
5. Enhances sleep quality
If you're struggling with sleep, kiwi might help. "Kiwis contain serotonin and antioxidants that promote restful sleep," says Singh.
Research published in Asia Pacific Journal of Clinical Nutrition in 2011 found that eating two kiwis an hour before bedtime improved sleep onset, duration and efficiency.
While kiwis are generally safe, certain people should consume them with caution. Khatuja advises those with kiwi allergies, kidney stones, digestive disorders and taking blood thinners to avoid kiwi consumption.
"You can eat it raw with skin, blend in smoothies, use as a meat tenderiser, enjoy as a bedtime snack and even try kiwi chia pudding," she adds.
However, moderation is key. "While kiwi is a fantastic addition to a balanced diet, portion control is essential, especially for people with kidney issues of specific allergies," Khatuja advises. For overall health, she recommends: "A daily intake of 2 servings (200-300g) of seasonal fruits, including kiwi, along with 30-45 minutes of physical activity."
Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.
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