Kiwi is a powerful antioxidant fruit and one of the most nutritious vitamin C foods. Just one cup of kiwi provides about 275 percent of the recommended daily allowance of vitamin C. Actually, kiwi fruit benefits are impressive.
This delicious fruit contains incredible amounts of more than 20 vital nutrients. Because it is low in calories and high in energy it is perfect fruit for people who want to lose weight. Kiwi fruit benefits to skin, heart, eyes health, and much more.
Reduces Signs of Aging and Improves Skin Health
According to research published in the Journal of Cellular Physiology, kiwi with its high content of polysaccharides can double the synthesis of collagen in the body. (1) Collagen is the most abundant protein in our bodies and it maintains bones, muscles, tendons, and skin. Kiwi also contains an antioxidant and carotenoid called lutein. It is incredibly beneficial to skin health because it protects the skin from UV light.
Incredible Source of Vitamin C and Vitamin E
When it comes to its content of antioxidants kiwi fruit is undeniably a superfood. Its high levels of vitamin C provide benefits that help maintain and repair a number of body systems and tissues. Vitamin E contained in kiwi is a strong component in fighting free radicals and lowering cholesterol. Besides these two vitamins, kiwi contains high levels of polyphenols that can prompt an immune system response. (2)
Good for Vision and Prevention of Eye Disease
Kiwi is rich in lutein that not only protects the skin but also prevents many diseases of the eye, including age-related macular degeneration. (3) It also has a great amount of Vitamin A, which is beneficial to optimum eye health.
In one large fruit, kiwi contains 171 milligrams of lutein which is significantly more than in any other fruit.(4)
Improves the Cardiovascular System
One kiwi a day provides a lower risk of cardiovascular diseases, stroke, and blood clots.
It is rich in potassium which helps lower blood pressure, works as a vasodilator, counteracts sodium in the body and is relaxing the blood vessels. Along with vitamin K, the fiber found in kiwi prevents the buildup of calcium in the arteries and reduces the risk of heart attacks.
As studies show people who regularly consume kiwifruit have 15 percent reduced triglyceride levels compared to those who do not. Kiwi is also a great source of Vitamin E, magnesium, omega-3s, and copper, which all help keep the cardiovascular system working properly.
Kiwi is among the best cancer-fighting foods available in nature. Both the roots and fruit of kiwi have proven inhibitory effects on the human liver, colon, and lung cancer cell growth.
Bone Repair and Maintenance
Kiwi fruit contains a great amount of vitamin K. This vitamin is needed to use calcium to make bones. It improves bone health and reduces the risk of osteoporosis.
Antibacterial and Antifungal
Kiwi seeds have the most of the antibiotic activity. Besides a large number of antioxidants found in this fruit, it also contains a protein called actinchinin, which has antifungal properties.
Helps You Sleep Better
One of the kiwi fruit benefits is its serotonin content. It has been shown to increase sleep efficiency and sleep time by 5-13 percent. There is also evidence that serotonin also helps boost mood and memory and can even help with depression.
Improves Respiratory Health
Kiwi fruit because of its high content of vitamin C is beneficial in the treatment of a number of respiratory illnesses. It decreases the duration of a sore throat, head congestion and relieves the symptoms of asthma.
One cup of fresh, raw kiwi without skin has about: (5)
Daily Value %
- 56 calories
- 13 gr. carbohydrates
- 2.7 gr. fiber
- 1 gr. protein
- 0.5 gr. fat
- 84.4 mg. vitamin C 141 %
- 36.7 mcg. vitamin K 46 %
- 284 mg. potassium 8 %
- 1.3 mg. vitamin E 7 %
- 0.1 mg. copper 6 %
- 22.7 mcg. folate 6 %