What Are The Health Benefits Of Kiwi Fruit?

Dr. Sneha Ganatra
November 17, 2020

While it is no surprise that consuming fruit is healthy for you, there are certain fruits that work especially well in this regard. The kiwi fruit is a good example as it both tasty and extremely nutritious. In fact, among the many kiwi benefits is that it works particularly well for those looking to lose weight. With the kiwi calories are on the lower end of the spectrum with added benefits of water, fibre, and vitamin C content leading the charts. What’s more, kiwi fruit is loaded with minerals and enzymes that help ensure optimal function of various parts of the body.

However, despite the list of kiwi fruit benefits, kiwi isn’t considered a typical superfood. This is because overconsumption can bring on health risks, and there are few vitamins in the kiwi fruit that may not be suitable for all. For this reason, it is important to be thoroughly informed about both the positive and negative effects of consuming it. To equip you with this information, here are the health benefits and risk factors of the kiwi fruit, along with how you can add it to your diet smartly.

Kiwi nutrition chart

When it comes to nutrition, the kiwi fruit is commonly known for its vitamin C and fibre content. As a matter of fact, eating it with the skin can triple your fibre intake as compared to eating it without the skin. This is good for digestion and for overall gut health. Besides this, kiwi also has other nutrients that easily contribute to your daily recommended dietary allowance (RDA) amounts.

Here is a list, as per Medical News Today, of the nutrient content in a typical kiwi fruit of 69g.

  • Energy (calories): 42.1
  • Carbohydrates (g): 10.1; inclusive of Sugar (g): 6.2
  • Calcium (mg): 23.5
  • Magnesium (mg): 11.7
  • Vitamin C (mg): 64
  • Vitamin E (mg) : 1.0
  • Vitamin K (mcg): 27.8
  • Fibre (g): 2.1
  • Phosphorus (m): 23.5
  • Potassium (mg): 215
  • Copper (mcg): 90
  • Folate (mcg): 17.2
  • Beta carotene (mcg): 35.9
  • Lutein & zeaxanthin (mcg): 84.2

Kiwi health benefits

On seeing the nutritional value of the kiwi fruit, you’ll notice that it is not only packed with nutrients, but also has them in a healthy concentration. As a result, kiwi fruit has many health benefits ranging from anti-cancer properties to aiding weight loss. To highlight these and give you a better understanding, here are some of the salient kiwi fruit benefits.

  • Blood pressure
    When it comes to maintaining and regulating blood pressure, the body relies on potassium, fibre, and antioxidants. One kiwi contains around 5% of an adult’s daily potassium requirement and potassium is known to relax blood vessels and keep pressure in check. In addition to that, it was also found that kiwis reduce the triglycerides in the body, which is beneficial for heart health.
  • Vision
    Kiwis are rich in zeaxanthin and lutein, both of which are important for protecting the body against macular degeneration. In fact, a study cited by Healthline Media found that 3 servings of fruit a day can reduce macular degeneration by 36%.
  • Blood clotting
    Kiwis have an adequate amount of vitamin K, which plays an important role in blood clotting. It was found that kiwis reduce the risk of blood clotting and regulate blood pressure, especially when consumed twice or thrice daily. This is because it reduces the fat in the blood without adversely impacting cholesterol levels.
  • Immune system
    It is a well-known fact that vitamin C is a key nutrient that provides support to the immune system. It helps regenerate and build tissues, protects cells and has a role in optimal cellular function. Kiwis are a rich source of vitamin C and can keep common sicknesses at bay.
  • Weight
    Fruits generally play an important role in weight loss due to their calorie-efficient nutritional value, but very few compare to the kiwi fruit. It is high in water, low in calories, and has a ton of soluble and insoluble fibre. To add to that, the vitamin C content alongside these other nutrients helps metabolise fats too! It also has actinidin, an antioxidant that helps digest protein and deal with conditions like irritable bowel syndrome.

Kiwi in your diet

Taking all the nutrients and benefits into account, it is definitely a smart idea to add the kiwi fruit to your intake. You can either choose to consume it raw, with or without the peel, or add it as a component in other recipes.

To help with some ideas for kiwi fruit uses, here are a few healthy ways to incorporate the kiwi fruit into your diet.

  • Kiwi smoothie: Mixing it in with a green smoothie is a great way to add sweetness to your drink.
  • Kiwi dehydrated chips: Great as a heart-healthy sweet snack.
  • Kiwi fruit drink: As a juice or even as a complementing piece of fruit in your favourite mocktail.
  • Kiwi in salads: Can be used as a base for numerous salads.

Kiwi consumption health risks

As there are numerous nutrients, minerals, and enzymes in a single kiwi, there are instances in which it can interfere with medication or cause a problem in some people. For instance, those with kidney problems will not respond well to the high potassium in a kiwi and this can cause severe complications. Further, due to the vitamin K content, it is unsuitable for those who are on blood thinners as it counteracts the effects. Lastly, kiwi can also be an allergen to some, and can cause rashes, hives, or swelling. In severe cases, it can also cause anaphylaxis, a life-threatening complication.

Like with all food, balance is key and this is especially true for the kiwi. Meaning, you shouldn’t simply consume it for the health benefits as the risks are just as real. However, if you are interested in incorporating this delicious, tangy fruit into your meal plan, a good strategy to go with is to consult a dietician first. This way, you get proper advice on whether or not you can consume the fruit and if so, the amount of kiwi you should or can eat. Thankfully, with the Bajaj Finserv Health app, availing the services of such a healthcare specialist is now hassle-free.

Equipped with a suite of telemedicine features, the Bajaj Finserv Health app allows you to take full advantage of remote healthcare services. With it, you can find the best specialists around you, book appointments at their clinics online, and even consult with them via video. This works especially well as dieticians can tend to your medical needs remote without any compromises. What’s more, with the Health Vault feature, you can track your vitals and maintain digital patient records. Such information is extremely valuable for both creating the ideal diet plan and optimising it for results. To get digital healthcare from your smartphone, download the app for free on Google Play or the Apple App store today and ensure you benefit from adding the kiwi fruit to your diet!