Kiwi, also known as Chinese gooseberry, is a small, brown, fuzzy-skinned fruit with vibrant green flesh and tiny black seeds. It has a unique sweet-tart flavour, making it one of the most beloved fruits. Packed with an abundance of nutrients such as vitamin C, fibre, and antioxidants, kiwi is a nutritious addition to your diet that ensures better functioning. Even though it has a sweet taste, kiwi is a diabetic-friendly fruit. Let’s look at the health benefits of kiwi.

10 health benefits of Kiwi for a nutrition-packed diet

1. Powerhouse of vitamin C

Kiwi is renowned for its high vitamin C content, which plays a crucial role in immune system support. Dr Archana Batra, a nutritionist and certified diabetes educator, explains, “A single Kiwi can provide more than the daily recommended intake of vitamin C, helping the body fend off illnesses and promoting overall well-being.

2. Packed with antioxidants

Kiwi is loaded with antioxidants, including polyphenols and carotenoids, which help combat oxidative stress in the body. These antioxidants play a role in neutralising free radicals, reducing inflammation, and potentially lowering the risk of chronic diseases.

3. Promotes weight management

Despite its sweet taste, kiwi is relatively low in calories and fat, making it a satisfying and nutritious snack option for those looking to manage their weight. The combination of fibre and low-calorie content in kiwi promotes satiety, helps control appetite, and supports weight loss or maintenance goals.

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4. Aids digestion

Kiwi is a fantastic source of dietary fibre, aiding in digestion and promoting a healthy gut. “The soluble fibrein kiwi supports regular bowel movements, while the insoluble fibre helps prevent constipation,” says Dr Batra. Including kiwi in your diet can contribute to a balanced digestive system.

5. Good for skin

The combination of vitamin C and antioxidants in kiwi supports skin health by promoting collagen synthesis and protecting the skin from oxidative damage. Regular consumption of kiwi may contribute to a more youthful and bright skin tone (how to use kiwi for skin).

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6. Promotes heart health

Potassium, an essential mineral for heart health, is abundant in kiwi. Dr Batra explains, “This electrolyte helps regulate blood pressure, reducing the risk of cardiovascular diseases.” The potassium in kiwi is also known for promoting blood vessel function. Moreover, consuming at least one kiwi a week is associated with an improved plasma lipid profile, which means lower cholesterol levels, according to a study published in the Nutrition Journal.

7. Manages blood sugar levels

Kiwi may have a positive impact on blood sugar control. The fibre content and low glycemic index make kiwi a potentially beneficial fruit for individuals with diabetes or those aiming to regulate blood sugar levels.

8. Improves sleep quality

Kiwi contains a unique compound called serotonin, often associated with mood regulation and sleep. According to Dr Batra, “Consuming kiwi before bedtime may contribute to improved sleep quality and duration, making it a natural and healthy option to deal with sleep disorders.

9. Reduces the risk of osteoporosis

Kiwi contains vitamin K, an essential nutrient for bone health. Adequate vitamin K intake supports calcium absorption, contributing to strong and healthy bones. This makes kiwi a valuable addition to a well-rounded diet focused on skeletal well-being.

10. Benefits eye health

According to Sight Research UK, kiwi is packed with vitamins, minerals, and antioxidants, which can support eyesight and slow down the progression of sight loss conditions such as macular degeneration and diabetic retinopathy.

Are there any side effects of consuming Kiwi?

While kiwi fruit is generally considered safe for most people, there are a few potential risks to be aware of. Some individuals may be allergic to kiwi, experiencing symptoms like itching, swelling, or difficulty breathing. Additionally, the high vitamin C content in kiwi could cause digestive issues or allergic reactions in sensitive individuals. If you have concerns or experience any adverse reactions, it’s advisable to consult with a healthcare professional.