20 Benefits Of Kiwi Fruit, Uses And Disadvantages

When it comes to maintain good health, all experts always recommend eating fruits and green vegetables. Of course, there is no shortage of virtuous fruits and vegetables, though in this article we will only talk about the benefits of Kiwi fruits. Kiwi fruit is rich in taste as well as qualities, which the readers need to know.


That is why in this article we will give information about the benefits of kiwi fruit. Knowing the benefits of kiwi fruit, people should not consume it much, so the disadvantages of kiwi fruit is also being reported here. Read this article till the end to know about Kiwi fruit.

what is Kiwi fruit and where it is found.

Before knowing the benefits of kiwi fruit, let us know what the kiwi is.

Kiwi is a fruit, an oval berry derived from the kiwi plant, whose scientific name is Actinidia delioniosa. Kiwi has a aromatic and sweet taste that makes it the perfect ingredient for both sweet and salty dishes. Kiwi seeds also does add an extra crunch to the taste of the fruit which is also fun to eat.

Whole kiwi fruit including kiwi peel, internal and seeds are edible. Although some people are not really fond of its peel, it has been found to be more nutritious as a whole.

Kiwi vines grows best in tropical conditions and cannot survive low temperatures, however, temperate varieties of kiwi are also grown in colder regions.

Kiwi is also known as Chinese Amla, this fruit is native to China which is the largest producer of kiwi in the world. In India, kiwi is cultivated in Uttar Pradesh, Jammu and Kashmir, Sikkim, Himachal Pradesh, Karnataka and Kerala.

Kiwi is a storehouse of healthy nutrients and Chinese people have been using kiwi as a tonic for children and women after childbirth. Kiwi can also be used to treat cardiovascular disorders, as it can control blood pressure and prevent macular degeneration. The antibacterial and antioxidant properties of this fruit makes it a blessing for our health.

If we talk about where Kiwi fruit is maily found, it is found in India, Japan, China, and southeast Siberia . Kiwi fruit is also known as Chinese Gooseberry.

Medicinal Properties of Kiwi

Kiwi has many medicinal properties, It is rich in many essential minerals and vitamins that are beneficial for the body. It is a good source of fiber, vitamin C and K and minerals such as potassium, calcium, iron and magnesium.

Why is Kiwi Fruit Is good for health?

As mentioned in the article above, vitamin-C is present in it. This nutrient can be helpful in improving the body’s immune power and preventing mild to moderate problems from cold. At the same time, vitamin-E present in it can protect cells from the effects of oxidative stress.

Due to the folate present in it, it can be beneficial during pregnancy. In addition, potassium can be helpful in controlling blood pressure. Kiwi may also be beneficial for diabetes problem and heart disease .

Also Read: Folate and Folic acid health benefits

Benefits of Kiwi Fruit


Keep in mind that kiwi fruit can only prevent the risk of a disease or reduce the symptoms of the disease. Therefore, do not do mistake by considering kiwi fruit as a cure for some serious disease. In case of such do consider a doctor.

Now from below let’s know the benefits of kiwi fruit :

1. Benefits of Kiwi Fruit for the heart

Having a good amount of fiber and potassium that plays a great role on how our blood vessels and the heart function, research has shown that consuming about 3 servings of kiwi fruit in a day normally results in a May improve circulation and cardiovascular health.

This stems from the fact that kiwi is a regulator of blood flow, reducing blood fat (triglycerides) therefore preventing the formation of any possible clots that possibly cause any heart attack-related injuries.

2. Benefits of Kiwi for Digestion and Constipation

Considering kiwi fruit to be one of the most fiber-rich fruits in our food ranking system, the fruit helps a great deal in providing adequate dietary fiber content to improve bowel movement. It aids digestion and helps in the removal of wastes and toxins especially in our body especially in the colon.

3. Kiwi Fruit for the Right Weight

The benefits of eating kiwi also includes weight balance. Kiwi can be included as a snack in your diet to stay healthy and to balance weight. A research available on the NCBI site also states that kiwi fruit if included in daily diet there can be no risk of weight gain, because kiwi fruit is low in calories and high in fiber.

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 can also be helpful in balancing weight in diabetes by balancing blood sugar and insulin levels. Kiwifruit is also a good source of vitamin-C. At the same time, the relationship of vitamin-C has been found to be helpful in decreasing insulin resistance and improving blood glucose control. Therefore, kiwi fruit may prove to be the best option for a person at risk of type diabetes.

5. Benefits of Kiwi Fruit for Immunity

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

6. Kiwi Fruit for Blood Pressure

The optimal blood pressure in human adults is 120/80 of Hg. Lifestyle choices and dietary factors are the two most common risk factors associated with an uncontrolled blood pressure. High blood pressure, in particular, is at risk of many health complications such as heart attacks and strokes. But it can be kept under control by making simple dietary changes.

A clinical trial indicated that intake of 3 kiwi per day led to a decrease in both systolic and diastolic blood pressure in smokers. Kiwis contains plenty amount of potassium and foods rich in potassium can help lower blood pressure and. According to a review article, about 22 different clinical studies reveal the positive effects of kiwi on lowering blood pressure in hypertensive patients.

7. Benefits of Kiwi Fruit for Good Sleep

Sleep disturbances include conditions that affects the quality of sleep. Not getting enough and quality sleep can lead to hormonal changes, mood swings, anxiety and even your stress levels. Research suggests that kiwis can help improve your sleep patterns and quality of sleep. Kiwi is rich in antioxidants and is a chemical called serotonin that is responsible for regulating the sleep-wake cycle.

