What are the Benefits and Harms of Kiwi? What Is Kiwi Good For?

What are the benefits of kiwi? What vitamins are in kiwi? What is the nutritional value of kiwi? What diseases is kiwi good for? Are there any side effects of kiwi? You can find the answers to all these questions and much more below.

Are there any benefits of kiwi?

Of course, kiwi has its benefits . Among the benefits of kiwi, first of all, it adds beauty to our skin and benefits to cardiovascular health. It may also help reduce your risk of insomnia, certain types of cancer, and diabetes . Kiwi also offers highly beneficial effects during pregnancy, due to its flavonoid-rich compounds. The anti-microbial benefits of kiwi provide protection against various disease-causing microbes and strengthen the immune system.

Related article: What are the benefits of oranges?

In this article, you will find a lot of information such as the benefits and harms of kiwi.

What vitamins are in kiwi?

Kiwi; It has a host of nutrients, including fiber, vitamin C , folic acid, copper, potassium, antioxidants, vitamin E and vitamin K. Although many people do not like the skin of the kiwi for its hairy texture, the skin of the kiwi and the tiny seeds inside can be eaten with pleasure.

What is the nutritional value of kiwi?

The nutritional value of one medium (75 grams) kiwi is as follows:

Calories 43.5
iron 0.18 milligrams
Sodium 3.75 milligrams
Carbohydrate 10.5 gram
Lif 2.25 gram
Candy 6.74 gram
Protein 0.795 gram
Potassium 148 milligrams
Magnesium 12 milligrams
Zinc 0.105 milligrams

What are the benefits of kiwi?

Here are the benefits of kiwi in substance:

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1- Reduces asthma symptoms

The main ingredient among the benefits of kiwi is that it is good for asthma. Kiwi is known to relieve asthma symptoms due to its vitamin C and high antioxidant levels. Eating kiwi can improve lung health and help you prevent respiratory issues such as wheezing when breathing in, chest pain when breathing in, back pain when breathing out, and shortness of breath.

2- It helps in digestion

The benefits of kiwi also provide important contributions to our digestive system. The valuable nutrients and fiber in kiwi help maintain digestive system and intestinal health. The laxative properties of kiwi are also good for the problem of constipation ; because kiwi helps relieve constipation by stimulating the intestinal system. The natural laxative properties of this fruit (mainly due to its fiber content) give stool more bulk and soften it.

3- Strengthens the immune system

Kiwi contributes to the healthy functioning of the immune system. Eating kiwi helps fight seasonal infections such as colds and flu due to its antimicrobial and antifungal effects. In addition, kiwi contributes to our health and immune system by multiplying bacteria such as Staphylococcus aureus and Streptococcus pyogenes , which are beneficial bacteria.

4- It is rich in vitamin C

One of the most important benefits of kiwi is the high amount of vitamin C it contains . Kiwifruit offers impressive amounts of health-promoting vitamin C, phenolic compounds and carotenoids. Kiwi has stronger antioxidant properties than oranges and grapefruit. All these protect you from oxidative free radical damage, which is harmful to human health and damages DNA.

5- Effective for diabetes

Perhaps the most important reason why people with diabetes prefer kiwi is that kiwi does not increase sugar levels . Because kiwi has a low glycemic index. One study investigated the possible effect of kiwi on diabetics. In this research, it has been shown that eating kiwis regulates adipogenesis, which is very important for the prevention of diabetes.

6- Decreases blood coagulation

In order for the blood to stop due to cuts and wounds, it must coagulate. Apart from these, if blood coagulation occurs, serious risks such as paralysis and arteriosclerosis arise due to impaired blood circulation in the body. A study highlights that kiwi can prevent the risk of clotting. In the study, it was stated that the fibrinolytic effect of kiwi on blood vessels may contribute to the prevention of coagulation-related health problems.

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7- It lowers high blood pressure

Among the benefits of kiwi is that it is good for high blood pressure , also known as hypertension . The bioactive substances in kiwi can help lower blood pressure in the body. It also helps lower your risk of certain health problems caused by high blood pressure, including stroke and heart attack.

