<img src="https://images.immediate.co.uk/production/volatile/sites/30/2019/06/kiwi-aedbdbf.jpg?quality=45&resize=620,413" srcset="https://images.immediate.co.uk/production/volatile/sites/30/2019/06/kiwi-aedbdbf.jpg?quality=45&resize=2400,1598 2400w, https://images.immediate.co.uk/production/volatile/sites/30/2019/06/kiwi-aedbdbf.jpg?quality=45&resize=1920,1278 1920w, https://images.immediate.co.uk/production/volatile/sites/30/2019/06/kiwi-aedbdbf.jpg?quality=45&resize=1440,959 1440w, https://images.immediate.co.uk/production/volatile/sites/30/2019/06/kiwi-aedbdbf.jpg?quality=45&resize=1200,799 1200w, https://images.immediate.co.uk/production/volatile/sites/30/2019/06/kiwi-aedbdbf.jpg?quality=90&resize=960,639 960w, https://images.immediate.co.uk/production/volatile/sites/30/2019/06/kiwi-aedbdbf.jpg?quality=90&resize=720,479 720w, https://images.immediate.co.uk/production/volatile/sites/30/2019/06/kiwi-aedbdbf.jpg?quality=90&resize=576,383 576w, https://images.immediate.co.uk/production/volatile/sites/30/2019/06/kiwi-aedbdbf.jpg?quality=90&resize=360,239 360w, https://images.immediate.co.uk/production/volatile/sites/30/2019/06/kiwi-aedbdbf.jpg?quality=90&resize=180,119 180w, " sizes="(max-width: 620px) 100vw, 620px" width="620" height="413" class="wp-image-736099 alignnone size-landscape_thumbnail" alt="A kiwi fruit cut in half" title="Top 5 health benefits of kiwi fruit" /> <p>A <a href="/glossary/kiwi-glossary" target="_blank" rel="noopener">kiwi</a> is a small, plum-sized fruit with fuzzy, brown skin, bright green flesh and small black seeds. Typically only the flesh is eaten, but the skin is also edible.</p>
<p><strong>Discover our full range of <a href="/howto/guide/collection/ingredient-focus">health benefit guides</a> or, check out some of our <a href="/recipes/collection/kiwi-recipes">best kiwi recipes</a>, from our <a href="/recipes/chargrilled-vegetable-tacos-smoky-salsa" target="_blank" rel="noopener">easy vegan tacos</a>, to our delicious <a href="/recipes/super-easy-fruit-ice-cream">super-easy fruit ice cream</a>.</strong></p>
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<h2 class="p1">The benefits of kiwi fruit may include:</h2>
<ol>
<li class="p1">Alleviating symptoms of asthma</li>
<li class="p1">Supporting a healthy heart</li>
<li class="p1">Rich in fibre and an enzyme called <span class="s1">actinidin, which can</span> aid digestion</li>
<li class="p1"><span class="s1">Rich in immune-supportive nutrients</span><span class="s1"> to help ward off </span>illnesses</li>
<li class="p1">Rich in protective antioxidants</li>
</ol>
<h2>Nutritional benefits of kiwi fruit</h2>
<p>Two small kiwi fruit (80g) provide:</p>
<ul>
<li>39kcal/166kJ</li>
<li>0.9g protein</li>
<li>0.4g fat</li>
<li>8.5g carbohydrate</li>
<li>2.0g fibre</li>
<li>232mg potassium</li>
<li>47mg vitamin C</li>
</ul>
<p>80g of kiwi fruit counts as one of your 5-a-day. Discover more about what contributes to your 5-a-day with our handy <a href="/howto/guide/what-counts-five-day">infographic</a>.</p>
<h2>Top 5 health benefits</h2>
<h3>1. May alleviate symptoms of asthma</h3>
<p>Kiwi fruit are well known for their high vitamin C content – this and the other antioxidant nutrients they supply appear to help <a href="https://thorax.bmj.com/content/55/4/283.full" target="_blank" rel="noopener">alleviate some of the symptoms of asthma</a>.</p>
<h3>2. Supports heart health</h3>
<p>Including kiwi fruit as part of a healthy diet may support your heart health. This is because consuming them appears to increase <a href="https://pubmed.ncbi.nlm.nih.gov/23746068/" target="_blank" rel="noopener">high-density lipoprotein</a> (HDL) – the so-called ‘good’ cholesterol, reduces other blood triglycerides (fats) and reduces <a href="https://pubmed.ncbi.nlm.nih.gov/22258209/" target="_blank" rel="noopener">platelet aggregation</a><u>,</u> which may over time lead to atherosclerosis. Kiwi fruit also help manage blood pressure, thanks in part to a <a href="https://pubmed.ncbi.nlm.nih.gov/22258209/" target="_blank" rel="noopener">reduction in angiotensin-converting enzyme</a>. Being a useful source of <a href="https://pubmed.ncbi.nlm.nih.gov/21403995/" target="_blank" rel="noopener">potassium</a> further supports the fruit’s heart-friendly properties.</p>
<h3>3. Aids digestion</h3>
