Saturday, May 18Food Security Matters

9 Benefits of Kiwifruit and Side Effects

Get ready to discover the hidden gem of the fruit world – the kiwifruit! With its vibrant green flesh, tangy-sweet flavor, and unique texture, this little powerhouse is not only a delight for your taste buds but also a treasure trove of health benefits. From boosting your immune system to improving digestion and even aiding weight loss, kiwifruit has it all. In this blog post, we’ll delve deeper into the fascinating benefits of kiwifruit, its nutritional value, medicinal uses, possible side effects, and how you can incorporate it into your daily routine.

What is Kiwifruit

Kiwifruit, scientifically known as Actinidia deliciosa, belongs to the botanical family Actinidiaceae. This exotic fruit is also commonly referred to as Chinese gooseberry or simply kiwi. Native to China, it was later introduced to New Zealand where it thrived and gained popularity worldwide.

The appearance of a kiwifruit is nothing short of remarkable. It features a fuzzy brown exterior that encases an emerald green flesh dotted with tiny black seeds. When perfectly ripe, its color transforms into a vibrant golden hue that adds an irresistible allure.


The kiwifruit tree itself is a woody vine that can grow up to 30 feet in length. Its leaves are heart-shaped and rich in medicinal properties. Traditional medicine often utilizes kiwifruit leaves for their therapeutic benefits such as alleviating skin conditions and promoting respiratory health.

Originating from temperate climates like China and New Zealand, kiwifruits require ample sunlight and moderate rainfall for optimal growth. These fruits flourish in well-drained soil and mild temperatures – making them adaptable to various habitats around the world.

Now that you have a glimpse into the fascinating characteristics of this extraordinary fruit let’s explore further into its nutritional composition and unrivaled health benefits!

Kiwifruit Nutrition Per 100g

When it comes to nutrition, kiwifruits pack quite a punch! In just 100 grams of this delicious fruit, you’ll find about 61 calories. They are low in fat and sodium but high in dietary fiber, making them an excellent choice for those trying to maintain a healthy weight or improve digestion.

As of September 2021, the approximate nutritional values of kiwifruit per 100 grams are as follows:

  • Calories: 61 kcal
  • Carbohydrates: 14.7 g
    • Sugars: 8.9 g
    • Dietary Fiber: 3 g
  • Protein: 1.1 g
  • Fat: 0.5 g
    • Saturated Fat: 0.1 g
    • Monounsaturated Fat: 0.1 g
    • Polyunsaturated Fat: 0.2 g
  • Vitamin C: 92 mg (154% of the Daily Value, DV)
  • Vitamin K: 41.4 μg (52% DV)
  • Vitamin E: 1.5 mg (10% DV)
  • Potassium: 312 mg (7% DV)
  • Vitamin A: 87 μg (10% DV)
  • Folate: 25 μg (6% DV)

Please note that these values are approximate and can vary based on factors such as the variety and ripeness of the kiwifruit. Always refer to the nutrition label or consult a reliable source for the most up-to-date information.

Health Benefits of Kiwifruit and Medicinal Uses

Kiwifruit is not only delicious but also highly nutritious, offering several health benefits. Some of the key health benefits and potential medicinal uses of kiwifruit include:

  1. High in Vitamin C: Kiwifruit is renowned for its high vitamin C content, which helps boost the immune system, promotes skin health, and acts as an antioxidant to protect against free radical damage.
  2. Rich in Antioxidants: Kiwifruit contains various antioxidants like vitamin C, vitamin E, and phytochemicals that combat oxidative stress and reduce the risk of chronic diseases.
  3. Digestive Health: Kiwifruit is an excellent source of dietary fiber, which aids in digestion, improves bowel regularity, and supports gut health.
  4. Heart Health: The potassium content in kiwifruit helps regulate blood pressure, which is essential for heart health. Additionally, its fiber content may assist in reducing cholesterol levels.
  5. Immune System Support: Apart from vitamin C, kiwifruit also contains other nutrients like vitamin K, vitamin E, and copper that contribute to a healthy immune system.
  6. Skin Health: The combination of antioxidants and vitamin C in kiwifruit can promote collagen synthesis, leading to better skin elasticity and a reduction in the appearance of wrinkles.
  7. Asthma Management: Some studies suggest that consuming kiwifruit may have a positive effect on lung function and help reduce the incidence of wheezing in children with asthma.
  8. Weight Management: The fiber-rich nature of kiwifruit can aid in satiety and contribute to a feeling of fullness, potentially assisting in weight management.
  9. Eye Health: Kiwifruit contains lutein and zeaxanthin, two carotenoids known for their role in supporting eye health and reducing the risk of age-related macular degeneration.

