8 Benefits Of Kiwis That You Should Know About

· April 24, 2018
Although they are known for their vitamin C content, kiwis also provide significant quantities of potassium and so are ideal for preventing muscle cramps

Kiwis grow on creepers and people tend to relate them to New Zealand and the bird of the same name. They’re a delicious fruit and are an essential ingredient in summer fruit salads or fruit tarts. 

In this article, we’re going to share the many benefits of kiwis so that you can enjoy them even more.

Characteristics of kiwis

The plant responsible for producing kiwis is called Actinidia Deliciosa and was introduced to Oceania at the beginning of the last century. Since then, it has been grown in several temperate regions because of its edible, delicious fruit.

The name “kiwi” is given to people from New Zealand because of the similarity between this furry fruit and the small bird with a long beak and no wings that lives on these islands.

This oval fruit is around 6 cm long and its flesh is bright green with very small black seeds around a white “heart”.

The flavor is a bit acidic like strawberries or gooseberries.

See also: 5 Kiwi Smoothies You Really Need to Try

What are the benefits of kiwis?

Overall, this small fruit has too many properties to go unnoticed. If you still don’t know what they are, then pay attention!

1. They provide a lot of vitamin C

Benefits of kiwis

Believe it or not, kiwis contain more of this nutrient than oranges or lemons.

As you may know, vitamin C helps to strengthen the immune system and prevent us from getting ill. This is especially true in the winter, when colds and flu are common.

  • First, it fights viruses and bacteria and prevent them entering the body.
  • Plus, it also maintains healthy teeth, bones, tissues and blood vessels.

A single kiwi provides 240% of your daily recommended intake of vitamin C.


2. They’re a powerful antioxidant

In addition, another benefit of this fruit and its high vitamin C content is that it has great antioxidant power. This means that it fights free radicals and delays premature aging.

Our skin is affected daily by sun exposure, the climate, and pollution. Kiwis can regenerate our cells and help us look younger for longer.

So, say goodbye to wrinkles and expression lines!

  • In addition, they also have the ability to act as a solar filter in your eyes, preventing the damage that ultraviolet rays can cause.
  • Plus, eating kiwis reduces the risk of developing macular degeneration, cataracts or high blood pressure.

3. They regulate intestinal movements

Regulate intestinal movements

This is because kiwis contain a good dose of fiber. They are therefore great for people with constipation problems or gas.

  • You can eat them on an empty stomach (alone or with other fruits) to help with going to the bathroom without problems.
  • They also facilitate digestion thanks to their efficient enzymes. Overall, they’re ideal if you suffer from stomach bloating or ingestion.
  • Choose kiwis as a dessert if you suffer from irritable bowel syndrome.

We recommend you read: Pear and Kiwi Smoothie to Treat Bloating

4. They shape your figure

People who are on a diet to lose weight can take advantage of the benefits of kiwis, because they contain very few calories.

For every 100 grams of fruit, the body receives 69 calories.

At the same time, their characteristic flavor has the ability to reduce the desire to eat sweet things. Plus, since they satisfy your appetite, they prevent binges caused by cravings.

5. They’re good for pregnant women

They are good for pregnant women

During pregnancy, women should increase their intake of folic acidThis essential vitamin enables the cells of the embryo to develop.

If it’s not found in the necessary quantities, it can lead to malformations in the fetus and in particular a condition called spina bifida.

Eating kiwis during pregnancy can complete the necessary dose of this nutrient.

6. They improve sports performance

When we think about the most suitable fruit for sportspeople, we automatically imagine bananas.

However, the benefits of kiwis put them above this tasty yellow fruit. This is because they provide more potassium and less sodium, as well as vitamin E, lutein and dietary fiber.

The result is improved performance and greater strength. Plus, they also reduce the risks of suffering from cramps and enable faster muscle recovery.

Of course, you don’t need to be an athlete to take advantage of these benefits. If you tend to suffer from leg cramps at night, we recommend you add kiwis to your daily diet.

7. They reduce cardiac diseases

They reduce cardiac diseases

Kiwis have a low glycemic index, which helps to burn fat in the body faster.

This helps us to have healthier veins and arteries and thus to reduce the chances of suffering from heart disease.

In addition, they also regulate cholesterol levels in the blood and minimize the risk of suffering from diabetes or the formation of blood clots. We should thank proteolytic acid for all these benefits.

If you suffer from hypertension, two or three kiwis a week can balance your blood pressure and reduce possible problems in your vital organs like your kidneys, eyes and brain.

8. They improve your mood

Happy woman

When we eat fruit, our emotions change. There’s no doubt about that. We feel healthier, more energetic and in a better mood.

Kiwis are no exception. This is because of certain active enzymes which send signals to the brain and act as a mood booster.

So, if you are depressed, sad or stressed, eat this delicious green fruit.