Health Benefits and Uses of Kiwi Fruit for Healthy Skin and Body

The Kiwifruit is also called as a Super-fruit as it gives more health-promoting vitamins, minerals per gram and per calorie than 27 of the most popular fruits. It is therefore ranked at the top of the nutrition density model and is aptly called a ‘Nutritional Powerhouse’

Kiwifruit is an excellent source of vitamin C & K and it is rich in copper and dietary fibre as well. It is also a good source of vitamin E, potassium, folate, and manganese. Just 2 kiwis a day can sufficiently provide twice as much vitamin C as an orange, as much potassium as a banana and as much fibre as a bowl of whole grain cereal–and all of that for less than 100 calories.

When was the last time you grab a bite of  a kiwi? If it’s been a while, then here are ten surprising facts about kiwifruit that may make you reconsider your fruit choices.


Health Benefits of Kiwi
Health Benefits of Kiwi


Health benefits of kiwi fruit

  1. Improves Cardiovascular Health:

Kiwis are full of vitamin C, polyphenols, and are a good source of potassium – all of which work together to reduce the risk of blood clots, protect the blood vessels and heart, and protect the body from free radicals that cause oxidative stress, which could lead to heart disease. Further, kiwis are a good alternative to aspirin which is routinely recommended by doctors to reduce clotting and that too without any side effects.


  1. Protects Against DNA Damage:

As mentioned, kiwi fruit is quite rich in vitamin C, which is an important water-soluble antioxidant, and is essential for preventing free radical damage. Moreover, it contains a number of flavonoids and carotenoids, which are responsible for protecting DNA from oxidative stress. The vitamin C content and Phytonutrients of the kiwifruit help to prevent various issues related to DNA damage and oxidative stress, including: osteoarthritis, rheumatoid arthritis, asthma, and cancer growth.


  1. Protects Eyes:  

Kiwi can be called a golden fruit for the eyes and it is very beneficialto for the eye health. To reaffirm, kiwi is a source of phytochemicals, lutein and zeaxanthin which are critical components residing in the human eye. These healthful components along with vitamin A protect the eyes from various vision-destroying disorders like: cataracts, age-related macular degeneration etc.


  1. Pregnancy: 

Kiwi is a perfect fruit for a pregnant woman because of the abundance of natural folate present in it.  Folate helps in the prevention of the occurrence of neural tube defects in the unborn babies and is essential for their brain development and cognitive growth. Not just that, along with the flavonoids, Kiwi’s are also rich in certain nutrients namely vitamin C, E and K along with potassium and magnesium which also contribute to the overall health and development of the foetus and mother.


  1. Immunity Booster:

 The kiwi fruit may be small in size, but it provides a powerful immune-boosting punch to our body. Packed with vitamin C, D, B6, B12, K, zinc, folate, fibre, and other nutrients, the Golden fruit kiwi is perfect for preventing cold & sickness and also in strengthening the immune system of the body.


Kiwi for skin
Kiwi for skin
  1. Skin care: 

Kiwi is one such fruit that along with all the body parts also takes care of your skin. Kiwi contains abundant amount of vitamin C which helps to keep the skin firm and helps healing of cuts and burns. Vitamin E present in kiwi is well-known to help in reducing the fine lines and wrinkles, as well as it also minimises the harmful effects of ultra-violet radiations on the skin. Due to its antioxidant properties kiwi works as a perfect anti-aging agent as well, and as a result it prevents skin from early degeneration and keeps it rejuvenated.  And above all it has been found that high quality of Vitamin C present in Kiwi also helps in the process of collagen synthesis.


  1. Fights Respiratory Problems:

Kiwis are well known for its ability to lessen respiratory issues like asthma and wheezing. If you have asthma or another respiratory problem that leads to constant coughing and wheezing, you may want to eat more kiwi fruit. It contains vitamin C, which has been shown to reduce the symptoms of these conditions, helping you to breathe more freely.


  1. Diabetes: 

Kiwi is low in glycemic index which makes it perfect for the diabetics. Research has proved that consumption of kiwi helps in the regulation of adipogenesis which is critical for the prevention of diabetes. Dysfunction of adipose tissues in the body can result in the development of insulin resistance and diabetes.


  1. Constipation:

Kiwi may prove valuable for maintaining a healthy digestive system. It is a delicious source of fibre which promotes digestion and intestinal health. Kiwi provides cure for constipation by stimulating the bowel system. The natural laxative properties of kiwi fruit owing to its fibre content add bulk to the stool and make them soft.


  1. Insomnia:

Kiwi is a source of serotonin which helps to promote better sleep. Going by the study conducted in this regard, consumption of kiwi helps in improving the sleep efficiency and total sleep time. Kiwi contains good amounts of flavonoids such as naringenin, quercitin, rutin, catechin, epicatechin which modulates the sleep inducing receptors and is considered an effectual plant-based sedative agent. 

health benefits of kiwi fruit
health benefits of kiwi fruit


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By reading the above benefits we now know that yes Kiwi is not just delicious, nutrient-packed, popular fruit but also it encourages good health.

In the end, i would like to suggest that no doubt Kiwi is a very nutritious fruit, but it can cause allergic reactions to some individuals. These allergic reactions have a wide range, from mild, localized oral allergy to critical conditions like anaphylaxis which may turn fatal depending upon their sensitivity. So, add it to your diet to get its benefits, but the only thing you need to keep in mind is that keep a limit on its intake. Rest, you keep reverting about your reviews and your personal experiences or your problems, I’ll surely try and help you out.

Eat Natural… Stay Healthy…!!



Ankit is editor, and researcher for MedicTips. Studying the work of top natural health activists, and writing special reports for MedicTips. Ankit has written hundreds of articles and pages on how to obtain optimum wellness through natural health.

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