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Health Benefits of Kiwi Fruit

The kiwi’s flesh is bright green with a unique but pleasing texture and rows of distinctive tiny black seeds, which can also be eaten.

Health Benefits of Kiwi Fruit

There are a lot of health benefits of kiwi– shortened from its full name, the kiwifruit which is actually a large berry that grows on a species of woody vine.

The kiwi typically grows in the shape of an oval and is roughly around the size of a typical chicken egg.

Its skin is camel-colored, fibrous, and coated in a light fuzz. Despite its fuzzy covering, the kiwi’s skin is edible and tart.

The kiwi’s flesh is bright green with a unique but pleasing texture and rows of distinctive tiny black seeds, which can also be eaten.

Kiwis have a sweet, tart, and bold taste — making them a popular addition to a healthy breakfast or lunch. 

Their green flesh is sweet and tangy. It’s also full of nutrients like vitamin C, vitamin K, vitamin E, folate, and potassium.

They also have a lot of antioxidants and are a good source of fiber.

Their small black seeds are edible, as is the fuzzy brown peel, though many prefer to peel the kiwi before eating it.

Some of the health benefits of kiwi are,


Kiwi contains abundant amounts of Vitamin C, which stimulates the body’s immune response.

In fact, the kiwifruit contains roughly 230% of the daily recommended intake of Vitamin C. This bold fruit provides a burst of immune-boosting nutrients in every bite.

Kiwis are also rich in antioxidants.

Antioxidants help to eliminate free radicals within the body and reduce oxidative stress. Ultimately, this may protect the body from inflammation and disease.

Heart Health

The kiwifruit possesses properties that lower blood pressure.

By helping to maintain a healthy blood pressure and providing a boost of Vitamin C, the kiwifruit can reduce the risk of stroke  and heart disease.

Treats Asthma

It’s thought that the high amount of vitamin C and antioxidants that kiwis contain can actually help treat people with asthma. 

One study from 2000 found that there was a beneficial effect on the lung function among those who consumed fresh fruit regularly, including kiwis.

Fresh fruit like kiwi may reduce wheezing in susceptible children.

Aids Digestion

Kiwis have plenty of fiber, which is already good for digestion. They also contain a proteolytic enzyme called actinidin that can help break down protein.

Both in its tough skin and flesh, the kiwifruit contains high amounts of dietary fiber.

Fiber can help reduce constipation and a variety of other gastrointestinal issues and discomfort.

Reduces DNA Damage

Oxidative stress is the imbalance of free radicals and antioxidants in your body.

This process can also cause strand breakage of DNA. This can lead to health problems, some which can be hard to detect or treat.

Kiwi fruit contains antioxidants that can reduce oxidative stress.

A study that tested people’s cells by damaging them with peroxide, showed that those who supplemented with kiwi showed an improved ability of the DNA to repair itself after applying the peroxide.

This means that kiwi can possibly help prevent long term cancers and lifestyle diseases such as colon cancer, which is closely linked to DNA damage.

Also Read: Nutrition for Healthy Bone