{"id":631741,"date":"2025-04-07T09:30:13","date_gmt":"2025-04-07T13:30:13","guid":{"rendered":"https:\/\/www.singlecare.com\/blog\/?p=631741"},"modified":"2026-04-24T14:32:55","modified_gmt":"2026-04-24T18:32:55","slug":"kiwi-benefits","status":"publish","type":"post","link":"https:\/\/www.singlecare.com\/blog\/kiwi-benefits\/","title":{"rendered":"8 health benefits of kiwi"},"content":{"rendered":"

Kiwifruit, or kiwi for short, is native to China but grown all over the world in places like New Zealand, Italy, and California. Often mistaken as a tropical fruit, kiwis are actually berries, so they also have another name\u2014Chinese gooseberry. However, they don\u2019t look like typical berries. Green kiwi (<\/span>Actinidia deliciosa<\/span><\/i>), also known as fuzzy kiwi, has brown furry skin on the outside and vibrant green flesh with black seeds on the inside. Golden kiwi (<\/span>Actinidia chinensis<\/span><\/i>) has a similar exterior but has yellow flesh.<\/span><\/p>\n

Kiwis add color to your plate and have a pleasant tart flavor, but they can also support your health and well-being. Some even consider kiwi a superfood because it has a whole host of health benefits. Read on to learn more about the many kiwi benefits.<\/span><\/p>\n

8 health benefits of kiwi<\/span><\/h2>\n

A nutrient-rich fruit, kiwi is associated with a variety of health benefits related to immunity, <\/span>digestive health<\/span><\/a>, <\/span>heart health<\/span><\/a>, and more.<\/span><\/p>\n

1. Boost the immune system<\/span><\/h3>\n

Oranges are known for being one of the best sources of vitamin C, but kiwifruits aren\u2019t far behind, says <\/span>Jenna Volpe, RDN<\/span><\/a>, an Austin-based registered dietitian. A single kiwifruit provides <\/span>56 milligrams<\/span><\/a> (mg) of vitamin C. For reference, the Daily Value (DV) for vitamin C is <\/span>90 mg and 75 mg<\/span><\/a> for men and women, respectively, so two kiwifruits could easily meet the average adult\u2019s daily requirement for vitamin C.<\/span><\/p>\n

It\u2019s also an excellent source of antioxidants that support immune function, says <\/span>Supriya Rao, MD<\/span><\/a>, a quadruple board-certified physician in internal medicine, gastroenterology, obesity medicine, and lifestyle medicine. \u201cWith its high antioxidant and vitamin C content, kiwi helps keep your immune system strong.\u201d <\/span>One small study<\/span><\/a> found that SunGold kiwis can significantly decrease proteins that can trigger inflammatory immune responses.<\/span><\/p>\n

2. Reduce the risk of disease<\/span><\/h3>\n

Vitamin C isn\u2019t the only antioxidant found in kiwis. They\u2019re also a good source of vitamin E, carotenoids lutein and zeaxanthin, and polyphenols, <\/span>research<\/span><\/a> shows. Antioxidants are known for their ability to fend off free radicals (unstable and highly reactive molecules). When left unchecked, free radicals can cause oxidative damage, a <\/span>known contributor<\/span><\/a> to many diseases. Some research shows that kiwis can reduce the risk of chronic disease, Dr. Rao says. In <\/span>one review<\/span><\/a>, the antioxidants in kiwis were shown to have a preventive effect against cardiovascular disease.<\/span><\/p>\n

3. Promote gut health<\/span><\/h3>\n

\u201cKiwi is good for your gut health due to its high <\/span>fiber<\/span><\/a> content,\u201d Dr. Rao says. Each kiwi provides about <\/span>2 grams<\/span><\/a> (g) of fiber, helping promote regularity and overall gut health. Fiber is also beneficial for heart health. The daily <\/span>recommendation for fiber<\/span><\/a> is 25 g for women and 38 g for men, but many people don\u2019t get enough of this essential nutrient. A serving of two kiwifruits could provide up to 16% of your daily need for fiber.<\/span><\/p>\n

