10 Benefits of Kiwi Fruit: For A Happier You

10 benefits of Kiwi Fruit: For A Happier You

Kiwis are small, fuzzy fruit that offers big health benefits. Originating in China, these little fruits are now grown in several countries, including New Zealand, which is the world's largest producer. In addition to being a tasty snack, kiwi fruit can help improve your overall health in numerous ways. Here are ten benefits of kiwi fruit that you might not know about.

May promote healthy skin and hair

Kiwi fruit is a wonderful source of Vitamin C, a vital antioxidant that can naturally stimulate collagen synthesis. The high vitamin C content can help keep your skin youthful-looking, and firm and also promote strong strands.

Cancer prevention

According to the study, High levels of free radicals in the body can damage DNA that can result in various types of cancer. Kiwis provide a range of antioxidants that help remove free radicals from the body thereby helping to prevent cancer.

May boost immunity

Most people link oranges with their high vitamin C content, but a serving of 2 small kiwis has even more vitamin C than a medium-sized orange.

Good Source of Folate

Kiwi is valued for its medicinal properties being a good source of folate, which is considered beneficial for pregnant women because it helps in the development of the fetus, making it healthy. It is also considered good for growing children.

Healthy digestion

Kiwis are a good source of fibre which is important for preventing constipation and keeping bowel movement regular. Green kiwifruit specifically contains a natural digestive enzyme known as actinidin that can break down protein and improve function at both the intestinal and gastric levels.

Helps in managing asthma

Kiwi is a good source of vitamin C and antioxidants that have a beneficial effect on lung function. Vitamin C is found to reduce wheezing and other respiratory problems in asthma patients as the high vitamin C content in kiwi helps reduce inflammation caused by allergic reactions in the respiratory system and improves the function of the immune cells in the blood.

Support healthy weight loss

This low-calorie fruit full of nutrients is packed with filling fibre to help keep you satiated. Kiwis are also over 90% water which provides good hydration to the body.

May slow ageing and help prevent chronic diseases

As an antioxidant, the ample amount of vitamin C in kiwi fruit can help to fight free radicals in the body which not only supports healthy ageing but can also ward off or even delay the development of chronic diseases.

May benefit moms and babies

During early development, folate is very important to support the healthy growth of a baby's brain and spine. Kiwis, especially the gold variety, are a good source of folate and are a delicious and nutritious snack option.

May benefit heart health

Consuming a diet rich in vegetables and fruits like a kiwi is a good way to support heart health. Studies show that eating kiwis could help reduce heart disease risk, including high blood pressure.

People who smoke are at elevated risk of plaque buildup, so eating kiwis may help prevent platelet buildup and reduce the risk of atherosclerosis in this population.

What happens if I eat kiwi everyday?

By incorporating kiwi fruit into your diet, you can enjoy improved digestion, a stronger immune system, and a reduced risk of chronic diseases such as heart disease, diabetes, and cancer. And let's not forget about the delicious taste and satisfying crunch that kiwis offer. Eating them can be a refreshing and enjoyable experience that adds a burst of flavor to any meal or snack.

However, like with anything, moderation is key. Kiwi fruit contains high levels of fiber and vitamin C, which can cause digestive discomfort or allergic reactions if over-consumed.

Can I eat kiwi empty stomach?

Are you someone who wakes up with an empty stomach and is ready to conquer the day? Well, if you're also a fan of kiwi fruit, you might be wondering if it's safe to indulge in this fuzzy fruit on an empty stomach.

Fear not, my kiwi-loving friend, as it turns out, eating kiwi fruit on an empty stomach can actually be a good thing! Kiwi fruit is rich in fiber and enzymes that can help aid digestion and improve gut health. Plus, it's a low-calorie option that can help you feel full and energised without weighing you down.

But wait, there's more! Eating kiwi fruit in the morning can also give your immune system a boost, thanks to its high levels of vitamin C. So not only will you be starting your day off on a delicious note, but you'll also be doing your body a favour by consuming a nutrient-dense fruit.

Disadvantages of kiwi fruit

Some nutrients in kiwis may interact with the medications or cause other adverse effects.


Doctors often prescribe such medications for people with heart disease. Beta-blockers can cause potassium levels to rise in the blood, so people taking this type of medication should monitor their intake of potassium, kiwi being a rich source of it.

Kidney problems

Consuming too much potassium can also be harmful to people whose kidneys are not functioning properly.

If the kidneys are unable to remove excess potassium from the blood, then life-threatening complications can arise.

Blood thinners

People who are at risk of cardiovascular disease may take blood thinners, such as warfarin (Coumadin). Kiwi contains a notable amount of vitamin K, which can obstruct the action of blood thinners. Anyone who uses these drugs should ask a doctor before increasing their intake of foods that contain vitamin K.


Few people experience allergic reactions to kiwi. Anyone who develops rash, hives or swelling after eating kiwi should seek medical attention. A serious reaction can lead to anaphylaxis, which can be life-threatening.

Take Away

Kiwis are small fruit with a sweet taste and a magnificent nutrient profile. Not only are they packed with nutrients, like vitamins E and C, but they may also benefit the health of your heart and digestive system and help you boost your intake of protective plant compounds.

Kiwis are also easy to use in the kitchen and you can enjoy them in both sweet and savoury recipes.


Q: Is kiwi good for eyes?

A: Yes, kiwi is good for the eyes because it is rich in Vitamin C and antioxidants, which can help prevent age-related eye diseases such as cataracts and macular degeneration.

Q: Can I drink milk after eating kiwi?

A: Yes, you can drink milk after eating kiwi. However, if you are lactose intolerant or have any other dairy-related allergies, you should avoid consuming milk.

Q: Can we eat kiwi at night?

A: Yes, you can eat kiwi at night. Kiwi is a healthy fruit that is low in calories and high in fiber, which can help regulate digestion and improve sleep quality


4 Health Benefits of Kiwi, By Jillian Kubala, on January 31, 2022

Is Kiwifruit Good for Your Skin?, By Cecilia Snyder, on September 3, 2021