Health Benefits of Kiwi

  • Author :
  • TATA AIG Team
  • Published on :
  • 15/02/2024

Kiwis have gained popularity because of their vibrant colours and unique flavour. However, this fruit with a fuzzy skin and delectable pulp has more than just flavours to offer. They are a nutritional powerhouse and offer an array of health benefits that make them a significant value add to the diet.

Let's get into some lesser-known Kiwifruit nutrition facts and learn more about Kiwi’s benefits and side effects.

Types of Kiwis

With 5 different species and over 40 varieties, Kiwi offers a spectrum of different sensory experiences. Among these, here are the 5 most cultivated types around the world.

Type  Scientific Name Skin Pulp Colour Flavour Profile Size
Green Kiwi Actinidia Deliciosa Brown, Brown,Fuzzy Tangy,Sweet Medium-Large
Gold Kiwi Actinidia Chinensis Bronze,Smooth Golden Sweet,Tropical Medium-Large
Red Kiwi Actinidia Melanandra Red/Purple Green/Yellow Sweet, Berry NotesBerry Notes Medium-Large
Baby Kiwi Actinidia Arguta Smooth,Edible Green/Red Sweet, Grape Notes Small
Hardy Kiwi Actinidia Arguta Smooth,Edible Green/Yellow Sweet,Tart Small

Kiwi Nutritional Value

The delectable Kiwifruit is packed with essential vitamins, minerals and antioxidants. Here are the nutritional details of an average Kiwi that weighs around 69 grams.

Methi (Fenugreek) Nutritional Value per 100g
Energy  323 kcal
Carbohydrates 58 g
Fat 6.4 g
Dietary Fibre 25 g
Protein 23 g
Vitamins Quantity
Vitamin B1 0.322 mg
Vitamin B2 0.366 mg
Vitamin B3 1.64 mg
Vitamin B6 0.6 mg
Vitamin C 3 mg
Minerals Quantity
Iron 34 mg
Calcium 176 mg
Magnesium 191 mg
Phosphorus 296 mg
Manganese 1.23 mg
Sodium  67 mg
Potassium 770 mg
Zinc 2.5 mg

Kiwi Benefits

Kiwi Benefits Heart Health

The Kiwi fruit benefits the heart in many ways. Kiwis are packed with antioxidants, fibre and potassium. The abundantly found potassium in Kiwis plays a vital role in relaxing the blood vessels, which helps maintain healthy blood pressure levels. The relaxed blood vessels ensure the heart does not have to work as vigorously to pump blood, reducing the strain on the cardiovascular system.

Moreover, the density of antioxidants in Kiwi fruit benefits the management of platelet activity, ensuring there is no build-up of plaque in the arteries. This property aids in reducing the risks of issues like atherosclerosis.

These antioxidants, in pairing with the fatty acids in Kiwis, also aid in the management of Low-density lipoprotein (LDL) cholesterol, which is known to contribute to heart diseases. Kiwis also help reduce total cholesterol and triglycerides while boosting High-density lipoprotein (HDL) cholesterol, which also helps remove LDL cholesterol.

Furthermore, the antioxidants in Kiwis neutralise the free radicals, which protects the cells and reduces cell damage. This property of the antioxidants promotes the overall health of the cardiovascular system.

Hence, adding Kiwis to a regular diet can aid in the management of cardiovascular health.

Kiwi Benefits Prevents Blood Clotting

The flavonoids and polyphenols in Kiwis help modulate platelet functions and inhibit excessive clot formation. Excessive blood clotting can lead to significant damage to the arteries and can even be fatal if it gets out of control. Kiwis help decrease platelet aggregation and maintain a healthy blood flow in the body.

Antioxidants like vitamin C and vitamin E also prevent the blood vessels from any possible oxidative damage. The neutralisation of free radicals reduces oxidative stress and helps prevent blood clotting.

Moreover, components in Kiwis are known to enhance fibrinolysis, which is the process of breaking down blood clots in the body. This prevents the clots from becoming too large or obstructive. Incorporating Kiwis into the diet can help reduce the risks of clot-related cardiovascular complications in the long term.

Kiwi Benefits Hair-Health

Kiwi fruit uses range beyond just internal health. Kiwi fruit benefits the hair with its high Vitamin C levels. Vitamin C promotes the production of collagen, which provides structure to hair strands and makes them more robust and resilient.

Moreover, the antioxidants in Kiwis help combat oxidative stress caused by free radicals, which can damage the hair follicles. Neutralising free radicals promotes the overall health of the hair follicles.

Kiwanis also contain a good amount of iron and have fantastic water content. Both of these factors promote the health of the hair, ensuring there is a reduction in hair loss and dullness. Moreover, vitamins like E and K, as well as the potassium present in Kiwis, support scalp health.

This provides a favourable environment for hair growth and prevents conditions like dandruff and scalp irritation. Using Kiwis as hair masks can also nourish the hair externally, making it a great DIY conditioner.

Kiwi Benefits Skin Health

Along with benefiting hair, the vitamin C in Kiwis also plays a crucial role in maintaining healthy skin. It helps neutralise free radicals, which can cause oxidative damage to the skin and lead to premature ageing and fine lines.

Consuming Kiwis will help promote collagen production, which helps in improving skin elasticity and reducing the appearance of wrinkles and fine lines.

Additionally, the water content in Kiwis is excellent for maintaining the hydration in the skin cells. While contributing to skin hydration, it also prevents dryness and cracking in the cell walls, ensuring the skin stays healthy and plump.

Furthermore, vitamin C brightens the skin and evens the skin tone, ensuring there are no dark spots from any sun damage. It also promotes melanin production which can help avoid hyperpigmentation as well as sun damage and excessive tanning.

