Kiwi Fruits Benefits

Kiwi fruits benefits. Kiwi is a small, brown fruit. In addition to having a delicious taste, kiwi fruit has many health benefits. The flesh of the fruit is green, has a sweet taste, and is rich in nutrients such as vitamin C, vitamin K, vitamin E, folic acid, and potassium. Kiwis also contain lots of antioxidants and are a good source of fiber. The tiny black seeds in a kiwi are just as delicious as the brown skin, but many people prefer to peel the kiwi fruit before eating it.

Kiwi Nutrition Content

Kiwi fruit is a nutritious and delicious fruit that is packed with vitamins, minerals, and antioxidants. Some of the key nutrients found in kiwi include:

  • Vitamin C: Kiwi is an excellent source of vitamin C, which helps support the immune system and promotes healthy skin.
  • Vitamin K: Kiwi is a good source of vitamin K, which is important for blood clotting and bone health.
  • Vitamin E: Kiwi contains vitamin E, an antioxidant that helps protect cells from damage.
  • Folate: Kiwi is a good source of folate, a B vitamin that is important for fetal development and the production of red blood cells.
  • Potassium: Kiwi contains potassium, a mineral that helps regulate blood pressure and supports healthy heart function.
  • Fiber: Kiwi is a good source of fiber, which helps promote regular bowel movements and may help lower cholesterol levels.
  • Antioxidants: Kiwi contains antioxidants such as polyphenols and carotenoids, which help protect the body from damage caused by harmful molecules called free radicals.

100g of kiwi fruit contains around 61 calories, 1.1g of protein, 0.5g of fat, 14.7g of carbohydrates (3g of dietary fiber, 9g of sugar), and 98mg of vitamin C.

Here are some of the benefits of kiwi fruit for health

1. Overcoming Hair Problems

Kiwi fruit extract and kiwi fruit oil are rich in vitamins and nutrients that help maintain healthy skin. The use of kiwi fruit extract can treat skin problems such as dandruff, dry hair, and rough hair. The vitamin C present in kiwi can stimulate hair growth by maintaining the microcirculation that supplies blood to the hair follicles. Kiwis are also high in vitamin E, which can promote hair growth.

2. Smooth Digestion

Kiwi Fruits Benefits

Kiwi fruit contains actinin, a protein-dissolving enzyme that helps digest foods such as papain in papaya or bromelain in pineapple. Kiwis are a great source of fiber. Consuming this kiwi fruit regularly can prevent constipation and other stomach problems.

3. Regulate Blood Pressure

Another benefit of kiwi fruit is that it can help maintain electrolyte balance by counteracting the effects of sodium. Kiwi fruit also contains high potassium. In addition, kiwi fruit also contains potassium which maintains heart health function, as well as blood circulation to keep it stable.

4. Boost Immunity

The high content of vitamin C in kiwi, as well as other antioxidant compounds, can boost the immune system.

5. Stabilize Diabetes

Kiwi fruit is included in the category of low glycemic index, which means this fruit does not raise your blood sugar quickly. This fruit is suitable for consumption by diabetics because it has a low glycemic load.

6. Healthy Skin

Another benefit obtained from eating kiwi fruit is that it can nourish the skin. That’s because the antioxidant content in kiwi fruit can maintain skin elasticity so that it can prevent premature aging.

How to eat kiwi fruit to get kiwi fruits benefits

Kiwi Fruits Benefits

1. Cut the ends of the fruit.

Before eating, check the outside of the kiwi fruit. Note that most of the surface of the kiwi skin is a downy brown color, with bumps at the ends, which used to be connected with tendrils. This is the only part of the kiwi fruit that should not be eaten so cut it and throw it away, or simply don’t eat the part.

2. Fruit ripeness test.

To test a kiwi fruit, press it gently with your hand. If the flesh feels under the skin, it means the fruit is ready to eat. If it’s still hard, let it sit at room temperature until it softens. Unripe kiwis will taste good when eaten.