A clinical study, including 24 patients with sleep disorders, demonstrated that consuming kiwi for a period of 4 weeks improved sleep duration, quality of sleep, and decreased time spent sleeping. However, further studies are needed to confirm this benefit.

8. Benefits of Kiwi Fruit in Pregnancy

Talking about the benefits of kiwi, it can be beneficial in pregnancy as well. It is rich in vitamin-C and folate. Vitamin B6, also known as folate, is one of the major vitamins that play an important role in improving the immune system, especially for the development of healthy fetuses, protecting pregnant and lactating women. . This vitamin is important in building a healthy developing brain and supports healthy hair, skin and heart.

9. Benefits of Kiwi for Asthma

The intake of vitamin-C rich foods can benefit the respiratory system, which can help relieve asthma problem to a great extent. A research has revealed that the intake of 1 gram of vitamin-C supplements per day has been found to reduce the risk of asthma attack and some amount of vitamin-C is found in kiwis.

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 the damage caused by oxidative stress. Some of the other antioxidants present are – 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 preventing 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, can be helpful in preventing cancer. Here we make it clear that cancer is a fatal disease. It is not possible to cure it with home remedies. Therefore, if someone is suffering from cancer, he / she should get adequate treatment from the doctor.

12. Benefits of Kiwi Fruit for the 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 are present in green vegetables, which may be beneficial for eye health. These can be helpful in keeping away the problem of blindness with age.

13. Anti inflammatory Properties in Kiwi Fruit

One of the advantages of kiwi fruit may also 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 antiinflammatory properties. Due to this anti-inflammatory effect, kiwi can act to prevent inflammation problem in the body, especially it can be beneficial for intestinal inflammation related problem.

14. Kiwi Fruit Antibacterial And Anti Fungal Properties

As you know that by eating fruits and vegetables, you are free from diseases. But do you know that they can also help you get rid of disease causing germs and bacteria. A research conducted on various plant parts of kiwi indicated that leaves, fruits, stems and seeds have antibacterial properties. However, fruits and seeds exhibited more potent antibiotic activity.

A type of protein called actinachinin from green kiwifruit to gold kiwifruit and thumin exhibits antifungal properties against a variety of fungi, as demonstrated by in vitro studies.

A study conducted on animal models reported that a dressing made of slices of kiwi fruit was effective in controlling infection in burn wounds compared to commonly used antibacterial ointment.

15. Benefits of Kiwi to prevent blood clotting

If we talk about blood clotting, it can increase the risk of many other diseases like 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 antithrombotic properties of non-coagulation of blood clot. Hence the consumption of kiwi can be beneficial for health.

16. Benefits of Kiwi in Acne

Consumption of kiwi can be helpful in reducing acne problem. Actually, kiwi is a fruit rich in vitamin-C. Vitamin-C has anti inflammatory properties, which can help prevent or relieve acne problems.

17. Benefits of eating kiwi for skin

Being an antioxidant-rich fruit, kiwi helps reduce the appearance of wrinkles, as well as protects your skin from the harmful effects of the sun. All you have to do is to add kiwi to your diet, after a few days you will see a change, you can also gently rub the kiwi peeled peels on your face.

18. Benefits of Kiwi Fruit for Hair

Kiwi contains nutrients such as zinc, magnesium, and phosphorus, which can help hair grow. Along with Vitamin-C, it also contains Vitamin-E, which can prevent hair loss. At the same time, the omega 3 fatty acids present in kiwi seed oil can also help in retaining hair moisturizer. In addition, kiwis also contain copper, which can help maintain the natural color in hair.

Also Read: Hair loss solution and some other home remedies

19. Benefits of Kiwi fruit in Reducing Cholesterol

Kiwi helps in lowering blood pressure due to the presence of potassium and thus reduces the risk of cardiovascular disorders. In addition to lowering both systolic and diastolic blood pressure, kiwi helps lower blood cholesterol levels and manage oxidative damage to the heart.

20. Benefits of Kiwi in cold

Not only does vitamin C content in the kiwi enhance the immune system, it can also play a great role in preventing any respiratory health problems, especially in children, such as shortness of breath, or nocturnal cough. One study has proved that people who eat about 5-7 servings of kiwi per week have a 44% lower respiratory illness, in particular.

Kiwi Fruit Nutritional Value


Through this image we have explained the benefits of Kiwi fruit by its nutritious ingredients and its quantity present in the fruit.

How to Use Kiwi Fruit

The method of eating kiwi fruit and its quantity to eat can be known through the following below points. Along with this, we will also give information about when to eat kiwi fruit.

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

After knowing how to eat kiwi fruit, now we let’s discuss 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 know that it can be any time to eat kiwi fruit. You can eat it anytime in the morning, afternoon or evening.

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

How to eat: A healthy person can consume half a cup or a medium-sized kiwi every day.

Side Effects of Kiwi

Below are some of the side effects of kiwi fruit:

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


Hope that this article will give all the information of kiwi fruit such as the benefits of kiwi fruit, how to eat, when to eat, side effects etc. Here the readers have been told the benefits of kiwi fruits. However, the disadvantages and side effects of kiwi fruit are also mentioned in this article, which is only stated as a precaution. Eating balanced kiwi fruits can only be beneficial. If someone is using kiwi fruit for the first time, then definitely read this article about the benefits of kiwi fruit before use. If you like please share.

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