10 benefits of kiwi for health proven by science

In general terms, the kiwi has been recognized worldwide as the fruit created by man, actually originating in China and spreading worldwide in the 20th century . Genetically, kiwi is a family of tomato and potato, but we usually don’t know what its benefits are.

For this reason, in the following article we will address ten of the health benefits of kiwi that have been proven by science over time.

What is the kiwi?

Kiwi or Actinidia deliciosa is a fruit from China, which is born from a climbing plant. Physically it has a skin similar to that of a beige peach and internally, its pulp is green. It developed commercially in the 20th century, when it was brought to New Zealand and later expanded to other countries.

Note: Its genetic evolution has brought great benefits to its nutritional composition , allowing the recognized contribution of vitamin C , as well as flavonoids and carotenoids. (1)

On the other hand, the kiwi has a flavor between sweet and sour, getting its name from the homonymous bird due to the similarity of its skin with that of the animal. Currently its main producers are Greece, Chile and New Zealand, where there is also a use of the root, leaves, flowers and seeds.

What are the benefits of kiwi?

Thanks to its nutritional composition, kiwi brings great benefits to the health of its consumers. We will mention the ten most relevant below, thus allowing their knowledge and use:

1. Strengthens the immune system

The kiwi provides large amounts of vitamin C, even exceeding the values ​​of the orange , this allows the strengthening of the immune system and provides faster responses to infectious agents.

To highlight: Its content of vitamin E and antioxidants also influence maintaining immune cell function in perfect condition . (two)

2. Lowers cholesterol levels

Due to its high fiber content , among the benefits of wiki is its ability to lower and control cholesterol levels . In addition to the intervention of vitamin E and triglyceride reduction capabilities, which is usually intrinsically related to these values. (3)

3. Promotes blood circulation

Kiwi is a fruit that contains fatty acids, these being omega 3 and 6 specifically. These allow to benefit blood circulation and take care of the health of our cardiovascular system, in addition to the intervention of minerals such as potassium , magnesium and copper that reduce the amount of fat in the arteries. (4)

4. Controls blood sugar levels

Certain studies carried out on monitored individuals demonstrated the activity of kiwi depending on blood sugar levels, obtaining positive results.

In this sense, the consumption of this fruit helps reduce sugar levels and the body’s responses, thus reducing the risk of developing certain diseases such as diabetes. (5)

5. Fights the action of free radicals

The amount of antioxidants present in the nutritional composition of the kiwi allows the protection of the organism against the activity of free radicals, and therefore slows down the process of cell aging and wear.

You should know: The consumption of kiwi is frequently indicated for patients suffering from diabetes, low defenses and chronic diseases .

6. Improves digestive functions

As we previously mentioned, kiwi provides large amounts of fiber , specifically soluble fiber . It is capable of benefiting the digestive process and intestinal transit, thus reducing the risk of suffering from constipation and other types of disorders. In fact, every 100 grams of fruit provides 3 grams of soluble fiber.

Note: It is important to highlight the presence of an enzyme called actinidin , from which the scientific name of the fruit derives. This enzyme can act as a modulator of motility (ability to move the stomach spontaneously and independently), facilitating the digestion and absorption of nutrients such as proteins.

7. Strengthens bones and muscles

Kiwi benefits bone health and proper muscle development. This is due to the presence of micronutrients in its nutritional composition, which are very important in these processes. 

To highlight: Copper and magnesium are the main minerals responsible for this benefit.

8. Contributes to weight loss

The kiwi has the ability to facilitate the detoxification of the body, in addition to the elimination of fluids and fats from the body , which is why it contributes to weight loss and slimming naturally.

You should know: The amount of soluble fiber contained in the kiwi provides satiety, which reduces the anxiety to eat . In the same way, it facilitates intestinal processes and favors the expulsion of waste, generating weight loss over time.

9. Reduces stress and anxiety

The nutritional composition of the kiwi allows us to glimpse benefits such as the reduction of stress and anxiety, thanks to its content of vitamin C, vitamin E and antioxidants that reduce symptoms such as states of nervousness.

10. Improves skin health

Thanks to all the components that we have previously mentioned, such as vitamin C, vitamin E, antioxidants and flavonoids, skin health is benefited since kiwi reduces the cell aging process and favors the production of collagen in the body.

Kiwi nutritional properties

The kiwi in its composition has important nutritional compounds that are characteristic of the fruit and its nature. We mention below the main components that exist in it:

1. Vitamins

Kiwi is a fruit with great vitamin contributions, highlighting its values ​​of vitamin C (97.2 mg per 100 grams of fruit) and vitamin E. It also contains vitamin K, vitamin A and folic acid or also known as vitamin B9.

2. Minerals

In its contribution of minerals we can mention calcium, potassium, magnesium, sodium and phosphorus. All allow the development and proper functioning of our body, with important values ​​for our health and the recommended daily intake.

3. Other compounds

The kiwi contains 61 calories, which is translated as 3% of the recommended daily intake. It contains fiber, carbohydrates, protein and water , standing out as the main macronutrients present in its composition.

How can you eat kiwi?

Kiwi is a fruit, so its consumption can be direct and fresh . It can be added to salads, smoothies, desserts and jams. It is important to note that the kiwi can be eaten peeled or not, depending on consumer preference, but it is necessary to take into account that the kiwi skin provides a large amount of nutrients and antioxidants. 

Note: It is recommended to wash the skin of the kiwi well, preferably with a brush that allows you to correctly remove excess fluff and take full advantage of its nutritional quality, which the Child Nutrition Center has mentioned as having a particularity well above strawberries and grapes. (6)

Key Findings

• The kiwi is a fruit that became known worldwide in the 20th century and is genetically linked to the tomato and the potato.
• Its genetic evolution has allowed the greatest benefit and benefit from micronutrients such as flavonoids, vitamins and antioxidant compounds.
• It has a skin similar to that of peach and medlar, the flesh being green, even when ripe.
• Its nutritional composition favors the immune system and blood circulation, as well as controlling sugar levels and reducing stress.
• Its contribution of vitamin C exceeds that of oranges and contains important minerals that help preserve the health of the body.