Health and Nutritional Benefits of Kiwi Fruit!

What is Kiwi Good for?

Over the past few years, (due to my husband’s influence) I have grown quite fond on the kiwi fruit. I was very apprehensive of trying the brown exterior, fuzzy fruit with black seeds inside. My son has also enjoyed this deliciously juicy fruit. I thought it would be a good idea to research all the health and nutrition benefits of kiwi fruit. So after doing so, I wish to share some of the information with you!

Kiwi fruit is full of vitamins, minerals as well as rich in flavonoids. More specifically it is known for its content of Vitamin C, Potassium, Fibre, Omega 3, and Antioxidant levels.

Foods that are high in flavonoids are great antioxidants for our body that help protect your blood vessels, protect your cells from oxygen damage as well as prevent inflammation throughout your body.  If you find that you bruise easily, get excessive nose bleeds, or have frequent colds/infections you may want to eat food that contains flavonoids…such as kiwi fruit.

To my surprise I found out that kiwi’s contain more Vitamin C than an equivalent amount of orange—wow!! They provide 154% of your daily recommended intake! With this cold and flu bug that always seems to be going around it’s good to know you can get another excellent source of Vitamin C besides your typical orange. Talk about a great immune booster!

Kiwi fruit contain the same amount of potassium as a banana! Potassium helps your muscles and nerves function properly, help maintain your electrolyte balance, and even help lower your risk of high blood pressure. If you feel weak, tired, become easily irritable, you may want to eat more food with potassium…such as kiwi fruit.

Kiwis are a great source of dietary fibre, which is great for your digestive system as well as to keep your colon in good health.

The black Kiwi seeds are excellent sources of Omega 3 fatty acids. One of the benefits I love about Omega 3 fatty acids are that they help reduce your body’s chance of becoming obese by improving your body’s ability to respond to insulin. This helps your body regulate food intake as well as your weight and metabolism.

It has been shown in various studies that children have demonstrated health benefits to their respiratory tract, showing less chances of asthma, coughing, and wheezing as well as runny nose. This is largely due to the high content of Vitamin C.

Due to the high levels of flavonoids and antioxidants the kiwi has been called an anti cancer food. By eating foods with this in it you are helping protect your body and your DNA from becoming damaged, therefore making it less susceptible to cancer growth and development.

For any women who are pregnant it is good to know that Kiwi fruit is rich in folate which will help for having a healthy child. It contains four peaches worth of folate! Folate helps develop the blood cells for the baby in the womb.

There is controversy whether one should eat the fuzzy skin or not. There are added health benefits to eating the skin (if you can get past the fuzzy part, which I cannot), however, you need to be leery of the pesticides and microscopic debris that gets caught in that fuzzy area. Personally, I don’t think the health benefits outweigh the risks, so I will continue to peel my kiwi!

Kiwis are a delicious tasting fruit that should not be ignored when going down the fruit and vegetable aisle. Packed full of health and nutrition benefits make this a great choice for your day.

Kiwi Fruit Free Stock Photo – Public Domain Pictures.


  1. Very informative blog post.Really thank you! Really Great.


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