Benefits of kiwi fruit

Benefits of kiwi fruit

benefits of kiwi fruit :- When it comes to maintaining health, all experts recommend eating fruits. Of course, there is no dearth of beneficial fruits, but in this article we will only talk about kiwi fruit. Kiwi fruit is full of taste as well as properties, about which readers need to know. That is why in this article of health life line, we will give information about the benefits of kiwi fruit. Knowing the benefits of kiwi fruit, people should not consume too much of it, so here information is also being given about the disadvantages of kiwi fruit. For information about Kiwi fruit, definitely read this article till the end.

Table of Contents

What is Kiwi Fruit?

Before knowing the benefits of eating kiwi fruit, let us know how kiwi fruit is. Kiwi fruit is brown from outside and soft and green in color from inside. Inside it are small black seeds, which can be eaten. Its taste is sweet. This fruit is easily available in the market. This can be a better option to get nutrition at a low cost. If we talk about where kiwi fruit is found, then it is found in India, China, Japan and southeast Siberia. It is also known as Chinese gooseberry. Its scientific name is Actinidia deliciosa. Next we will give detailed information about what happens by eating kiwi fruit.

Medicinal properties of kiwi

Talking about the medicinal properties of kiwi, it has antioxidant, anti-inflammatory, anti-hypertensive (anti-hypertensive-controlling blood pressure), antithrombotic (antithrombotic-non-clotting) properties. Know further that what can be the benefits of eating kiwi fruit for health.

Why is Kiwi good for health?

As given above in the article, vitamin-C is present in it. This nutrient can be helpful in improving the body’s immune power and protecting against mild problems caused by cold. At the same time, the vitamin-E present in it can protect cells from the effects of oxidative stress. It can be beneficial during pregnancy due to the folate present in it. In addition, potassium can be helpful in controlling blood pressure. Kiwi can also be beneficial for the problem of diabetes and heart disease. We will give further detail about all these health problems and the role of kiwi in them.

Benefits of Kiwi Fruit

Keep in mind that kiwi fruit can prevent the risk of any disease or reduce the symptoms of the disease. Therefore, do not mistake kiwi fruit as a cure for some serious disease. Now know below the benefits of kiwi fruit.

1. Benefits of Kiwi Fruit for Heart

Talking about the benefits of kiwi fruit, it can be beneficial for the heart. Research published on the NCBI website suggests that kiwi fruit may be beneficial for preventing heart disease. If this fruit is consumed for 28 days, then platelet hyperactivity, plasma lipids and blood pressure can be controlled. Simply put, kiwi has cardio-protective properties, so that it can protect against heart disease. Yes, if someone already has a problem with heart disease, then they should continue taking medicines and consume kiwi fruit with medical advice.

2. Benefits of Kiwi for Digestion and Constipation

There can be benefits of eating kiwi for digestion and constipation as well. A research in this regard is available on the website of NCBI. It has been said in this research that kiwi fruit can be used in the problem of mild constipation. It has laxative properties, which can help clear the stomach.At the same time, during another study, a person suffering from irritable bowel syndrome was given kiwi fruit for 4 weeks. As a result, the frequency of his bowel movements increased and bowel function was found to improve.

3. Kiwi Fruit for Weight Loss

The benefits of eating kiwi also include balancing the weight. To stay healthy and keep the weight balanced, kiwi fruit can be included in your diet as a snack. A research available on the NCBI site also states that kiwi fruit can be included in your diet as part of a weight management strategy. This risk of gaining weight is can not be, because fewer calories in kiwi fruit and fiber much.

4. Benefits of Kiwi Fruit for Diabetes

Kiwi is placed in the list of low glycemic index (Low GI). Foods with a low glycemic index may also be helpful in maintaining weight in diabetes by balancing the amount of blood sugar and insulin. Kiwifruit is also a good source of Vitamin C. At the same time, vitamin-C has been found to be helpful in decreasing insulin resistance and improving blood glucose control Therefore, kiwi fruit can prove to be a good option for people with type 2 diabetes and diabetes risk.

5. Benefits of Kiwi Fruit for Immunity

Kiwi benefits also include better immunity. Kiwi fruit can be beneficial for immunity.  According to the NCBI study, vitamin-C, carotenoids, polyphenols and fiber are found in kiwi fruit. These ingredients may help improve the immune system. For this reason, it can be said that the consumption of kiwi can help in keeping away many diseases along with the immune system.

6. Kiwi Fruit for Blood Pressure

According to experts, kiwi fruit contains bioactive substances, which can work to reduce blood pressure. Also can work to improve endothelial function (a function related to the heart). This has been confirmed by a research done on women and men. A person who ate 3 kiwis daily for 8 weeks was found to have a reduction in blood pressure. In such a situation, it can be assumed that the consumption of kiwi can improve the problem of high blood pressure.  In addition, kiwi also has anti-hypertensive properties.

