7 Amazing Health Benefits of Kiwi Fruit Backed by Science

health benefits of kiwi fruit

Kiwi has a reputation as a health food because of its high content of vitamin C, but the fruit is also rich in other nutrients. These can help lower blood pressure, help maintain bowel health and more. It’s filled with nutrients such as vitamin C, vitamin K, vitamin E, folate and potassium. In addition, kiwis are a powerful fiber source. Here are 7 amazing health benefits of kiwi fruit.

Good for Digestion

Kiwis have enough fiber, which is perfect for digestion. The proteolytic enzyme in kiwi known as actinidin can help break down protein. One recent study found that actinidin enhanced the digestion of most proteins (1).

kiwis contain an enzyme called actinidin which can enhance the protein digestion.

Can Help Treat Asthma

The high content of vitamin C and antioxidants found in kiwis will in fact benefit people with asthma. One research found a beneficial effect on the lung function among those who regularly ate fresh fruit, including kiwis. Fresh fruit such as kiwi can decrease wheezing in susceptible children (2).

The antioxidants in kiwis have anti asthma effects and may decrease wheezing in susceptible children.

Strengthens Immune System

Kiwis are rich in vitamin C and other nutrient. Only 1 cup of kiwi offers about 273 percent of your recommended daily value. Vitamin C is an essential nutrient for boosting your immune system to prevent disease. One study found that kiwis could help immune function and decrease the risk of contracting cold- or flu-like diseases. This is true in people at risk, such as adults over 65 and young children (3).

Kiwi fruit is is rich in vitamin C that can help boost immune system. It can also reduce the risk of cold and flu, both in children and in elderly.

Can Control Blood Pressure

Kiwi fruits can help you control your blood pressure. A research found that 3 kiwis a day had better effects on blood pressure than 1 apple a day. This could also mean a decreased risk for disorders such as strokes or heart attacks in the long term (4).

The bioactive compounds in kiwifruit can help control blood pressure and may decrease the risk of strokes and heart attacks.

Decreases Oxidative Stress

Oxidative stress will damage your DNA. This can lead to many chronic diseases. Study shows that daily intake of kiwi or kiwi extract decreases the risk of oxidative stress. The oxidation can damage DNA and cause colon cancer. Regular consumption of kiwi may reduce your risk of colon cancer (5).

The antioxidants properties in kiwifruit can reduce the risks of diseases linked to oxidative stress.

Protects Against Vision Loss 

Macular degeneration is the leading cause of vision loss, and kiwis may help protect your eyes against it. One study found that eating three servings of fruits a day decreased macular degeneration by 36 percent. The zeaxanthin and lutein found in fruits and vegetables can contribute to this effect (6).

Consuming fruits and vegetables can reduce the risk of vision loss.

Reduces the Risk of Blood Clotting

Kiwis might reduce blood clotting. In addition, it may help you control blood pressure. Research by the University of Oslo found consuming three kiwis a day substantially decreased the risk of blood coagulation. They have also found that it can decrease blood triglyceride levels. Researchers said those results were like those who were taking aspirin to enhance cardiac safety (7).

Kiwifruit can reduce the risk of blood clotting by decreasing blood triglyceride levels.

Potential Risks

Kiwi fruit is safe for most people except allergic people. Kiwi allergy signs include itchy throat, swollen tongue, swallowing problems, vomiting and hives. If you are allergic to hazelnuts, avocados, latex, wheat, figs, or poppy seeds, you should not consume kiwifruit.

Kiwis may slow blood clotting, increase bleeding. This could make bleeding disorders more serious. If you experience a bleeding disorder or are about to undergo surgery, avoid eating kiwis.

Forms and Dosages

You can eat kiwis in the form of smoothie, or blended. It is best to avoid cooking kiwis, so it can keep its vitamin C content. You can also find kiwis extracts in the form of supplement. Supplements can be in the form of powder, tablets, or capsules, and are made from kiwi extract.

Eating one to three kiwis a day is enough to help most people get the nutrient boost from the fruit. Some kiwi powders have a daily dosage of around 5.5 grams. Follow the advice on supplements you are taking or ask your doctor before beginning a new supplement regimen. They will tell you exactly how much is good for you.

The Bottom Line

Kiwis contain an exceptionally outrageous amount of vitamin C. Because of this, kiwis are good for immune support, controlling blood pressure and can even help with diseases like asthma and macular degeneration. Kiwi contains a special enzyme capable of fighting inflammation and improving digestion.

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Naeem Durrani BSc
Naeem Durrani is a freelance journalist who specializes in health and wellness innovation. His interests include medical research, nutrition, and the scientific evidence around effective wellness practices that empower people to positively transform their lives.
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