Kiwi And Digestion: 9 Exceptional Benefits Of Kiwi

Health Benefits Of Kiwi: Kiwi is an exotic fruit loaded with antioxidants. Thus, there is no doubt in its free-radical scavenging benefits. One of the primary nutrients found in kiwi is potassium, a mineral that can help in lowering your blood pressure levels. The fiber-rich nature of kiwis also enhances its beneficial qualities.

A kiwi can be considered as a nutritional powerhouse since it contains generous amounts of proteins, fats, carbohydrates, minerals, vitamins, and dietary fiber, all of which are basic nutrients that one requires to lead a healthy lifestyle. Kiwi’s antioxidant and anti-inflammatory properties make it an exotic fruit that you could consider as a natural remedy for respiratory ailments. If you are wondering about its other benefits, here are a few other health benefits of kiwifruit that might help you fully understand its advantageous nature:

Health Benefits Of Kiwi

1. A Great Source Of Antioxidants

About 100 g of kiwi can provide you with 92.7 mg of vitamin C, and considering that the daily requirement (RDA) of this beneficial vitamin for an average person is 90 mg, it can be said easily that kiwi is a reliable source of vitamin C. Furthermore, vitamin C is also a powerful antioxidant, which means that it can effectively aid in free-radical scavenging activities and prevent the occurrence of free radical damages that are responsible for various nervous and health disorders.

health benefits of antioxidant
Health Benefits Of Kiwi:
The antioxidant content of kiwi makes it an effective free-radical scavenger.

Also Read: A To Z Of Antioxidant-Rich Food | Complete List Of Food Items To Fight Free-Radicals

2. Kiwi Is Loaded With Fiber And Is Good For Digestion

The fiber-loaded nature of this fruit makes it a perfect addition to your diet if you are looking to improve your digestion. Since dietary fiber is a non-digestible part of the food, your body requires an extra amount of work to completely digest a fruit such as this one. And in doing so, it boosts the body’s metabolism and aids in the burning of a few extra calories too. Further, kiwi also has an enzyme known as actinidain, a compound known for its protein dissolving property. Thus, this exotic fruit can effectively ease the digestion of protein.

Also Read: 15 High-Fiber Food Items That Are Good For Your Digestive Health

3. Promotes Weight Management

Dietary fiber not only helps in the boosting of your metabolism and burning off a few calories, but it can also slow down your digestion, in a good way. This allows a fiber-loaded food to fill you up and prevents you from overeating, thus keeping your weight in check. However, the fact remains that fiber makes it harder for your stomach to digest, so you should consume it in a moderate amount only and keep a note on your consumption, as too much of it might just make you gain some weight if the digestive process is slowed down more than needed.

health benefits of kiwi
Health Benefits Of Kiwi:
The high fiber content of kiwi makes it a great addition for your weight loss diet.

Also Read: Super Foods To Reduce Belly Fat | Best Diet To Shed Tummy Flab

4. Aids In The Lowering Of Blood Pressure

One of the main nutrients found in kiwi is potassium, a mineral that can help in lowering your blood pressure levels. Sodium, a mineral present in salt, has a property of constricting your blood vessel walls, and in doing so it ends up increasing your blood pressure. Now, since most of the food items that you consume contain an adequate amount of salt, it is necessary for you to include some food items that are rich in potassium (such as kiwi) into your diet. A healthy dosage of potassium helps in producing a dilating effect in your blood vessel walls, thus counteracting the effects of sodium and lowering your blood pressure.

Also Read: Top 9 Heart Friendly Foods

5. Strengthens Immune System

About 100 grams of kiwi can fulfill your daily requirement of vitamin c, an antioxidant that not only helps in getting rid of free-radicals but is also quite essential when it comes to improving the strength of your immune system. This potent antioxidant can be beneficial when it comes to supporting various cellular functions. Vitamin C has also shown a capable combating ability against common cold and flu.

health benefits of kiwi
Health Benefits Of Kiwi:
Vitamin C, which is exceptionally present in kiwi helps in the strengthening of one’s immune system.

