10 Health Benefits of Eating Kiwi. This small fruit has big health benefits. Packed with vitamins, antioxidants, and fiber, it supports digestion, heart health, and immunity. In this post, we’ll explore the health benefits of eating kiwi fruit and why you should add this super fruit to your diet.
1. High in Vitamin C
Kiwi packs an incredible punch when it comes to vitamin C. It contains even more vitamin C than oranges. Just one kiwi provides more than 100% of your daily needs.
How It Helps:
- Boosts the immune system.
- Helps the body absorb iron.
- Supports collagen production for healthy skin.
2. Supports Digestion
This small fruit contains actinidin, an enzyme that helps break down proteins. It also has plenty of fiber.
Why is fiber important to your diet? It is essential for a healthy digestive system, by helping regulate bowel movements, supporting gut bacteria, and keeps you feeling full longer.
A diet rich in fiber can also lower cholesterol levels, stabilize blood sugar, and reducing the risk of heart disease. Kiwi is an excellent source of fiber, making it a great addition to a balanced diet.
How It Helps:
- Aids in digesting proteins from meat and dairy.
- Prevents constipation by promoting bowel movements.
- Supports gut health with prebiotic fiber.
3. Rich in Antioxidants
Kiwi is packed with antioxidants, such as vitamin E and polyphenols. These protect the body from damage caused by free radicals.
How It Helps:
- Reduces inflammation.
- Slows down signs of aging.
- Lowers the risk of chronic diseases.
4. Promotes Heart Health
For those watching their heart health, kiwi provides essential benefits.
It contains potassium, a mineral that helps manage blood pressure by counteracting the effects of sodium.
And thanks to its fiber and antioxidants, kiwi aids in reducing LDL cholesterol and inflammation, supporting heart function.
Eating kiwi regularly can improve heart health by helping to manage blood pressure and cholesterol levels.
How It Helps:
- Contains potassium
- Lowers bad cholesterol (LDL).
- Reduces the risk of blood clots.
- Helps maintain healthy blood pressure.
5. Aids in Weight Management
Weight management can be a challenge, but kiwi could offer some help.
It’s relatively low in calories but packed with vital nutrients and high in fiber. It helps you feel full and satisfied with less intake, making it a great food for weight control.
Incorporating kiwi into your diet could support healthy weight loss goals.
How It Helps:
- Keeps you full for longer.
- Reduces cravings for unhealthy snacks.
- Supports metabolism with its rich nutrient content.
6. Improves Sleep Quality
Struggling with sleep? Poor sleep can take a toll on anyone.
Kiwi contains serotonin, a natural sleep-enhancing compound. With its serotonin content, it has shown contribution in helping to improve sleep quality.
Regularly consuming kiwi may result in falling asleep faster and enjoying longer sleeping periods, crucial for maintaining energy and overall well-being.
How It Helps:
- Promotes relaxation.
- Helps regulate sleep cycles.
- Improves sleep duration and quality.
7. Good for Eye Health
Kiwi is rich in lutein and zeaxanthin, two important antioxidants for eye health. It protects the eyes from harmful light waves and preventing age-related macular degeneration. Keeping your vision sharp and healthy is more manageable with kiwi in your fruit rotation.
How It Helps:
- Protects against age-related macular degeneration (AMD).
- Reduces the risk of cataracts.
- Supports overall vision health.
8. Supports Blood Sugar Control
Despite being a fruit, kiwi has a low glycemic index. For anyone managing blood sugar levels, kiwi’s low glycemic index makes it a smart choice.
It provides a sweet taste without causing significant blood sugar spikes, making it suitable for maintaining steady energy levels throughout the day.
How It Helps:
- Slows down sugar absorption into the bloodstream.
- Prevents sudden spikes in blood sugar.
- Supports insulin function.
9. Boosts Skin Health
Want glowing skin? Kiwi is loaded with vitamin C and antioxidants that help maintain healthy skin.
How It Helps:
- Promotes collagen production.
- Protects skin from UV damage.
- Helps reduce wrinkles and fine lines.
10. Strengthens the Immune System
Kiwi helps keep your immune system strong by providing essential nutrients.
The rich antioxidants found in kiwi is something to marvel at.
It features vitamins C and E and phytonutrients, which act as vital defenders against oxidative stress and free radicals.
Antioxidants in kiwi help in slowing down the aging process and enhancing your overall vitality.
How It Helps:
- Fights off infections and illnesses.
- Helps the body recover faster from colds and flu.
- Supports overall immune function.
The Benefits of Eating Kiwi Skin
Many people peel their kiwi before eating it, but did you know the skin is packed with nutrients?
If you’re curious but hesitant, starting with the smoother, hairless, golden variety of kiwi might ease you into the idea.
According to the Cleveland Clinic, kiwi skin is rich in fiber, antioxidants, and vitamins. Eating the skin increases your fiber intake, which aids digestion and supports weight management.
To enjoy these benefits, simply wash the kiwi thoroughly before eating. If you find the texture a bit rough, try slicing it thinly or blending it into a smoothie.
Not Everyone Should Try Eating the Skin, However
Those with allergies or sensitive stomachs could face issues.
The skin can irritate some people’s mouths and throats, so it’s best to start slow and see how your body reacts.
Also, if you have a condition that affects your swallowing, peeling the kiwi is the safer bet.
Ready to try a kiwi without peeling it?
These four tips can enhance the experience:
- First, ensure your kiwi is ripe but not overly soft, firmness affects the skin’s texture.
- Second, wash it thoroughly to remove potential pesticides or dirt.
- Third, try slicing it thinly; you’ll barely notice any fuzz.
- Try it in a smoothie.
- Don’t hesitate to pair it with other fruits and flavors to balance out the taste and texture.
Dr. William Li – author of – New York Times bestseller –
Eat to Beat Disease: The New Science of How Your Body Can Heal Itself – Hardcover – March 19 2019
The Health Benefits of Eating Kiwi Fruit
The health benefits of eating kiwi are truly impressive. This small fruit supports digestion, heart health, immunity, and more. Adding kiwi to your diet is an easy and delicious way to improve your well-being. Enjoy it fresh, in smoothies, or as a snack!
From peeling to no peeling, the choice is ultimately yours, offering a fun, nutritious punch that supports various aspects of health and wellness.
So, if you’re on the lookout for a fruit that’s both delectable and versatile, kiwi ticks all the boxes.
Disclaimer: If you have any concerns or questions about your health, you should always consult with a physician or other healthcare professional. No content on this site should be substituted for direct medical advice from your doctor or other qualified healthcare practitioners. The information contained here is for informational purposes only. It is from my research and personal experience.
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Wow, I never knew that Kiwis had so much versatility on health. We eat them regularly and think they are great, but do you have suggestions to get a Kiwi’s health benefits for someone that may not like the taste or texture of Kiwi? I know sometimes people are picky and just don’t like something so they will just not eat it. Do you have any suggestions of smoothie’s or other options? Thanks!
Thanks for your comment! It’s great to hear that you enjoy kiwi and recognize its amazing health benefits. For those who don’t like the taste or texture, there are plenty of ways to still enjoy the nutrients kiwi offers! Adding kiwi to a smoothie is a great option—it blends well with bananas, strawberries, or mango to create a naturally sweet and refreshing drink. You can also mix it into yogurt, fruit salads, or even make kiwi popsicles. If the texture is the main issue, blending kiwi into a smoothie completely removes that concern while keeping all the benefits. Let me know if you’d like a specific smoothie recipe!