<p>Rich in fibre, kiwi fruit support digestive regularity. They also contain an enzyme called <a href="https://pubmed.ncbi.nlm.nih.gov/20232890/" target="_blank" rel="noopener">actinidin</a>, which facilitates the breakdown of protein, helping us more efficiently digest protein-rich foods. Kiwi can also be used in recipes to tenderise meat.</p>
<h3>4. May support immune function</h3>
<p>Kiwi fruit are exceptionally <a href="https://pubmed.ncbi.nlm.nih.gov/23746068/" target="_blank" rel="noopener">rich in immune-supportive nutrients</a> including the vitamins C, E, K and folate, as well as carotenoids, fibre and phytochemicals.</p>
<p>Studies suggest they may <a href="https://cdnsciencepub.com/doi/abs/10.1139/cjpp-2012-0303#.WEW-VKOZORv" target="_blank" rel="noopener">support the immune system</a> and potentially reduce the incidence and severity of colds and flu-like symptoms in susceptible groups such as older people and children.</p>
<h3>5. Rich in protective antioxidants</h3>
<p>Kiwi fruit are rich in nutrients and phytochemicals, which have <a href="https://pubmed.ncbi.nlm.nih.gov/11588897/" target="_blank" rel="noopener">antioxidant properties</a> – these help reduce oxidative damage and as a result may reduce the risk of chronic disease.</p>
<h2><strong>Are kiwi fruit safe for everyone?</strong></h2>
<p>Kiwi fruit are allergenic and, although symptoms in most susceptible individuals are mild, severe reactions have been reported. If you are allergic to hazelnuts, avocados, figs, pollen or latex, you may experience a cross-reaction to kiwi fruit.</p>
<p>If you are prescribed blood pressure medication or anticoagulants, be aware that consuming kiwi fruit regularly in your diet may enhance their effects.</p>
<h2 class="p1">Overall, are kiwi fruit good for you?</h2>
<p class="p1">Yes, kiwi fruit offer a host of benefits, from supporting a healthy heart to helping the immune system ward off colds, flu and other illnesses. As well as containing fibre to support digestion, they contain an enzyme called <span class="s1">actinidin</span>, which may help in digesting protein-rich foods, such as meats. They are an allergenic fruit, so be mindful if you have other allergies.</p>
<p><strong>Speak to your GP or healthcare provider if you’re concerned about allergies or are on relevant prescribed medication. </strong></p>
<h3>Kiwi fruit recipes</h3>
<p><a href="/recipes/kiwi-fruit-smoothie">Kiwi fruit smoothie</a><br>
<a href="/recipes/chargrilled-vegetable-tacos-smoky-salsa">Chargrilled vegetable tacos with smoky salsa</a><br>
<a href="/recipes/summer-porridge">Summer porridge</a><br>
<a href="/recipes/1507672/frozen-fruit-sticks-with-passion-fruit-and-lime-dr">Frozen fruit sticks with passion fruit & lime drizzle</a></p>
<h3>Read more</h3>
<p><a href="/howto/guide/health-benefits-bananas">The health benefits of bananas</a><br>
<a href="/howto/guide/health-benefits-cherries">The health benefits of cherries</a><br>
<a href="/howto/guide/health-benefits-apples">The health benefits of apples</a><br>
<a href="/howto/guide/health-benefits-grapefruit">The health benefits of grapefruit</a></p>
<hr>
<p><em>This article was last reviewed on 6 October 2021 by Kerry Torrens.</em></p>
<p><em>Nicola Shubrook is a nutritional therapist and works with both private clients and the corporate sector. She is an accredited member of the <a href="https://bant.org.uk/" target="_blank" rel="noopener noreferrer">British Association for Applied Nutrition and Nutritional Therapy</a> (BANT) and the <a href="https://www.cnhc.org.uk/" target="_blank" rel="noopener noreferrer">Complementary & Natural Healthcare Council</a> (CNHC). Find out more at <a href="https://urbanwellness.co.uk/" target="_blank" rel="noopener noreferrer">urbanwellness.co.uk</a>.</em></p>
<p><em>Kerry Torrens is a qualified nutritionist (MBANT) with a postgraduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the past 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food.</em></p>
<p><em>All health content on </em><span class="skimlinks-unlinked"><i>goodfood.com</i></span><em> is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website <a title="https://www.immediate.co.uk/terms-and-conditions" href="https://www.immediate.co.uk/terms-and-conditions">terms and conditions</a> for more information.</em></p>
Top 5 health benefits of kiwi fruit
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