Kiwi Fruit: Health Benefits And Side Effects



Published on: 20-Dec-2022


10 min read


Updated on : 05-Dec-2023




Tarishi Shrivastava


Kiwi Fruit: Health Benefits And Side Effects

Kiwi Fruit: Health Benefits And Side Effects

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Kiwi fruit is a delicious, antioxidant-rich fruit with a long history of health benefits. Kiwi is a fruit that is also used for medical purposes.

Kiwi is beneficial for constipation, asthma, high blood pressure, and other  medical conditions, and scientific evidence supports this.

In cooking, kiwi helps in meat tenderiser and is the main ingredient in some drinks. Moreover, it is often eaten as a fruit. So read on to learn all you need to know about kiwi fruit’s health benefits!

Table Of Contents

1. Nutritional Value Of Kiwi

2. Health Benefits Of Kiwi

3. Side Effects Of Kiwi

4. The Final Say

5. FAQs

Nutritional Value Of Kiwi

Kiwi fruit is delicious and nutritious, with antioxidants, vitamin C, fibre, and potassium. The antioxidant properties of kiwi can help protect the body from environmental damage, while the vitamin C content can help fight against infections and ward off disease. Kiwi is also essential to  the power detox body.  

The fibre in kiwi fruits is beneficial for gut health - it helps to regulate digestion and keep you feeling full after eating. Lastly, kiwi fruit is an excellent source of potassium, which regulates blood pressure and aids muscle function.

Health Benefits Of Kiwi

Kiwifruit is known for its health benefits. Kiwifruit is a good source of vitamins C and E, also dietary fibre. This can help improve your overall health and well-being. In addition, kiwifruit also contains potassium, which can improve heart health. 

The vitamin C in kiwifruit can brighten your skin tone and protect your body against free radical damage. 

1. Kiwi Is Good For Heart

Kiwi comprises vitamin C, which helps to fight infection and colds. Vitamin A helps to improve vision and protect the skin from damage. Kiwi is a good source of potassium which helps to control blood pressure and keep the heart healthy. In addition, the fruit contains anti-inflammatory compounds.

3. Kiwi Reduces The Chances Of Cancer

Cancer is a serious disease affecting many people worldwide. While there is not yet any cure, treatments are available that can help minimise the effects of cancer. One of these treatments is kiwi juice, which has several health benefits and cancer prevention.

Kiwi juice contains high levels of anthocyanins which are anti-cancer agents. These compounds work together and stop any growth and spread of cancer cells by interfering with their ability to replicate or grow new tumours. 

4. Kiwi Helps To Control High Blood Pressure And Diabetes

There are numerous benefits associated with kiwi fruit that can help individuals suffering from high blood pressure and diabetes. Regarding blood pressure, kiwi contains dietary fibre and potassium, which work together to lower blood pressure levels in the body.

 Kiwi also has antioxidant properties which protect cells from damage. For people with diabetes, kiwi is a good source of insulin-boosting sugars and vitamin C, which have been linked to improving blood sugar control. 

5. Kiwi Improves Skin

Kiwi is a fruit rich in vitamin C, which benefits skin health in many ways. For example, Kiwi has been found to improve circulation, enhance the absorption of nutrients and minerals, reduce inflammation, and act as an antioxidant. 

The edible parts of kiwi can also be used as a natural source of antioxidants and anti-inflammatory agents. They can be incorporated into beauty products, such as face masks, lip balms, etcetera, to promote healthy skin.

6. Kiwi Is Beneficial For Bones 

It is a great source of vitamins C and potassium, two important nutrients for the body. It is also a great source of vitamin K, which helps to maintain blood pressure levels under control. 

Kiwi can also help to prevent osteoporosis and fractures in the bones. The skin can be used to make wine, cosmetics and medicine – kiwi oil is even used as a natural insect repellent! So there are many potential uses for this delicious fruit!

7. Other Benefits Of Kiwi

Kiwi fruit is a delicious and health-promoting fruit with many other potential uses aside from being eaten as part of a meal.

Some of how kiwi can be used include in smoothies, juices or baking recipes. The skin of kiwi fruit can also be consumed as is or processed into various jams, jellies and chutneys using natural ingredients like sugar, vinegar or honey. Finally, the juice extracted from kiwifruit can act as an effective bleaching agent for light skin tones!

Side Effects Of Kiwi

Kiwi fruit is a health-packed snack with many benefits. However, it also has side effects, which you should be aware of. Some side effects of kiwi fruit include stomachache, diarrhoea, and constipation. 

Contact your doctor for advice if you experience these symptoms after consuming kiwi fruit. In short, kiwi fruit is nutritious and delicious and you can enjoy it safely and healthfully!

The Final Say

Kiwi is a unique and nutritious fruit. It has various health benefits, and adding it to your daily diet can improve your health. Although, there are few side effects when consuming kiwi in excess. Therefore, make sure to eat kiwi moderately and enjoy its benefits.


 1. Can I eat kiwi fruit during pregnancy?

Many believe that consuming kiwifruit may have some benefits or side effects for the developing baby. Some preliminary research suggests that kiwifruit may reduce the risk of preterm birth and more severe pregnancy complications such as Preeclampsia. Talking with a doctor before starting any new diet during pregnancy is always advised.

2. Is it safe to eat kiwifruit every day?

Yes, it is safe to eat kiwifruit every day as long as you are also taking in other antioxidant-rich fruits and vegetables. However, some possible side effects of overeating kiwifruit may be diarrhoea, cramps or gas. So, limit yourself to two or three kiwifruits daily for the best balance of nutrients and health benefits.

3. Can I eat kiwifruit raw or cooked?

Raw kiwifruit is best, as the fruit has a high amount of sugar, and the texture may be too soft. However, you can mix kiwifruit with other fruits or vegetables for a healthier meal. 

4. Can Kiwi Fruit help improve my vision?

Yes, kiwi fruit can help improve your vision by providing Vitamin C and antioxidants. Vitamin C helps the eyes from damage caused by free radicals. Antioxidants in kiwi fruit work together to neutralise harmful molecules that can cause cell damage and inflammation.

5. What should one do if one gets sick after eating kiwi Fruit?

If you feel sick after eating kiwi fruit, try rehydrating yourself with fluids and electrolytes. Then, if the sickness persists or gets worse, call your doctor. Some possible side effects of consuming kiwi fruit include upset stomach, diarrhoea, headache and fever.

About ToneOp

ToneOp is a platform dedicated to improving and maintaining your good health through a comprehensive range of goal-oriented diet plans and recipes. It also intends to provide value-added content to our consumers. 

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