Kiwi fruit | Health benefits & nutrition facts of Kiwi fruit

Kiwifruit hd image downloadKiwifruit


Kiwifruit or Chinese gooseberry is the most popular fruits these days. The fruit is packed with rich in many Vitamins and Minerals.

Kiwifruit can be eaten raw, turned into juices, baked into products, cooked with meat, or garnished. The entire fruit, including the skin, is edible; however, the fuzzy varieties' skin is often discarded due to its rough texture.

In China, kiwifruit was traditionally used as a medicine to aid in the growth of children and the recovery of women who had recently given birth.

Uses of Kiwi:

Kiwis are rich in vitamin C and fibre, and they have a number of health benefits. This tangy fruit is beneficial to your heart, digestive system, and immune system. The kiwifruit is a healthy fruit with a lot of vitamins and antioxidants. It's a delicious and nutritious snack, side dish, or rare dessert thanks to its tart flavor, good texture, and low calorie count.

Actinidain (also written actinidin) is found in raw kiwifruit and is used as a meat tenderizer and probably a digestive aid in the food industry. Since actinidain digests milk proteins, raw kiwifruit should not be used in desserts with milk or other dairy products. This is true for gelatin-based desserts because the actinidain dissolves the proteins in the gelatin, allowing the dessert to liquefy or prevent it from solidifying.

Kiwifruit cultivation hd image download
Kiwifruit Cultivation

Nutrition of Kiwi:

Green kiwifruit contains 61 calories per 100 gramme (3.5 oz) serving, is 83 percent water, and 15 percent carbohydrates, with no protein or fat . It contains high levels of vitamin C (112 percent DV) and vitamin K (38 percent DV), as well as a modest amount of vitamin E (10 percent DV) and no other micronutrients. The nutritional value of gold kiwifruit is close to that of regular kiwifruit, but it contains more vitamin C (194 percent of the daily value). 62 percent alpha-linolenic acid, an omega-3 fatty acid, is contained in kiwifruit seed oil. Carotenoids contained in kiwifruit pulp include Provitamin A beta-carotene, lutein, and Zeaxanthin.

Nutrition Facts of Kiwifruit:


Kiwifruit, raw

Nutritional value per 100 g


63 kcal


15.8 g

Dietary fiber

1.4 g


12.3 g


0.28 g


1.02 g

Vitamins Quantity %DV†

Vitamin A

24 μg

Thiamine (B2)


Niacin (B3


Pantothenic acid (B5)


Vitamin B6


Folate (B9)


Vitamin B12


Vitamin C


Vitamin E


Vitamin K


Minerals Quantity %DV†













Other Constituents


82 g

Kiwi hd image download

Health Benefits of Kiwifruit:

Vitamins, fibre, and antioxidants can all be beneficial to your health. The flesh is high in vitamins that boost immunity and reduce disease risk.

Kiwis contain soluble dietary fibre, which can aid in daily and balanced digestion. Some health benefits of kiwis include:

Boost Immunity:

Vitamin C is abundant in kiwifruit, which boosts the body's immune response. The kiwifruit, in fact, contains around 230 percent of the daily recommended Vitamin C intake. Every bite of this vibrant fruit is packed with immune-boosting nutrients. Rich in Vitamin C content the Kiwifruit is a best suited friuts for Immunity. 

The antioxidant content of kiwifruit is also high. Antioxidants aid in the removal of free radicals and the reduction of oxidative stress in the body. In the long run, this could protect the body from disease and inflammation.

Healthy Heart:

The kiwifruit has blood pressure-lowering properties. The kiwifruit will lower the risk of stroke and heart disease by helping to maintain a healthy blood pressure and providing a boost of Vitamin C.

Aside from that, kiwi fruit is rich in dietary fibre. Fiber can lower LDL, or bad cholesterol, and thereby reduce heart disease risk factors. A high cholesterol level can cause atherosclerosis, or the hardening of the arteries in the heart.

Control Blood Pressure:

Kiwi fruits will help us control our blood pressure as well as provide an extra boost to our immune system. According to a 2014 report, the bioactive compounds in three kiwis per day can reduce blood pressure more effectively than one apple per day. Long-term, this may mean a reduced risk of elevated blood pressure-related disorders such as strokes or heart attacks.

Reduces blood clotting:

Kiwis will help us control our blood pressure while also lowering the risk of blood clotting. According to a study conducted by the University of Oslo, eating two to three kiwis per day significantly reduced the risk of blood clotting. They were also discovered to minimize blood fat levels. These results were close to those of a daily dose of aspirin to improve heart health, according to the researchers.

Healthy Digestive System:

The kiwifruit has a lot of dietary fibre in both its tough skin and flesh. Constipation, as well as a host of other gastrointestinal problems and pain, can be helped by fibre.

Asthma Management:

Vitamin C levels in kiwis have been related to a decrease in wheezing symptoms in some asthma patients. This is particularly true for youngsters, who seem to profit the most from eating kiwis.

Healthier Eye site:

The high levels of antioxidant vitamins and carotenoids contained in kiwifruit can help to prevent eye disease and promote overall ocular health when combined with other vitamin and mineral-rich fruits and vegetables.


For some people, particularly children, the actinidain found in kiwifruit may be an allergen. The most common symptoms are itching and mouth soreness, with wheezing being the most common extreme symptom; anaphylaxis may occur.

Also Read:

Click here for Immunity Booster | VitaminsNeeded for Good Immune system

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