4. May alleviate constipation<\/span><\/h3>\n

It\u2019s not glamorous to talk about, but regularity is important. <\/span>Constipation<\/span><\/a> is generally defined as having fewer than three bowel movements per week, and it can <\/span>cause complications<\/span><\/a> like <\/span>hemorrhoids<\/span><\/a>, anal fissures, and fecal impaction. Eating high-fiber fruit may alleviate and prevent constipation.\u00a0<\/span><\/p>\n

\u201cEating one or two kiwis per day can help with constipation, bowel regularity, and stool consistency,\u201d Dr. Rao says, which aligns with research. In <\/span>one trial<\/span><\/a>, researchers studied the effects of green kiwifruit or psyllium on constipation and gastrointestinal (GI) discomfort. Eating two green kiwifruits per day was associated with an increased number of bowel movements per week and improved GI comfort in participants with constipation. In <\/span>another trial<\/span><\/a>, two gold kiwifruits per day were found as effective as psyllium in <\/span>treating constipation<\/span><\/a> in adults.<\/span><\/p>\n

5. Contains gut-friendly enzymes<\/span><\/h3>\n

When you eat <\/span>protein-rich foods<\/span><\/a>, the enzymes in your stomach break them down into amino acids. Kiwi is a potent source of enzymes, particularly one called actinidin. Kiwi enzymes are even bottled in some supplements.\u00a0<\/span><\/p>\n

\u201cKiwi contains actinidin, a natural enzyme that aids in breaking down proteins and improving overall digestion,\u201d Dr. Rao says. Actinidin in both green and SunGold kiwis <\/span>has been shown<\/span><\/a> to improve the digestion of protein, though in some cases, SunGold kiwis were more effective at breaking down protein than green kiwis.<\/span><\/p>\n

6. May reduce the risk of colorectal cancer<\/span><\/h3>\n

Rates of colorectal cancer<\/span><\/a> are on the rise in many countries, especially in young adults. Eating a diet low in fruits and vegetables, as well as dietary fiber, is a known <\/span>risk factor<\/span><\/a>, so can eating kiwi reduce your risk of colorectal cancer? <\/span>One meta-analysis<\/span><\/a> found that a high intake of kiwi may reduce the risk of colorectal cancer by 13%. Other <\/span>research<\/span><\/a> found that kiwi may have direct and indirect anticancer effects. \u201cKiwi has a high antioxidant content, which reduces oxidative DNA damage and its ability to promote bowel health,\u201d Dr. Rao says. However, no one fruit can safeguard against disease. It\u2019s important to eat an overall healthy diet and lead a healthy lifestyle to reduce the modifiable risk factors for diseases like cancer.<\/span><\/p>\n

7. May support heart health<\/span><\/h3>\n

Some research suggests kiwifruit may have heart health benefits, such as helping <\/span>lower blood pressure<\/span><\/a>, improve blood lipids, and reduce the risk of <\/span>heart disease<\/span><\/a>. Rich in heart-healthy nutrients like dietary fiber and antioxidants, kiwi <\/span>has been shown<\/span><\/a> to significantly reduce \u201cbad\u201d LDL cholesterol. In <\/span>one trial<\/span><\/a>, participants added two kiwifruits to their breakfasts, which resulted in lowered blood pressure. These findings, in addition to some <\/span>older research<\/span><\/a>, suggest kiwis may reduce the risk of cardiovascular disease, Volpe says.\u00a0<\/span><\/p>\n

8. Provides potassium<\/span><\/h3>\n

The <\/span>daily requirement for potassium<\/span><\/a> is 2,600 mg for women and 3,400 mg for men, and kiwi is a significant source of it. One kiwi provides <\/span>148 mg<\/span><\/a> of potassium, so a serving of two kiwifruits provides up to 11% of your daily need for potassium. With the exception of bananas, kiwis <\/span>contain more potassium<\/span><\/a> than most other fruits. The essential mineral functions as an electrolyte\u2014one that plays many vital roles in the body. <\/span>It\u2019s needed<\/span><\/a> for heart function and healthy kidneys, muscles, and nerves.<\/span><\/p>\n

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