From supporting the immune system to improving skin health, explore the benefits of eating kiwi regularly.

Kiwis—the small fruits with a vibrant green flesh and a sweet yet tangy taste—are more than just a colorful addition to your fruit salad. In this article, we’ll dive into the numerous ways enjoying kiwi can benefit your health and how to use them. From its array of nutrients to its impressive versatility, get ready to learn why this fruit deserves a regular spot in your diet.

Health Benefits of Kiwi

You May Improve Your Immune System

Alex Turnbull, RDN, LD, a registered dietitian specializing in child nutrition at The Family Nutritionist, points out, “Kiwis are an excellent source of vitamin C, a micronutrient that plays multiple crucial roles within our immune system.” This essential vitamin acts as a powerful antioxidant, which can protect the cells in our body from damage.

Turnbull highlights a review that discusses how vitamin C may play a role in innate immunity—aka the body’s first line of defense against diseases, infections and other unwanted invaders.

More specifically, it’s thought that vitamin C helps enhance neutrophil response, which are some of the first cells to respond to infection. In fact, the review highlights a study showing a 20% increase in neutrophil activity after vitamin C supplementation, potentially boosting the body’s ability to ward off pathogens and support the immune system.

Overall, she summarizes, “Consuming adequate amounts of vitamin C is important to ensure optimal immune health.” Luckily, one kiwi can supply over 60% of the recommended Daily Value for vitamin C.

You May Promote Heart Health

Kate Peterson, RD, a registered dietitian at Kate Peterson Nutrition, highlights, “Kiwis are packed with vitamin C and potassium, both of which can help reduce blood pressure.” Maintaining optimal blood pressure matters for heart health, as it minimizes the overall strain on the heart and arteries.

Peterson goes on to mention, “A recent study found a connection between lowered systolic blood pressure in healthy individuals who consumed just two kiwi fruits daily.”

You May Have Better Digestion

Kiwis are a source of dietary fiber, which can help promote regular digestion and prevent constipation. Kiwi also contains an enzyme called actinidin, which recent research shows may improve the breakdown and digestion of certain proteins.

You May Support Healthy Skin

Kiwis are high in vitamin C, which research points to playing a critical role in collagen synthesis, according to Turnbull. Having enough collagen in the body helps maintain skin elasticity and reduces the appearance of fine lines and wrinkles.

While there are several other nutrients that contribute to healthy skin, regular consumption of vitamin C-rich foods, like kiwi, may help contribute to a smoother, more vibrant complexion.

Kiwi Nutrition

One kiwi fruit (75 grams) contains the following:

• Calories: 48
• Carbohydrates: 10.5g
• Dietary fiber: 2g
• Total sugar: 7g
• Added sugar: 0g
• Protein: 1g
• Total fat: 0g
• Saturated fat: 0g
• Cholesterol: 0g
• Sodium: 3mg
• Vitamin C: 56mg (62% Daily Value)
• Vitamin K: 30mcg (25% DV)
• Potassium: 148mg (3% DV)

Kiwis are particularly high in vitamin C, which makes them excellent for supporting the immune system and enhancing skin health. They also contain potassium, and interestingly enough, golden kiwi varieties (like SunGold) have even higher levels of this mineral, with 255 grams potassium per golden kiwi.

Are Kiwis Safe for Everyone to Eat?

Kiwis are healthy and safe for most people. However, some may have a specific allergy to kiwi or experience “latex-fruit syndrome,” where individuals with latex allergies may also react to foods that share similar proteins with latex, including fruits like avocados, bananas and kiwi. If you suspect you may have an allergy, be sure to check with a health care provider or dietitian before eating kiwi.

Tips for Enjoying Kiwis

You can use kiwi in a variety of sweet and savory dishes to add a burst of tangy flavor. Think: tarts, smoothies, sorbets, yogurt bowls and salsas.

The Bottom Line

Kiwi is a sweet, flavorful and versatile fruit. From enhancing immune function to supporting healthy skin, regularly incorporating kiwi into your diet can offer numerous health benefits. This small but mighty fruit is packed with essential vitamins, minerals, fiber and naturally occurring sweetness. Try adding kiwi to different meals and snacks throughout the day.