7. Kiwi Fruit for Good Sleep

Talking about the benefits of eating kiwi and sleep is not mentioned, it cannot happen. In medical research done in this regard, the consumption of kiwi fruit an hour before bedtime was found to be helpful in good sleep. The high antioxidant capacity of kiwifruit may also reduce oxidative damage and consequently improve sleep quality. In addition, kiwifruit is one of the few fruits that contain serotonin (a type of chemical), which may be helpful for good sleep.

8. Kiwi Fruit in Pregnancy

It is rich in vitamin-C and folate. At the same time, folate is essential for pregnant women. Consuming folate during pregnancy may not only reduce the risk of neural tube disorders (disease of the brain and spinal cord) in the baby, but may also reduce the risk of miscarriage. Not only this, the vitamin C present in it can also reduce the risk of anemia by helping in the absorption of iron in the body. Yes, if someone has a food allergy, then he must take medical advice before consuming kiwi.

9. Benefits of Kiwi for Asthma

Consuming foods rich in vitamin-C can benefit the respiratory system, which can relieve the problem of asthma to a great extent. A research has revealed that consuming 1 gram of vitamin-C supplement per day has been found to reduce the risk of asthma attack and kiwi contains some amount of vitamin-C. In such a situation, the problem of cough caused by asthma can be cured by consuming kiwi.

10. Antioxidant Properties in Kiwi Fruit

Kiwi fruit contains antioxidant properties. The antioxidant properties of vitamins C and E present in it can be helpful in eliminating free radicals. It can also protect the body from damage caused by oxidative stress. Other antioxidants present in it are as follows – the carotenoids lutein, zeaxanthin and beta carotene.

11. Benefits of Kiwi Fruit for Cancer

According to scientific research, some fruits have anti-cancer properties as well as the effect of inhibiting carcinogens i.e. cancer-causing compounds. Kiwi is also included in the list of such fruits. Due to the vitamin-C, polyphenols, antitumor and antioxidant properties present in it, it may be helpful in preventing cancer. Let us make it clear here that cancer is a fatal disease. It is not possible to cure it with home remedies. Therefore, if someone is suffering from cancer, he should get adequate treatment from the doctor.

12. Benefits of Kiwi Fruit for Eyes

Kiwi fruit benefits also include keeping the eyes healthy. According to a scientific study, phytochemicals such as lutein and zeaxanthin are found in kiwi fruit. Lutein and zeaxanthin, present in green vegetables, may be beneficial for eye health. These can be helpful in keeping away the problem of blindness that occurs with age.

13. Antiinflammatory Properties in Kiwi Fruit

One of the benefits of kiwi fruit can be to reduce inflammation. It has anti-allergic and anti-oxidant as well as anti-inflammatory effects. Actually, the kissper present in it, which is a peptide, has anti-inflammatory properties. Due to this anti-inflammatory effect, kiwi can work to prevent the problem of inflammation in the body, especially it can be beneficial for problems related to inflammation in the intestines.

14. Benefits of Kiwi Fruit for Liver

The benefit of kiwi fruit also includes a healthy liver. It has been proved from a research that consumption of kiwi fruit can be helpful in preventing liver related problems. Kiwi fruit has antioxidant properties, which can work to reduce oxidative stress. This may help reduce the risk of liver problems. Along with this, it comes under the category of food item that has hepatoprotective properties.

15. Benefits of Kiwi to Prevent Blood Clotting

If we talk about blood clotting, then it can increase the risk of many other diseases such as stroke, heart attack and kidney problems. In such a situation, consuming kiwi can be beneficial to avoid the risk of this problem. Actually, kiwi has the property of antithrombotic that does not allow blood to clot. Therefore, consuming kiwi can be beneficial for health.

16. Benefits of Kiwi in Acne

Consuming kiwi can be helpful in reducing the problem of acne. Actually, kiwi is a fruit rich in vitamin-C. Vitamin-C has anti-inflammatory properties, which can be helpful in preventing or relieving the problem of acne.

17. Benefits Of Eating Kiwi For Skin

Consumption of kiwi is not only beneficial for health but also for the skin. Actually, it contains vitamin-C, which is an essential antioxidant. It can protect the skin from the harmful rays of the sun and the damage caused by pollution. Can improve skin texture, as well as make skin wrinkle free, youthful and beautiful. Kiwi also contains vitamin-E, which can make the skin healthy and glowing.