Also Read: Immunity-Boosting Foods: Tomatoes, Mushrooms, Broccoli, Oranges And More

6. Reduces The Risk Of Blood Clots

Eating two or three kiwis a day might just make a perfect treat for lowering the risk of blood clots. Intake of this exotic fruit is linked with the lowering of the fat content in the blood that can cause blockages, hence it is often recommended by the doctors for the betterment of one’s heart. This benefit of kiwi fruit may even make is a natural alternative for an aspirin.

health benefits of kiwi
Health Benefits Of Kiwi:
Consumption of kiwi reduces the thickness of blood and promotes a smooth flow of blood.

7. A Natural Remedy For Asthma

The high amount of antioxidants and vitamin C that kiwi contains can actually be good in fighting inflammations that cause asthma. The consumption of vitamin C reduces the inflammation caused in the respiratory system due to allergic reactions, and since asthma patients are required to follow a certain diet, kiwis, due to their anti-inflammatory properties, can undoubtedly be a part of it.

Also Read: Anti-Inflammatory Foods: List Of Foods That’ll Help You Fight Inflammation

8. Great Source Of Folate

 A specific type of vitamin B, folate, has also found its place in these exotic fruits. This vitamin is quite essential in the production of red and white blood cells, and adequate consumption of folate is important during periods of growth, pregnancy, and adolescence. Furthermore, a healthy dosage of folate also reduces the risk of high blood pressure and some oxygen-deficient disorders such as anemia. 

health benefits of kiwi
Health Benefits Of Kiwi:
Kiwis are a reliable source for folates, which are themselves essential for the production of blood cells.

9. Kiwis Have A Low Glycemic Index

In other words, kiwis help in better management of one’s blood glucose levels. Moreover, the fibrous nature of kiwis also enhances its beneficial qualities. Since consumption of fiber slows down the overall rate of digestion, it also results in a slowed down absorption of sugar molecules, hence giving a sufficient amount of time to the pancreas for secreting insulin – a hormone that is essential for breaking down sugar molecules into energy.

Also Read: Diabetes Diet: What To Eat To Manage Blood Sugar And Keep Diabetes In Control

Now, there is no doubt in the fact that kiwis are beneficial. Taking into account kiwi’s various nutritional elements, you must take care while consuming it, for it could very easily disrupt your balanced diet. Too much of it might just make you gain weight, make your blood thinner, or it could also lower your blood pressure below its desired limit. In the end, no matter how beneficial fruit is, it is up to you to eat it responsibly.


  1. How do I choose kiwi?

    Kiwi should be lightly supple to the touch in order to have a tender and sweet flesh, or a little firmer for a tart flavour. Whatever your taste preference, kiwi should not be soft. That is a sign of over-ripeness that makes it lose its signature tart flavour. Its skin should be smooth and uniform without any marks.

  2. What are the main differences between Green and Golden kiwi fruit ?

    The biggest difference between the two variants is taste. Green kiwi  is a winter fruit and has a tart-sweet taste but Golden kiwi is mellow and tropical, a mixture of mango, melon and citrus flavors. People who find Green kiwi too tart usually love Gold. As for other differences, the color is Golden, instead of Green (as the name already suggests) and it is tear-drop shaped, with a smooth skin and a crown on the top. Lastly, while you might need to wait a few days for Green to ripen, Golden kiwi is always ready to eat.

  3. How should I store kiwi?

    Kiwi can be rather firm when you buy it. Such unripe kiwi will be too sour to eat and should be kept at room temperature and it will ripen in a few days. You can also speed up the ripening process by storing kiwi in a paper or plastic bag together with other ripe fruit such as bananas or apples. Ripe kiwi contains ethylene, a natural gas emitted from the fruit that speeds up the ripening process.

  4. Is kiwi grown in India or is it mostly imported from other countries?

    Yes, in India, kiwi is cultivated in the mid hills of Himachal Pradesh, Uttar Pradesh, Jammu and Kashmir, Sikkim, Meghalaya, Arunachal Pradesh and Kerala. Kiwi is native to north-central and eastern China and Italy is the largest producer of kiwi in the world followed by New Zealand and Chile. In India, both qualities of kiwi can be found, locally grown and imported. The imported variety is undoubtedly more expensive than the locally grown one.

  5. Why is uncooked kiwi and milk incompatible?

    Kiwi contains a special enzyme called actinidin, which splits and dissolves protein. If you add uncooked kiwi (ripe or unripe) to products rich in protein, it begins to break the protein down, which explains why your kiwi milkshake starts to curdle if you leave it for too long. - Reviews That Matter
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