10 Health Benefits of Kiwi Fruit And Surprising Side Effects

Think of kiwi as nature’s way of saying, “I’ve got your back.” This tiny, fuzzy fruit isn’t just adorable—it’s a goldmine of goodness. Immunity boost? Digestion improves? Awesome skin glow? The kiwi fruit benefits are endless! It sharpens your vision, helps you sleep better, supports weight management, and is good for pregnant mothers. Basically, if there’s a health problem, kiwi has a solution.

But wait, there’s more! Kiwi has a history as vibrant as its green flesh. Native to China and nicknamed the “Chinese Gooseberry,” it travelled the world, winning hearts and plates alike. Packed with vitamins, antioxidants, and fibre, it’s truly a superfood.

Still, as amazing as it is, overindulging in kiwi or kiwi juice can come with a few surprises. Yep, there are kiwi benefits and side effects to know about. So, is this green gem right for you? Let’s get in and find out more about the benefits of kiwi fruit!

Table Of Contents 

1. Nutritional Value of Kiwi Fruit

2. 10 Health Benefits of Kiwi Fruit

3. Surprising Side Effects of Eating Kiwi Fruit 

4. The Final Say 

5. FAQs

6. References 

Nutritional Value of Kiwi Fruit

Don’t judge a kiwi by its cover—it’s a juicy treasure inside.

Kiwifruit, scientifically known as Actinidia deliciosa, is a nutrient-rich berry native to Southern China. It belongs to the family Actinidiaceae and encompasses around 60 species, including A. chinensis (golden kiwi) and A. arguta (hardy kiwi). Historically, kiwifruit was first cultivated in China and later gained popularity in New Zealand, where it was commercialised in the early 20th century. 

Today, New Zealand and California are major producers. Kiwifruit is valued for its unique flavour and high vitamin C content, contributing to its global trade status. Currently, it is widely consumed fresh and used in various culinary applications, with increasing interest in the health benefits of kiwi fruit and its versatility in diets.

Also Read: Nature’s Black Beauties: 10 Types of Black Fruits And Their Power-Packed Health Benefits 

10 Health Benefits of Kiwi Fruit

Green inside, greatness outside—a kiwi’s got it all!

Let’s have a look at these kiwi fruit health benefits: 

1. Good for Digestive Health

When we talk about the benefits of kiwi fruit, the first thing that comes to mind is its digestive support. It is one of the best foods for gut health and is rich in actinidin, a proteolytic enzyme that helps in protein digestion and breaks them into smaller peptides, enhancing protein digestion and assimilation. The fruit also contains dietary fibre, including insoluble cellulose and hemicellulose, which promote bowel regularity by increasing stool bulk and softening. 

Additionally, kiwi's soluble fibre forms a gel-like matrix in the gut, slowing gastric emptying and aiding nutrient absorption. The high water content in kiwi further hydrates the digestive tract, preventing constipation. Polyphenols in kiwi can modulate gut microbiota by increasing good gut bacteria such as Lactobacillus and Bifidobacterium.

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2. Enhances Skin Health

Kiwi is packed with vitamin C, a critical cofactor for prolyl and lysyl hydroxylases, enzymes involved in collagen biosynthesis, making it one of the top collagen-boosting foods. Collagen provides structural integrity to the dermis and prevents wrinkles and sagging. The fruit also contains vitamin E and antioxidants like carotenoids and flavonoids, which neutralise reactive oxygen species (ROS) and reduce oxidative damage to skin cells. 

Zinc in kiwi aids in keratinocyte proliferation and repair of damaged skin tissue. Furthermore, its hydrating properties help maintain skin barrier function, preventing transepidermal water loss (TEWL).

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3. Perfect Nutrition During Pregnancy

Kiwi is an excellent source of folate, or vitamin B9, important for DNA synthesis and repair. Folate is thus critical during the early stages of pregnancy to the fetal development of the neural tube. Its high content of vitamin C helps absorb more iron from plant-based sources, thereby preventing anaemia.