18. Benefits of Kiwi Fruit for Hair

Benefits of Kiwi fruit

Kiwi contains nutrients like zinc, magnesium and phosphorus, which can help in hair growth. Along with vitamin-C, it also contains vitamin-E, which can prevent hair fall. At the same time, omega 3 fatty acids present in kiwi seed oil can also be helpful in maintaining hair moisture. In addition, kiwi also contains copper, which can help maintain the natural color in the hair.

Know the nutritional elements of Kiwi

After kiwi fruit benefits, in the next article, we will tell about the nutritional elements of kiwi fruit.

Nutritional Elements of Kiwi Fruit

For the benefit of kiwi fruit, we are sharing the nutritional elements found in kiwi fruit and their quantity through a chart.

NutrientsQuantity per 100 g
Water83.07 grams
energy61 KCL
protein1.14 grams
Total lipid (fat)0.52 grams
Carbohydrate14.66 grams
fiber, total dietary3.0 grams
sugar, total8.99 grams
calcium34 grams
Iron0.31 mg
magnesium 17 mg
Phosphorus34 mg
potassium312 mg
sodium3 mg
zinc0.14 mg
Copper0.13 mg
selenium0.2 mg
Vitamin C, Total Ascorbic Acid92.7 mg
Thymine0.027 mg
Riboflavin0.025 mg
niacin0.341 mg
Vitamin B60.063 mg
Folate DFE25 micrograms
Vitamin A,RAE4 micrograms
carotene, beta52 micrograms
Lutein + xanthine122 micrograms
Vitamin E (alpha-tocopherol)1.46 mg
Vitamin-K (Phyloquinone)40.3 micrograms
Fatty Acids, Total Saturated0.029 grams
Fatty Acids, Total Monounsaturated0.047 grams
Fatty Acids, Total Polyunsaturated0.287 grams
Benefits of kiwi fruit

After knowing what are the benefits of eating kiwi fruit, let’s talk about how to eat kiwi fruit.

How to Use Kiwi

The way to eat kiwi fruit and its right amount can be known through the following points. Along with this, we will also give information about when to eat kiwi fruit.

  • If the question comes to mind that how to eat kiwi fruit, then the easiest answer is that kiwi fruit can be eaten in a normal way by cutting it and taking out the pulp inside.
  • Kiwi fruit juice can be made and drunk.
  • Salad is also the way to eat kiwi fruit, kiwi fruit can be eaten in fruit salad.
  • Another answer to how to eat kiwi fruit is that it can be consumed by making smoothies with other fruits.
  • You can eat kiwi by adding it to fruit custard.

After knowing how to eat kiwi fruit, now we also know the right time to eat kiwi.

When to eat: If you want to know what is the right time to eat kiwi, then let us tell that the time of eating kiwi fruit can be any time. You can eat it anytime in the morning, afternoon or evening.

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After knowing the time of eating kiwi fruit, now it is the turn to know about its quantity.

How much to eat: A healthy person can consume half a cup or one medium-sized kiwi daily.

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After how to eat kiwi fruit and when to eat kiwi fruit, it is the turn of how to keep it safe.

How to choose Kiwi fruit and preserve it for a long time?

Read below tips related to choosing good kiwi.

  • While buying, pay attention that there should not be any kind of stain on the kiwi fruit.
  • Its peel should not be cut or torn from outside.
  • Don’t be too quick to press down.
  • If you want to eat it right away, opt for slightly soft kiwis, which sizzle easily.
  • You can get it from mandi, super market or online.

How to keep safe

  • If the kiwi is not too ripe, then it can be kept at room temperature like this.
  • It can also be kept with other fruits for ripening.
  • When kiwi is cooked, do not keep it with other fruits.
  • Kiwi fruit can also be stored in the refrigerator for a few days.

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Along with the benefits of kiwi fruit, there are also disadvantages of kiwi fruit, the information of which is given below.

Side Effects of Kiwi Fruit

Benefits of Kiwi Fruit

In the next section, you will know about the harm caused by kiwi fruit.

  • People who are more prone to allergies should stay away from kiwi fruit, as it can cause allergic reactions for them. This can lead to complaints like skin rashes and blocked nose.
  • Kiwi is high in potassium, so people with kidney problems may suffer from it.
  • Kiwi is also a good source of fiber. In such a situation, excessive consumption of it can cause flatulence, stomach pain problem.
  • Excessive consumption of kiwi can also cause weight gain or obesity.

Hope this article has given the readers an answer to the question of what happens by eating kiwi. Here readers have been told the benefits of eating more than 10 kiwi fruits. However, in this article the disadvantages of kiwi fruit are also given in the article, which are mentioned only as a precaution. The benefits of eating kiwi fruit can be the only benefits of consuming it in balanced quantity. If someone is using kiwi fruit for the first time, then definitely read this article on the benefits of kiwi fruit before use. 

Frequently asked questions

Can kiwi be consumed every day?

