5 Incredible Kiwi Benefits— Why It’s The Nutritious Superfood You’ve Been Dreaming Of

If you’re interested in eating foods that naturally support your health, you’re going to be excited to learn about some incredible kiwi benefits.

From supporting healthy weight management to aiding vision to boosting skin and hair health, the antioxidants and nutrients in kiwi offer some powerful punches! Keep reading to learn just how beneficial eating this fruit can be.

The 5 Top Kiwi Benefits for Your Health

Here are five of the most surprising kiwi benefits you need to know about.

1. Can help relieve asthma symptoms

Here’s some great news for asthma sufferers: Researchers have discovered that eating vitamin C-rich foods, and specifically kiwi, can help to relieve asthma symptoms.

According to the study, researchers had the parents of more than 18,000 children from ages six to seven complete a standardized respiratory questionnaire.

The results were amazing: The found that the children who ate citrus or kiwi fruit at least five times per week versus less than once per week were significantly less likely to experience wheezing in the last 12 months.

Specifically, the children who ate the most citrus and kiwi fruit were less likely to experience shortness of breath with wheezing, severe wheezing, nighttime coughing, chronic coughing, and non-allergic rhinitis. [1]

Additionally, in a follow-up study of about 4,000 of the original participants, the researchers found that the effect was stronger on those with aa history of asthma.

Moreover, the children who ate the fruit at least once each week were 46 percent less likely to experience wheezing within the past year than those who the the fruit less than once per week.

2. Supports immune health

Did you know that one kiwi contains just over 100 percent of the recommended amount of daily vitamin C? And it’s thanks to this nutritional component that kiwi benefits your immune system!

In a 2012 study on 32 seniors, researchers studied the impact of consuming either four kiwis or two bananas each day for four weeks on upper respiratory symptoms.

Interestingly, consuming the kiwi significantly reduced the duration of sore throat as well as the severity and duration of head congestion. Accordingly, the researchers also found that the kiwi increased the participants’ levels of vitamin C. [2]

3. Aids proper digestion

Believe it or not, kiwi benefits also extend to aiding digestive health—largely due to this superfood’s unique combination of soluble and insoluble fibers along with polyphenols and actinidin, an enzyme known to aid the digestive process.

This unique combination is known to improve the speed of bowel movements and reduce abdominal discomfort in those with constipation as well as those suffering from irritable bowel syndrome (IBS).

In fact, a 2017 study revealed that consuming kiwi with a steak meal significantly reduced bloating and overall gastric discomfort. [3]

4. Supports healthy weight management

Perhaps one of the most appealing kiwi benefits is the fruit’s ability to support healthy weight management.

According to a study published in 2020, 22 overweight and obese people were asked to eat two golden kiwis each day for six weeks.

After the six-week period, the participants noted a significant decrease in body fat. Additionally, they had lower inflammatory markers and reduced systolic blood pressure. [4]

Meanwhile, a 2018 study found that consuming two kiwis daily for 12 weeks reduced waist circumference by an average of 3.1 cm in people with prediabetes. [5]

5. Promotes healthy skin 

Finally, regularly eating kiwi benefits your skin as well. And, once again, this is due to its vitamin C content.

As you may recall, vitamin C is a very important factor in the synthesis of collagen (the protein that makes up 80 percent of the protein found in your skin. It’s also responsible for keeping you looking young!

According to a 2015 study, vitamin C significantly induced collagen synthesis in women of all ages but was especially beneficial for those under age 50. [6]

How to Get More Kiwi in Your Diet

Kiwi is a fruit that is absolutely delicious on its own, but it’s also versatile enough to be used in many dishes.

One of my favorite ways to use kiwi is in my Chia Seed Pudding with Strawberry Kiwi Compote. It’s delicious for breakfast or even a simple snack.

You can also easily incorporate kiwi into smoothies or salsa. I love to use it in my Collagen-Boosting Smoothie Bowl for breakfast to give my hair, skin, and nails some added support. Give it a try and see what you think!

You can also make a simple kiwi sorbet for a refreshing treat you and your kids or grandkids will be sure to love! The options are truly endless with this versatile fruit.