Super Foods

11 Surprising Benefits of Eating 1 Kiwi Daily

Looking for benefits of eating 1 kiwi daily? Kiwi fruit benefits that make it more beautiful. Kiwi fruit is also known as Chinese gooseberry. Kiwi fruit looks amazing and tastes delicious, loaded with multivitamins, antioxidants, and minerals. The juicy green Kiwi fruits include vitamin C, vitamin E, and K and are low in calories.

This small fruit can provide all the needed components to your body, and you can try these in many ways, like eating just like that or making a smoothie of it.

In This Article

  1. Benefits of Eating 1 Kiwi Daily
  2. Advantages of Eating Kiwi During Pregnancy

Benefits of Eating 1 Kiwi Daily

Many studies claim that kiwi fruit has medicinal properties to cure various health issues. Let’s have a look at benefits of eating 1 kiwi daily

1. Good for Cardiac Health

Cardiovascular diseases, clotting, and sudden heart attack are the major issues that kill thousands of people every year.

You would be surprised to know that eating kiwi fruit regularly can reduce blood clotting by more than 18% in the body and provoke heart health.

Many people take particular drugs or pills to remove clotting, but side effects may occur like inflammation and discomfort to your body.

Eating kiwi is a healthier way to keep your heart healthy and clot-free. Just eat a bowl of fresh kiwi slices regularly.    

2. Treat Asthma

A high amount of vitamin C and E are beneficial for respiratory functioning and treating asthma. The studies also helped the experts to understand the kiwi fruit benefits, and treating asthma and wheezing are proven results.

Eat 1 kiwi regularly or consume a week thrice to availing the good results. Give this fruit to your children to prevent any respiratory problems.     

3. Boost Immunity

The powerful antioxidants, multi-nutrients, and minerals help boost immunity naturally, as we all know that a strong immune system is essential to fight various bacteria and viruses.

The studies find out that eating kiwi fruit regularly reduces oxidative stress, enhances adaptive functions of the immune system, and works as a protective shield for the overall body.  

4. Provoke Digestive Health

Kiwi fruit contains potassium and fiber that reduces constipation and lets things move smoothly.

It also has a particular enzyme called actinidin that provokes digestive enzymes and juices and aids in digestive health. 

5. Prevent Cancer

The fiber and vitamin C with particular components fight with free radicals and prevent cancerous cells in the body. The studies also informed that kiwi fruit decreased oxidative stress cause DNA damage and cause cancer.

Kiwi fruit is a mixture is superb components, minerals, and vitamins with antioxidants, and our body naturally reacts with these factors, and these all protect us from cancer. 

6. Manage Diabetes and Blood Pressure

Kiwi fruit is suitable for diabetic patients due to less glycemic compounds. A 100 gm of kiwi contains only 5 to 6 gm of glucose and 10 to 11 gm of carbs, ideal for a diabetic person.

With that, kiwi fruit has various bioactive factors that help in reducing blood pressure levels naturally.     

7. Improves Vision

Kiwi fruit is rich in antioxidants; especially two powerful antioxidants called lutein and zeaxanthin that provide health and strength to our eye cells and tissues. Vitamin C and E are required for good vision and eye health.

Only fewer fruits contain such antioxidants. Luckily kiwi fruit is one of them. Especially older people get affected by Macular degeneration that causes vision loss or poor vision.

Many studies have been shown outstanding results that eating kiwi fruit regularly can lower the risk of macular degeneration and improves eyesight. 

ALSO READ: How to Prevent Blurred Vision and Improve Eyesight

8. Stimulate Liver Health

A special condition called non-alcoholic fatty liver disease or NAFLD increases the liver fat without taking alcohol.

The kiwi fruit contains a particular factor named pyrroloquinoline quinone that can treat NAFLD and even many researchers announced the progressive report about this.

The liver is the main organ of our body, and excess fatty liver can produce many dangerous situations regarding our health.

All you need to do is eat 1 or 2 kiwis in a day or make a freshly blended smoothie and drink twice a day, and you will get superb results within a few weeks.    

9. Better Skin

The best kiwi fruit benefits are the ability to keep skin hydrated. Loaded with different antioxidants, water, and vitamin C and E may provoke skin health and quality.

Many people love to eat kiwi fruit as they know it is one of the astonishing benefits of skin health and actually originated from China. They love this fruit, and you know well about their skin that looks flawless and gorgeous.

Eating kiwi fruit regularly can reduce acne, pimple, dull skin tone, and early aging signs like wrinkles, fine lines, and pigmentation.

It keeps you hydrated and juicy pulp with dark black seeds attracts you more to eat it daily.   

10. Promote Good Sleep

Does eating kiwi fruit help you sleep? Some studies on kiwi fruit reported that eating kiwi fruit regularly can improve sleep quality and make you feel good.

In today’s time, lack of proper sleep due to stress and poor routine disturbs your natural sleeping habits.

The studies showed that eating kiwi fruit before going to bed for four weeks improved sleep quality by more than 42%, and people wake up fresh and active the next morning. That is excellent news for those people who take sleeping pills or fighting to sleep well.  

11. Helpful in Weight Loss

People who are looking for a zero-calorie fruit must choose kiwi to lose excess body weight.

Kiwi includes fiber and is low in fatty compounds, so eating daily will never be harmful to the body, and it also helps cut out excess fat. 

Advantages of Eating Kiwi During Pregnancy

Eating kiwi during pregnancy has long been touted as a healthy prenatal habit. Here are some of the benefits claimed for eating kiwi:

  • Kiwi is a good source of fiber and vitamin C. These nutrients can help to keep you feeling well-groomed and energetic, both during and after pregnancy.
  • Kiwi is also a good source of folate, which is essential for developing the neural tube and the baby’s brain.
  • Kiwi is low in sugar and calories, making it an ideal fruit for pregnant women trying to maintain a healthy weight.
  • Kiwi is a good source of potassium, which can help to keep your blood pressure in check during pregnancy.
  • Kiwi is an excellent source of antioxidants, which can help to protect your body against environmental damage and disease.

 In Closing

Kiwi fruit is an extraordinary fruit with unique benefits and qualities. Many people aren’t aware of its results and advantages, but we have defined many benefits of kiwi that will surely force you to eat this regularly.

The other good news is that kiwi fruit is added to some of those pesticide-free fruits, which means no harmful chemicals so that you can eat it anytime, day or night. Make sure to eat kiwi fruit fresh and not store it for a long time as it stays fresh for 3 to 5 days, not more than that.   


  1. The nutritional and health attributes of kiwifruit: a review – NCBI
  2. Kiwifruit: our daily prescription for health–
  3. Mood improvement in young adult males–

Dr Maria

MD. Board Certified physician. Fellowship In Family Medicine UK. 8 years of medical experience in Lifestyle-related health disorders. Graduated from AIIMS – All India Institute Of Medical Science, INDIA

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