An adult is recommended to eat 4 to 5 cups of fruit per day, but eating it daily can also cause harm to kiwi. Therefore, it is advisable to consume kiwi occasionally instead of daily.

Can I eat kiwi peel?

Yes, kiwi peel can be eaten. Kiwi peels also have antioxidant properties, but most people consume kiwi peels to a minimum.

Can Kiwi be consumed on an empty stomach?

Yes, kiwi can be consumed on an empty stomach. Actually, consuming kiwifruit on an empty stomach can help in detoxifying the body. Kiwi smoothie can be consumed as a detox drink.

However, the consumption of kiwi on an empty stomach also depends on the age and physical condition of the person. In such a situation, before eating kiwi on an empty stomach, take the advice of a doctor or specialist once.

How many kiwis can you eat in a day?

A healthy person can consume half a cup or a medium-sized kiwi in a day. The way to eat kiwi fruit has also been told in this article.

What is the taste of Kiwi?

If we talk about how is the effect of kiwi, then let us tell that the effect of kiwi is cold.

Is Kiwi Good for Kidneys?

Kiwi is a high potassium rich fruit. For this reason, it can be harmful for a person suffering from kidney problems.

How long can a kiwi last?

If the kiwi fruit is not fully ripe, it can be fine at room temperature for at least a week.

Can kiwi be kept in the fridge or freezer?

Yes, kiwi can be kept in the fridge.

How to know if kiwi is bad or rotten?

This can be ascertained from the following points:

  • Kiwi can be detected by pressing. If the kiwi is too soft, it may have rotted.
  • Cut a kiwi and touch its pulp. If the pulp is dry rather than juicy, it may be spoiled.
  • If it doesn’t smell good, it can also indicate that it is bad.

Is it safe to eat raw kiwi?

Only ripe kiwifruit is used. Apart from this, people also like to eat kiwi like dry fruit. The amount of calories and sugar in it is slightly higher, so consume it only after asking the doctor.

How to eat kiwi fruit ? / When and how is kiwi fruit eaten?

By cutting some slides of kiwi and applying it on the face, the skin glows. Those who are troubled by their increasing weight, they should also consume kiwi fruit. It contains very less amount of calories. It is also rich in fiber.

How to cut kiwi fruit ?

Slice the kiwifruit into rounds. For smaller and more decorative pieces of kiwifruit, cut the whole fruit into round pieces, working from one end to the other and discarding the end pieces. Then cut along the diameter of each circle to make small semicircles of kiwifruit.

Is kiwi fruit good for diabetes ?

Kiwi contains antioxidants like vitamins A and C, which are helpful in controlling blood sugar level. It prevents the sudden rise of blood sugar or glucose.

How to Grow Kiwi Tree? / kiwi plant ?

To grow a kiwi plant at home, first cut the kiwi fruit into thin slices. After that cut its seed part from the middle. After removing the seeds, put 80 percent garden soil and 20 percent compost in a pot. Now put the seeds removed from the fruit in this pot.

Kiwi fruit price ? / How much does Kiwi get per kg?

There it is available in bulk for 70 to 80 rupees a kg, but here its retail price remains high. It tastes like raw tomato when eaten raw, while ripe kiwi is very tasty to eat. It is more in Almora’s Jageshwar, Artola besides Munsiyari.

What is the Hindi name of Kiwi?

Kiwi (scientific name- Actinidia deliciosa) is a light brown, fibrous and oblong, chikoo fruit-like fruit in appearance. Vitamin C is found in abundance in it. Kiwi is a special kind of delicious fruit. Kiwi is being preferred more logo for its beautiful colour.

Where is Kiwi found?

The climate of Himachal has been liked by the Kiwi plant. In India, apart from Himachal, kiwi is also produced in Jammu and Kashmir, Uttarakhand, hilly regions of Uttar Pradesh, Sikkim, Meghalaya, Arunachal Pradesh, Karnataka and Kerala.

What is the effect of Kiwi?

It is sour-sweet in taste with good taste. Kiwi is rich in vitamin C, fiber, vitamin E, potassium, sodium, copper and anti-oxidants. Know in which problems it is especially beneficial. Digestion is good by eating kiwi daily, because a lot of fiber is found in it.

How to plant a kiwi plant?

To grow a kiwi plant at home, first cut the kiwi fruit into thin slices. After that cut its seed part from the middle. After removing the seeds, put 80 percent garden soil and 20 percent compost in a pot. Now put the seeds removed from the fruit in this pot.

Does eating kiwi increase blood?

The elements present in kiwi prevent blood clotting i.e. blood from clotting in the vein. Due to which many problems are reduced and serious diseases like cancer can also be avoided. The amount of potassium in kiwi is high, due to which blood pressure also remains under control.


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