Potassium helps maintain electrolyte balance, preventing pregnancy-related oedema. The antioxidants lutein and zeaxanthin protect maternal and fetal cells from oxidative damage. Additionally, the fruit’s fibre supports gut health, which can mitigate common pregnancy issues such as constipation.

Also Read: A Guide To Healthy Diet During Pregnancy: Foods To Eat & Avoid 

4. Enriches the Immune System

Kiwi fruit is a great source of ascorbic acid, a vitamin C that aids the proliferation and function of lymphocytes and enhances the activity of phagocytes like macrophages. The benefits of kiwi fruit also include improving the synthesis of immunoglobulin, which enhances adaptive immunity. Moreover, the presence of polyphenols and carotenoids in kiwi acts as immunomodulators, thereby suppressing chronic inflammation. Its antioxidants prevent oxidative damage to immune cells, thereby improving their longevity. 

Additionally, zinc and vitamin E found in kiwi support thymus gland function and cellular immune responses, making it a good fit for an immune boosting diet plan. It can dramatically improve the overall health of your immune system and resistance to infection.

5. Sharpens Vision

Kiwi contains lutein and zeaxanthin, carotenoids that concentrate in the macula of the retina and protect against age-related macular degeneration (AMD) by filtering high-energy blue light. Its vitamins C and E combat oxidative stress in ocular tissues, reducing the risk of cataracts. The fruit’s potassium helps maintain intraocular pressure, preventing glaucoma. Kiwi’s rich supply of omega-3 fatty acids supports retinal health by reducing inflammation in retinal cells. Additionally, zinc aids in the transport of vitamin A from the liver to the retina, which is essential for visual pigment synthesis.

Also Read: Struggling With Weak Eyesight? Here Is A List Of Key Nutrients And Foods For Healthy Eyes 

6. Promotes Good Sleep

Kiwi contains serotonin, a neurotransmitter derived from tryptophan, which regulates sleep-wake cycles. Its antioxidant content, such as vitamins C and E, reduces oxidative stress in the brain, thereby enhancing the quality of sleep. Kiwi has high levels of folate, which eliminates sleep disturbances caused by folate deficiency, which is linked to insomnia. Magnesium in the fruit promotes muscle relaxation and enhances neurotransmitter function, which deepens sleep and regulates the circadian rhythm. Kiwi's low glycemic index prevents nocturnal blood sugar fluctuations that can disrupt sleep.

7. Enhances Heart Health

Kiwi is rich in potassium, which offsets sodium’s effects and helps regulate blood pressure via the sodium-potassium pump. The fruit’s polyphenols and vitamin C improve endothelial function by increasing nitric oxide (NO) bioavailability, promoting vasodilation. Kiwi also contains omega-3 fatty acids, which reduce serum triglycerides and inflammation in arterial walls. Actinidin and fibre in kiwi can lower LDL cholesterol by binding bile acids and increasing their excretion. Antioxidants in kiwi prevent oxidative modifications of lipoproteins, reducing atherosclerosis risk.

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8. Improves Metabolic Health

Kiwi’s soluble fibre modulates postprandial glucose levels by slowing carbohydrate digestion and absorption, making it beneficial for insulin sensitivity. Its bioactive compounds, such as flavonoids and carotenoids, reduce systemic inflammation, which is a hallmark of metabolic syndrome. The fruit’s high potassium content enhances glucose metabolism by supporting insulin signalling pathways. Kiwi’s antioxidant properties combat oxidative stress, protecting pancreatic β-cells. Additionally, the low glycemic index of kiwi ensures minimal blood sugar spikes, aiding metabolic stability.

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9. Helps in Weight Management

Kiwi is low in calorie but high in water content and is, therefore, considered a nutrient-dense food which also leads to satiety. The benefits of kiwi fruit include its fibre content, which delays gastric emptying, regulates hunger hormones like ghrelin, and reduces overall calorie intake. Its vitamin C helps in lipolysis by activating carnitine, which accelerates fatty acid oxidation in mitochondria. Kiwi also contains enzymes such as actinidin that enhance protein digestion and make metabolism more efficient.