8- Supports heart health

Kiwifruit is rich in polyphenols, which, together with vitamin C, vitamin E and potassium, have a protective effect on cardiovascular health. Kiwis also contain high levels of healthy fiber. Fiber may reduce risk factors for heart disease (such as hardening of the arteries in the heart) by lowering LDL (bad) cholesterol. You can enjoy kiwi to support your heart health.

9- Improves eyesight

The benefits of kiwi are also good for your eye health. Kiwifruit is a rich source of lutein and zeaxanthin, which are phytochemicals considered important nutrients for your eyes. These beneficial ingredients, along with vitamin A, protect you from cataracts, age-related macular degeneration and other vision ailments.

10- Helps you lose weight

Kiwi is also an integral part of their diet for people who want to lose weight. Because kiwi contains very few calories. A 100 gram kiwi contains only 55 calories on average. Another thing in kiwi that supports weight loss is soluble fiber. Soluble fiber can save you from overeating, as it promotes fullness and alleviates hunger.

11- Allows you to sleep comfortably

According to a study , kiwis are a good source of serotonin, which helps improve sleep quality in adults with sleep disorders. Therefore, kiwi can also help you fall asleep. However, more scientific research on this topic is still needed. This delicious fruit contains flavonoids such as quercetin , naringenin , catechin , and epicatechin that induce sleep and are considered an effective plant-based sedative . Therefore, kiwi is a natural sleep aid.

12- Increases iron absorption

Kiwi is a rich source of vitamin C and contains many components that help prevent iron deficiency disorders. Banana is a rich source of iron, while kiwi is a richer source of iron compared to bananas. If you have problems such as iron deficiency anemia , you can eat kiwi or drink kiwi juice.

13- Beneficial during pregnancy

Women who are pregnant can also benefit from the benefits of kiwi . Kiwi is the perfect fruit for a pregnant woman. Because the folate in kiwis helps prevent birth defects from occurring in unborn babies, it is essential for their brain and cognitive growth. Vital nutrients such as vitamins C, E and K in kiwi are also very healthy for expectant mothers and their unborn babies.

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14- Supports skin care

Kiwi contributes to the maintenance of healthy and smooth skin due to its important contributions to collagen synthesis. The high amount of vitamin C in kiwi helps speed up the healing of cuts and scrapes on the skin. This wonderful fruit also helps to reduce the harmful effects of ultraviolet radiation on the skin. In addition, kiwi is a natural anti-aging due to the antioxidants it contains.

15- Helps prevent cancer

Cancer patients can also enjoy the benefits of kiwifruit. Dr. According to Sachin Tyagi , kiwi extracts inhibit cancer cell proliferation and protect the body against DNA damage. Kiwi targets cancer cells without affecting healthy cells. Antioxidants, carotenoids, vitamins and fiber also contribute positively to kiwi’s effectiveness in preventing or curing cancer.

Are there any side effects of kiwi?

There is no need to worry about the harm of kiwi, because kiwi is a harmless fruit for many people. However, people with allergies should still be careful. If you ate kiwi and you think you triggered an allergic reaction, you may experience a sore throat, swallowing problems and vomiting. It is important to see a doctor when these symptoms occur.


If you’re allergic to nuts, avocados, latex, wheat, figs, or poppy seeds, you’re also at risk for kiwi allergy.

In rare cases, kiwi can increase bleeding by slowing blood clotting, and this can increase the severity of bleeding disorders. If you have a bleeding disorder or are about to have surgery, you should avoid eating kiwi.

It should also be noted that; kiwi is a source of calcium oxalate crystals. Excessive consumption of oxalate-rich foods such as kiwi can promote kidney stone formation in some people. It may also interfere with the absorption of certain nutrients into the body, including calcium and magnesium.

Pregnant or breastfeeding women should consult their doctor before consuming this fruit. Because kiwi has natural blood thinning properties.

As a result

Kiwi is a good source of vitamin C, antioxidants and a rich source of nutrients that are good for many diseases. You can consume it as a healthy snack, eat it as a snack or add it to your salad. Although rare, kiwi can also cause allergies in some people. Therefore, people who think they may be allergic should be careful and consume kiwi in moderation.

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