Medicinal uses of kiwifruit are generally related to its nutritional profile and the health benefits mentioned above. While kiwifruit can be a valuable part of a balanced diet and support overall health, it’s essential to note that it is not a replacement for medical treatment. As with any dietary changes or health concerns, it is advisable to consult with a healthcare professional for personalized advice and guidance.

Possible Side Effects and Disadvantages of Kiwifruit

1. Allergic Reactions: While kiwifruit is generally safe for consumption, some individuals may develop allergic reactions to it. Symptoms can range from mild itching and swelling to more severe reactions such as difficulty breathing or anaphylaxis. If you have a known allergy to latex or other fruits like bananas or avocados, it’s advisable to exercise caution when consuming kiwifruit.

2. Oral Irritation: The high content of enzymes in kiwifruit, especially actinidain, can cause oral irritation in some people. This may result in discomfort, soreness, or tingling sensation on the tongue, lips, or inside the mouth after eating the fruit.

3. Digestive Issues: Kiwifruit contains a natural enzyme called actinidain that aids digestion by breaking down proteins. However, for individuals with sensitive digestive systems or conditions like irritable bowel syndrome (IBS), excessive consumption of kiwifruit may lead to digestive issues such as diarrhea and stomach cramps.

4. Oxalate Content: Kiwifruits contain oxalates which are naturally occurring compounds found in many plant-based foods. In individuals prone to kidney stone formation or those with existing kidney problems, consuming high amounts of oxalate-rich foods like kiwi might increase the risk of developing calcium oxalate stones.

5. Interference with Medications: Kiwi interacts with certain medications due to its vitamin K content which plays a role in blood clotting regulation. If you’re taking anticoagulant drugs like warfarin (Coumadin) that require strict control over vitamin K intake, consult your healthcare provider before adding large amounts of kiwi into your diet.

How to Eat Kiwifruit

Kiwifruit is a versatile and delicious fruit that can be enjoyed in various ways. Here are some ideas on how to eat kiwifruit, along with a few other uses:

  1. Raw Fruit: The most common way to eat kiwifruit is by simply peeling it and eating it raw. To do this, cut off the ends of the kiwifruit, insert a spoon between the flesh and the skin, and gently slide the spoon around the fruit to separate the skin from the flesh. Once the skin is removed, slice or dice the fruit and enjoy it as a healthy snack or add it to fruit salads.
  2. Medicinal Leaves: While kiwifruit leaves are not commonly used for medicinal purposes, they are generally safe to consume. Some people brew kiwifruit leaf tea for potential health benefits, but it’s essential to research further and consult with a healthcare professional before using kiwifruit leaves for medicinal purposes.
  3. Tea: Kiwifruit tea can be made using the fruit or the leaves. For fruit tea, cut and mash some kiwifruit, then steep it in hot water for a few minutes. For kiwifruit leaf tea, use dried kiwifruit leaves, steep them in hot water, and strain them before drinking.
  4. Juice: Kiwifruit juice is a refreshing option and can be prepared by blending peeled and chopped kiwifruit with a little water or other fruits to enhance the flavor. You can strain the juice if you prefer a smoother texture, or simply enjoy it with the fiber for added nutrition.
  5. Food Recipes: Kiwifruit can be used in various food recipes to add a burst of flavor and nutrition. It can be sliced and added to breakfast cereals, yogurt, smoothies, or oatmeal. You can also use it in fruit salsas, chutneys, and as a topping for pancakes or waffles.
  6. Wine: While not as common as other fruit wines, kiwifruit wine is made in some regions. The process involves fermenting the fruit and sugar to produce alcoholic kiwifruit wine. It is not as widespread as grape wine, but it can be an interesting and unique beverage to try if you come across it.

When incorporating kiwifruit into recipes or beverages, remember that its flavor pairs well with other fruits like berries, bananas, and citrus fruits. Additionally, the skin of kiwifruit is edible and contains additional fiber and nutrients, but some people prefer to remove it due to its fuzzy texture. Overall, kiwifruit offers a delightful taste and numerous health benefits, making it a fantastic addition to your diet in various forms.

The Bottom Line

Kiwifruit is an incredibly nutritious and delicious fruit that offers a wide range of health benefits. From boosting immunity to improving digestion and promoting heart health, this little fruit packs a powerful punch. Its high vitamin C content, along with other essential vitamins and minerals, makes it a great addition to your diet.

However, like any food, kiwifruit does come with some potential side effects. It’s important to be aware of these and consume the fruit in moderation if you have certain medical conditions or allergies.

Remember to include kiwifruits in your diet in various ways – enjoy them raw for a refreshing snack, incorporate them into salads or smoothies for added flavor and nutrition, or even try making kiwi-infused recipes like salsa or desserts. You can also explore the medicinal uses of its leaves by brewing tea from them.

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