Kiwi may be small, but it delivers impressive nutrition. This zesty fruit is packed with vitamin C, fiber, antioxidants, and other essential nutrients that support overall health.
Considered a nutrient-dense food, the health benefits of kiwi include boosting immune function, improving digestion, managing blood sugars, and supporting a healthy pregnancy.
“Because it is low in calories and high in nutrients, kiwi can fit into most balanced eating plans,” said Gabriela Gardner, a registered dietitian with UT Physicians Multispecialty – Bellaire Station.
Strengthens the immune system
If kiwi is on the menu, scoop it up! This exotic food, originally from China and cultivated in New Zealand, offers two varieties: green and gold. Both of which have more vitamin C than an orange.
“We’re used to thinking oranges have a lot of vitamin C, but green kiwis have two times the amount, and gold kiwis have three times the amount of vitamin C, so it’s incredibly high,” Gardner said.
The abundance of vitamin C also helps the body absorb iron, which reinforces a strong immune system.
Vitamin C, a natural antioxidant, plays an essential role in:
- Supporting immune cell function
- Protecting cells
- Helping to heal wounds and keep skin healthy
Improves digestive health
Eating kiwi offers a natural way to support digestion through the benefits of fiber.
“For my patients with gastrointestinal conditions, I recommend two to three kiwis a day,” Gardner said. “It’s a very easy way to get fiber, which boosts digestive health and protects against colon cancer.”
A gold kiwi offers 1 gram of fiber, while a green kiwi offers 3 grams of fiber. This fiber helps protect against colon cancer by protecting cells and DNA from damage (oxidative stress), regulates immune response, and decreases inflammation.
Kiwi provides both soluble and insoluble fiber, which work in tandem to:
- Promote regular bowel movements
- Prevent constipation
- Protect a healthy gut microbiome
Promotes heart health
Heart disease remains a leading cause of illness. Kiwi supports cardiovascular health through these nutrients:
- Potassium helps regulate blood pressure.
- Fiber reduces low-density lipoprotein (LDL) cholesterol.
- Antioxidants lower oxidative stress in cells.
Kiwi is a low-sugar fruit
Despite its sweet flavor, this tropical food has a lower sugar content than other popular fruits like apples. With a one-to-one ratio of fructose and glucose, kiwis offer a rare balance of sugars.
“What makes this special and particularly good is that our bodies absorb natural sugar the best in this ratio,” Gardner said.
The fiber, which slows the absorption of sugar into the bloodstream, gives kiwi a relatively low glycemic index.
“Research proves kiwis can help improve glucose control, which is especially important for people working to balance their blood sugars,” Gardner said.
Kiwi supports a healthy pregnancy
Kiwi is considered a good source of dietary folate. Folate contributes to maternal tissue growth during pregnancy and is important in preventing neural tube defects during pregnancy.
“Folate is good for everyone, but especially for women who are of childbearing age,” Gardner said.
Often found in leafy green vegetables, folate can be destroyed during cooking. Eating fresh kiwi means getting the full benefits of dietary folate.
Easy availability
Kiwi is a low-maintenance food that ripens slowly and keeps for a long time, unlike another green favorite: the avocado.
“It’s also available nearly year-round, and that high vitamin C content protects it from browning or bruising during transportation,” Gardner explained.
How to add kiwi to your diet
Include kiwi in your daily routine with these options:
- Eat it fresh, by itself
- Blend into smoothies
- Combine in a fruit salad
- Pair with a leafy green salad
- Add slices to yogurt or oatmeal
- Top a dessert
Health benefits of kiwi
The health benefits of kiwi make it a smart addition to a balanced diet. Rich in vitamin C, fiber, potassium, folate, and antioxidants, with a low glycemic index, kiwis are a great fruit for prevention, supporting many body systems important to good health.