Are Kiwis Healthy?

By Kathryn D. | Updated: Dec 21, 2018

Is Kiwi Healthy?

Kiwi fruits are known for their juicy flavor, but many people may still be unaware of their health benefits. The fact that kiwi is good for health has been scientifically supported and experienced by many people who incorporate it into their daily diet. This small fruit can actually contribute to preventing and treating a number of health conditions. 

Why is Kiwi Healthy for You?

Kiwi vitamins, minerals, and dietary fiber, each carrying specific benefits, contribute to its rich nutritional profile and medicinal properties. Kiwi has been known to help support the immune system and protect the body against diseases.

KIWI IS GOOD FOR DIGESTION, LOW IN CALORIES, AND A GREAT SOURCE OF NUTRIENTS.

Kiwi is Great for Digestion

Kiwi acts as a natural digestive aid to help relieve constipation. A number of studies have confirmed that the content of fiber in kiwi can be used to promote digestion and benefit gut health. Some people may cringe at the idea of consuming the thin, fuzzy outer layer of this fruit, but is it healthy to eat kiwi skin? While eating the juice flesh of the kiwi fruit supports digestive health, adding its fiber-rich skin into a smoothie, can further help regulate bowel movements.

A study that tested the activity of kiwi fruit in the digestive system was published in Nutrition Research (2015). According to the research team, the daily intake of kiwi fruit-derived nutritional supplements significantly increased the frequency of bowel movements in healthy individuals. 

Kiwi is Low in Calories

Calories are an essential part of the human diet, as they are used by the body to create energy. However, people often heavily monitor their food intake because if energy is not used, it is stored as fat. While the general recommended daily intake for adults is 2,600 kcal for men and 2,000 for women, the amount of calories in kiwi is only 42 per 69 grams.

Kiwi is a Good Source of Nutrients

In order to know if kiwi is healthy, it is best to examine its nutrient content. Kiwifruit's vitamin profile is very impressive.

KIWI FRUIT CONTAINS HIGHER LEVELS OF VITAMINS C AND E PER 100 G THAN MANY OTHER SIMILAR FRUITS, WITH 92.7 MG OF VITAMIN C AND 1.46 MG OF VITAMIN E.

Studies have shown that kiwi's vitamins C and E work together to help prevent cardiovascular disease. According to a study published in Advances in Food and Nutrition Research (2013), vitamin C, carotenoids, polyphenols, and dietary fiber are all active ingredients in kiwi that could have a beneficial effect on the immune system, especially when it comes to fighting respiratory tract infections, whose occurrence and severity may be reduced by kiwi consumption. 

Kiwi Safety

While kiwi benefits are numerous, this fruit can also trigger allergic reactions in some people. Very little research is available to explain the allergic reactions to kiwi in depth, but one study published in Clinical & Experimental Allergy (2004) surveyed 273 individuals with previous experience of kiwi allergic reactions. Approximately 65% of the individuals reported that they experienced oral irritation as a result of kiwi consumption. A smaller percentage (18%) experienced more severe symptoms including wheezing, cyanosis (bluish discoloration of the skin and mucus), or collapse. The study concluded that kiwi can in fact be a significant food allergen, especially in young children. 

There is no doubt that kiwi is healthy for you. It is a powerhouse of vitamins and minerals that help prevent and relieve certain medical conditions. However, caution should be taken, as kiwi can cause allergies in some people. As long as no negative symptoms are experienced, all the goodness of kiwi can be easily incorporated into any diet to better enjoy the delicious taste and the many health benefits of this fruit.

Sources

  • California Kiwifruit, Kiwifruit and Digestive Function
  • Clinical and Experimental Allergy, Kiwi fruit is a significant allergen and is associated with differing patterns of reactivity in children and adults, 2004
  • Nutrition Research, Kiwifruit-derived supplements increase stool frequency in healthy adults: a randomized, double-blind, placebo-controlled study, 2015
  • Nutrition Today, Kiwifruit: Overview of Potential Health Benefits
  • USDA Nutrient Database, Kiwifruit, green, raw
  • Advances in Food and Nutrition Research, Effects of kiwifruit on innate and adaptive immunity and symptoms of upper respiratory tract infections, 2013