The enzymes like actinidin present in Kiwis have gentle exfoliating properties that also help remove dead skin cells and promote cell turnover.

Kiwi BenefitsGut Health

Kiwis are excellent sources of dietary fibre, including soluble and insoluble fibre types. These play a crucial role in promoting regular bowel movements, maintaining the health of the digestive tract and preventing issues like constipation.

Enzymes like actinidin are known for their protein-digesting properties, which also help break down protein more efficiently in the digestive enzymes, reducing the overall strain. They also contribute to better absorption of nutrients from the digested food.

Moreover, the components in Kiwi, like polyphenols and fibre, act as prebiotics, which promote the growth of good bacteria in the gut while also maintaining a healthy balance in them. This contributes to better digestion, nutrient absorption as well as immune function.

Furthermore, the anti-inflammatory components in Kiwis help with inflammation in the digestive tract. Individuals suffering from chronic inflammation from issues like inflammatory bowel disease or, Crohn's disease and ulcerative colitis can benefit from incorporating Kiwis into their diet.

Kiwi Benefits For Weight Loss

Kiwis are high in water content and low in calories, which makes them the perfect add-on for a weight loss diet. Their high water content aids in maintaining optimal metabolism and promotes weight loss.

Moreover, their fibre content promotes digestion and helps regulate sugar levels. Fibres also ensure that one feels full for an extended period. With the rich density of vitamins and minerals, Kiwis provide a balance to the diet and help support overall health while also losing weight.

Kiwi Benefits Vision Health

Kiwi fruit benefits vision health as it is a fantastic source of nutrients like Vitamin C, Vitamin E, lutein, zeaxanthin and antioxidants.

Lutein and zeaxanthin are two carotenoid antioxidants that help reduce the risk of macular degeneration (AMD) and cataracts, commonly in old aged people. The two are the prevalent eye conditions that can lead to gradual vision loss.

Moreover, other antioxidants like flavonoids and polyphenols help protect the eyes from oxidative damage and inflammation. This helps preserve the health of the eye tissues and reduces the risk of vision-related issues that come with ageing.

The high vitamin C content also promotes better blood circulation to the eyes. When paired with vitamin E, it works to maintain the overall health of the retina and other ocular tissues.

Kiwi Benefits Overall Immunity

The potent antioxidants in Kiwis play a crucial role in supporting the immune system by stimulating the production of and activity of the white blood cells. This helps promote the strength of the immune systems that need to fight off pathogens in the body.

These antioxidants also neutralise free radicals that can cause oxidative stress and inflammation, which can weaken the immune system. Additionally, the nutrients in Kiwis provide the body with more energy to boost the immune system and its functioning.

Side Effects of Kiwis

Although Kiwis are known to be safe for most, some might experience side effects like allergies, issues upon excessive consumption, or while pairing with certain medications. It is essential to be aware of any signs of allergic reactions.

Allergic Reactions due to Kiwi

The following are the symptoms of an allergic reaction to Kiwis

  1. Swollen tongue

  2. Difficulty swallowing

  3. Abdominal pain

  4. Vomiting

  5. Skin rash

  6. Dizziness

  7. Diarrhoea

  8. Difficulty breathing

  9. Heart palpitations

  10. Headache

  11. Mouth tingling

  12. Fatigue

  13. Oral Allergy Syndrome (OAS)

  14. Anaphylaxis attack

Oral Allergy Syndrome

Individuals who have a history of latex or birch pollen allergies might experience symptoms of the oral allergy syndrome upon consuming Kiwis. These symptoms are similar to the ones listed above. It is important to note that some individuals may have an allergic reaction to Kiwis even upon handling them.


The high levels of fibre in Kiwis can cause digestive discomfort upon overconsumption. In addition, bloating, gas, and diarrhoea are also common when Kiwis are not consumed moderately.

Moreover, the fruit's high acidity levels can irritate the mouth or oven in the throat if it is not consumed moderately. The oxalates in Kiwis can also lead to the formation of kidney stones if consumed in large quantities.

Importance of Health Insurance

Just like one can significantly benefit their health with Kiwis, getting health insurance benefits a policyholder in the event of an unexpected medical emergency. A health insurance policy provides a financial safety net for unforeseen expenses related to medical emergencies.

Investing in something like critical illness insurance ensures that financial needs during a stressful medical event are provided for. At Tata AIG, we provide medical insurance that extends beyond basic medical coverage and is tailored to your needs.

Understanding that finding a health insurance policy that covers all of your priorities can be a tedious process. Tata AIG provides online services where one can conveniently compare health insurance online. Moreover, upon investing in a policy, one can avail of it cashless at a hospital of your choice without any worries!

Experience convenient financial safeguarding with us today.


In conclusion, Kiwis are a power-packed value addition to the diet that has an array of health advantages. Their nutrient-dense pulp is a delectable treat that contributes to heart and immunity health and is a great DIY add-on for skin and hair care. However, one must consume Kiwis in moderation to avoid side effects.

Frequently Asked Questions

Will eating a Kiwi after dinner aid my digestion

Although Kiwis are known to aid digestion, it is optional to eat them after dinner to reap their benefits. One can add kiwis to their regular diet and enjoy their benefits.

Does eating Kiwi affect my sugar levels

Kiwis have a low glycemic impact. Hence, they do not affect blood sugar levels negatively and are suitable even for diabetic individuals.

Disclaimer: This is a general guide on the health benefits of Kiwis. It is not intended to be a substitute for professional medical advice and should not be relied on as health or personal advice. It is advisable to consult a qualified health professional for treatment in severe cases.

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Your policy is subjected to terms and conditions & inclusions and exclusions mentioned in your policy wording. Please go through the documents carefully.

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