3. Also, eat kiwi skin.

Take the easiest way to enjoy kiwi is directly bite it like eating an apple. Enjoy the contrasting texture differences between tough skin and soft flesh. Ripe kiwi is rich in nutrients because the skin contains a lot of fiber, minerals, and vitamins, as well as antioxidants and flavonoids.

  • As with other fruits and vegetables, be aware of residual pesticides used in the garden. Wash the fruit in cold water while rubbing the skin with your fingers to get rid of any chemical residue on the fruit.
  • Organic kiwis reduce the risk of pesticides but still need to be washed to get rid of any dirt and other chemicals that can touch the fruit.

4. Fruit spoon.

If you don’t like the skin of the fruit, cut the kiwi in half. Think of this half of the kiwi as a bowl and spoon the flesh of the fruit to eat it. If not:

  • Slice off both ends of the fruit, where the kiwi attaches to the tendrils, and hold the fruit with one hand.
  • With the other hand, slide the end of the spoon between the skin and the flesh along the cut.
  • Press the spoon deeper into the flesh and twist the kiwi around your hand.
  • Remove the pulp and cut it into slices.

5. Use a vegetable peeler.

Peel the kiwi skin like a potato. If so, eat the flesh of the fruit as it is, or first cut it into several pieces. However, you need to remember that:

  • The skin of the fruit must still be washed before peeling. Even if the skin is not eaten, your vegetable peeler can transfer dirt and chemicals from the skin to the flesh as you peel.

7 Side Effects When Consuming too Much Kiwi Fruit

Some of the side effects that are felt if we eat kiwi fruit are not balanced.

1. Allergic Reaction

Some people who eat too much kiwi may experience an allergic reaction. Therefore, consume it in moderation so as not to trigger allergies. Moreover, allergies can not be underestimated, because the symptoms can include itching, nausea, to difficulty breathing.

2. Rash and Swelling

One of the symptoms of allergies can also be a rash and swelling. Excessive consumption of kiwi can cause swelling in body parts, such as the mouth and face. In fact, around the mouth can also appear skin irritation that causes rashes.

3. Mouth Allergy Syndrome

Many people who eat kiwi fruit in excess, experience oral allergy syndrome. As a result, the mouth becomes swollen, including the lips and tongue. So, the itching and pain can interfere with comfort.

4. Dermatitis

Consuming too much kiwi does irritate the skin, including problems with dermatitis. Dermatitis is an inflammation of the skin that causes a rash, redness, and itching. Dermatitis can be found in any part of the skin anywhere.

5. Acute Pancreatitis

Consuming kiwi in excess turns out to cause acute pancreatitis or inflammation of the pancreas. Because, kiwi which contains potassium, serotonin, vitamin C, and vitamin E can change triglycerides. Triglycerides or fats found in the blood may increase levels. Thus, endangering the pancreas organ which functions to speed up the body’s metabolism.

6. Diarrhea

Symptoms of diarrhea, such as constant bowel movements, vomiting, and nausea can be experienced by people who eat too many kiwis. The symptoms can be so severe that it causes fainting and difficulty swallowing food.

7. Interact With Drugs

According to research, kiwi fruit has antibiotic properties and can react negatively if taken with other antibiotic drugs. The danger can cause bleeding. The types of drugs that should not be taken with kiwi fruit are headache medications, anti-inflammatory drugs, and drugs that prevent blood clots.


Kiwi fruit is a nutrient-dense food that is high in vitamins, minerals, and antioxidants. It has many potential health benefits, such as boosting the immune system, improving heart health, promoting healthy digestion, supporting weight loss, and providing antioxidant protection.

However, it is important to consume kiwi fruit in moderation as excessive consumption can cause side effects such as digestive issues, allergic reactions, interactions with medications, high intake of vitamin C, and interference with iron absorption.

It is always best to consult with a healthcare professional or a registered dietitian before making any significant changes to your diet, especially if you have any health conditions or are taking medications.


Kiwi Fruits Benefits for Health and Side Effects