The benefits of kiwi fruit may include:
- Alleviating symptoms of asthma
- Supporting a healthy heart
- Rich in fibre and an enzyme called actinidin, which can aid digestion
- Rich in immune-supportive nutrients to help ward off illnesses
- Rich in protective antioxidants
Nutritional benefits of kiwi fruit
Two small kiwi fruit (80g) provide:
- 39kcal/166kJ
- 0.9g protein
- 0.4g fat
- 8.5g carbohydrate
- 2.0g fibre
- 232mg potassium
- 47mg vitamin C
80g of kiwi fruit counts as one of your 5-a-day. Discover more about what contributes to your 5-a-day with our handy infographic.
Top 5 health benefits
1. May alleviate symptoms of asthma
Kiwi fruit are well known for their high vitamin C content – this and the other antioxidant nutrients they supply appear to help alleviate some of the symptoms of asthma.
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2. Supports heart health
Including kiwi fruit as part of a healthy diet may support your heart health. This is because consuming them appears to increase high-density lipoprotein (HDL) – the so-called ‘good’ cholesterol, reduces other blood triglycerides (fats) and reduces platelet aggregation, which may over time lead to atherosclerosis. Kiwi fruit also help manage blood pressure, thanks in part to a reduction in angiotensin-converting enzyme. Being a useful source of potassium further supports the fruit’s heart-friendly properties.
3. Aids digestion
Rich in fibre, kiwi fruit support digestive regularity. They also contain an enzyme called actinidin, which facilitates the breakdown of protein, helping us more efficiently digest protein-rich foods. Kiwi can also be used in recipes to tenderise meat.
4. May support immune function
Kiwi fruit are exceptionally rich in immune-supportive nutrients including the vitamins C, E, K and folate, as well as carotenoids, fibre and phytochemicals.
Studies suggest they may support the immune system and potentially reduce the incidence and severity of colds and flu-like symptoms in susceptible groups such as older people and children.
5. Rich in protective antioxidants
Kiwi fruit are rich in nutrients and phytochemicals, which have antioxidant properties – these help reduce oxidative damage and as a result may reduce the risk of chronic disease.
Are kiwi fruit safe for everyone?
Kiwi fruit are allergenic and, although symptoms in most susceptible individuals are mild, severe reactions have been reported. If you are allergic to hazelnuts, avocados, figs, pollen or latex, you may experience a cross-reaction to kiwi fruit.
If you are prescribed blood pressure medication or anticoagulants, be aware that consuming kiwi fruit regularly in your diet may enhance their effects.
Overall, are kiwi fruit good for you?
Yes, kiwi fruit offer a host of benefits, from supporting a healthy heart to helping the immune system ward off colds, flu and other illnesses. As well as containing fibre to support digestion, they contain an enzyme called actinidin, which may help in digesting protein-rich foods, such as meats. They are an allergenic fruit, so be mindful if you have other allergies.
Speak to your GP or healthcare provider if you’re concerned about allergies or are on relevant prescribed medication.
Kiwi fruit recipes
Kiwi fruit smoothie
Chargrilled vegetable tacos with smoky salsa
Summer porridge
Frozen fruit sticks with passion fruit & lime drizzle
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This article was last reviewed on 6 October 2021 by Kerry Torrens.
Nicola Shubrook is a nutritional therapist and works with both private clients and the corporate sector. She is an accredited member of the British Association for Applied Nutrition and Nutritional Therapy (BANT) and the Complementary & Natural Healthcare Council (CNHC). Find out more at urbanwellness.co.uk.
Kerry Torrens is a qualified nutritionist (MBANT) with a postgraduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the past 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food.
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