Little powerhouses of nutrients

KIWIS are small fruits that pack a lot of flavour and plenty of health benefits. Their green flesh is sweet and tangy, and is full of nutrients like Vitamins C, K, and E, and folate and potassium.

They also contain a lot of antioxidants, and are a good source of fibre. Their small black seeds are edible, as is the fuzzy brown peel.

Thanks to different growing locations, kiwis can be in season year-round. They’re grown in California from November to May, and in New Zealand from June to October. Kiwi can also be found in supplement form.

Can help treat 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 fibre, which is already good for digestion.

Boosts the immune system

Just one cup of kiwi provides about 273% of your RDA of Vitamin C. This vitamin is an essential nutrient when it comes to boosting your immune system to ward off disease. Kiwis may support immune function and reduce the likelihood of developing cold or flu-like illnesses. This is especially true in at-risk groups, like adults over the age of 65, and young children.

Reduces risk of other health conditions

Oxidative stress can result in damage to our DNA. This can lead to health problems. Partially thanks to its antioxidants, regular consumption of kiwi or kiwi extract reduces the likelihood of oxidative stress.

Since oxidative DNA damage is strongly linked to colon cancer, regular kiwi consumption could lower your risk of colon cancer, too.

Can help manage blood pressure

Not only can kiwi fruits provide an extra boost to our immune system, they can also help us to manage our blood pressure. Three kiwis a day can lower blood pressure more than one apple a day. Long term, this may also mean a lowered risk for conditions that can be caused by high blood pressure, like strokes or heart attacks.

Reduces blood clotting

In addition to helping us manage our blood pressure, eating two to three kiwis a day significantly lowers the risk of blood clotting. They also reduce the amount of fat in the blood.

Protects against vision loss

Macular degeneration is the leading cause of vision loss, and kiwis might help protect your eyes from it. By eating three servings of fruit a day, the risk of macular degeneration decreases by 36%.

Potential risks

Eating kiwi fruit is regarded as safe for most people. The main exception is for those who are allergic. Signs of a kiwi allergy include itchy throat, swollen tongue, trouble swallowing, vomiting and hives. Your risk for allergy to kiwi increases if you’re also allergic to hazelnuts, avocados, latex, wheat, figs or poppy seeds.

Forms and dosages

Kiwis can be eaten as they are, or blended into a smoothie. It is best not to cook kiwi so that it retains its Vitamin C content. Eating one to three kiwis a day is enough for most people to get the boost of nutrients from the fruit.


If you want to add more kiwi to your diet to reap its benefits, you can easily incorporate it into a number of recipes. They’re great to add to your breakfast, either alone, or sliced on top of Greek yogurt.

Short URL:

Posted by on Oct 31 2019. Filed under Food. You can follow any responses to this entry through the RSS 2.0. Both comments and pings are currently closed.

Comments are closed

Search Archive

Search by Date
Search by Category
Search with Google


Log in | Designed by SortedSites