Additionally, polyphenols in kiwi may inhibit adipogenesis by modulating adipocyte differentiation pathways. As one of the best winter fruits for weight loss, incorporating kiwi into your diet can be an effective biohacking diet tip to support your weight management goals.

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10. Acts as a Natural Detoxifier

Kiwi contains chlorophyll, a natural detoxifying agent that binds heavy metals and toxins, facilitating their excretion. The high fibre content promotes bowel regularity, aiding in the elimination of waste products. Its vitamin C and glutathione boost phase I and phase II liver detoxification pathways, enhancing the conjugation and removal of xenobiotics. Potassium helps maintain kidney function by supporting efficient filtration and toxin removal. Kiwi’s antioxidants neutralise ROS, reducing the toxic load on vital organs.

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Also Read: 12 Best Liver Detox Foods And 4 Refreshing Recipes To Give You A Much-Needed Cleanse 

Surprising Side Effects of Eating Kiwi Fruit 

Gotta balance everything in and out. 

Here are the surprising side effects of eating kiwi fruit:

• Allergic Reactions: Some people may experience allergic reactions, including symptoms like a swollen tongue, difficulty swallowing, hives, and abdominal pain.

• Oral Allergy Syndrome: People with latex or birch pollen allergies might suffer from tingling or itching in the mouth after consuming kiwi.

• Digestive Issues: Eating kiwi in excess can lead to digestive discomfort, including bloating, gas, diarrhea, and abdominal pain due to its high fibre content.

• Mouth Irritation: The fruit's acidity can irritate the mouth and throat if consumed in large amounts.

• Kidney Stones: High oxalate levels in kiwi may contribute to kidney stone formation when eaten excessively.

  
  

Also Read: Understanding 9 Common Food Allergies And Their Health Impact 

The Final Say 

Kiwi fruit offers many amazing health benefits that can help keep us healthy and strong. The benefits of kiwi fruit include boosting our immune system, supporting heart health, and aiding digestion. However, it’s also important to be aware of potential kiwi fruit side effects, as some people may experience allergies or digestive issues. Overall, incorporating kiwi into your diet can provide great kiwi fruit health benefits, making it a delicious and nutritious choice for everyone!

FAQs

1. Are there any kiwi with milk side effects?
Mixing kiwi with milk can cause digestive discomfort, as kiwi contains an enzyme called actinidain that breaks down proteins in dairy, leading to coagulation and curdling. This may result in nausea or an upset stomach for some individuals, although it is not dangerous.

2. Is it safe to eat kiwifruit every day?
Yes, it is safe to eat kiwifruit daily. However, you need to have it in moderation because excess consumption can cause digestive problems and even allergic reactions. 

3. Does kiwi juice have any side effects?
Kiwi juice can cause side effects similar to those of whole fruit, including allergic reactions, digestive discomfort, and mouth irritation in sensitive individuals. It's advisable to consume it in moderation.

4. What should one do if one gets sick after eating kiwi fruit?
If you experience symptoms like nausea, vomiting, or allergic reactions after eating kiwi, seek medical attention if symptoms are severe. For mild discomfort, drink water and rest until symptoms subside.

5. Are there any side effects of kiwi fruit for pregnant women?
Kiwi is generally safe for pregnant women when consumed in moderation. In fact, it imparts several benefits, as mentioned above. 

References 

• https://pmc.ncbi.nlm.nih.gov/articles/PMC6267416/ 

• https://pubmed.ncbi.nlm.nih.gov/23746068/ 

• https://pmc.ncbi.nlm.nih.gov/articles/PMC9658716/ 

• https://www.nutritionvalue.org/Kiwifruit%2C_raw%2C_green_nutritional_value.html 

  
  

About ToneOp

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