What Is Kiwifruit Good For?

light food eraoflightdotcomWhat fruit provides 273% of the daily recommended amount of vitamin C in every one-cup serving – five times that of an orange, and is a natural immune booster that staves off colds and flu? It’s kiwifruit, of course! Its vitamin K amount is impressive, too – best known for its role in helping blood clot, or coagulation, properly and providing an 89% daily value.

Kiwifruits contain good amounts of vitamin A (great for skin, bone, and tooth development, and protected vision, including protection against macular degeneration), and vitamin E (twice the amount found in avocados, with nearly half the calories), along with potassium to balance the body’s electrolytes and limiting hypertension and high blood pressure. The copper in kiwifruit is especially good for children, supporting healthy development in infants, especially in the areas of bone growth and brain development, and also for the formation of healthy red blood cells and building immunity against disease.

Kiwifruit is also one of the few foods rich in vitamin B6, which supports the immune system. B6 is particularly important for healthy fetuses and pregnant or breastfeeding women. The folate in kiwifruit protects against birth defects, heart disease, and cancer; healthy amounts of fiber keep the system running smoothly, reducing the risk of diverticulitis and carcinogens in the body. Finally, the antioxidant power in kiwifruits delivers similar effects when it comes to neutralizing free radicals that can damage cells and cause inflammation and cancer.

However, consume kiwifruit in moderation because it contains fructose, which may be harmful to your health in excessive amounts.

Kiwifruit Nutrition Facts

Serving Size: 3.5 ounces (100 grams), raw

Amt. Per
% Daily
Calories 61
Calories from Fat 4
Total Fat 1 g 1%
Saturated Fat 0 g 1%
Trans Fat
Cholesterol 0 mg 0%
Sodium 3 mg 0%
Total Carbohydrates 15 g 5%
Dietary Fiber 3 g 12%
Sugar 9 g
Protein 1 g
Vitamin A 2% Vitamin C 155%
Calcium 3% Iron 2%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Studies on Kiwifruit

Kiwifruit seeds are an excellent source of omega-3 fatty acids, which, research shows may reduce coronary heart disease, the risk of stroke, and help in the prevention of ADHD, autism, and other developmental problems in children.

Research has also shown kiwifruit to have a notable protective effect against asthma and respiratory difficulties, such as wheezing. In fact, one report indicated that young children eating six to seven servings of kiwifruit and other vitamin C-rich foods per week had a 44% lower incidence of wheezing. Even those eating these foods only once or twice a week had fewer symptoms, in comparative studies.

Rich in polyphenols, which are recognized for their antioxidant properties, both the green and gold varieties of kiwifruit underwent research to compare their antioxidant strengths. Researchers found that not only were the kiwifruit antioxidants more potent than those in oranges and grapefruit, but the gold kiwifruit variety was also found to have more antioxidant strength.

The conclusion: kiwifruit consumption may be useful in preventing the development and deterioration of diseases caused by oxidative stress.

Another study explored the effects of kiwifruit on patients with irritable bowel syndrome, with its symptoms of abdominal pain, diarrhea, constipation, and combinations of the above. The study involved 54 patients, 16 healthy individuals, kiwifruit consumption, and placebos in a 6-week study. Researchers found the colon transit time significantly decreased in the group consuming kiwifruit, and concluded that eating kiwifruit improves bowel function in adults diagnosed with irritable bowel syndrome.


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