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Surprising Effects of Eating Kiwi, Says Dietitian

These fuzzy fruits pack a host of benefits.
FACT CHECKED BY Olivia Tarantino

Deliciously juicy and packed with natural sweetness, kiwis are a nutrition powerhouse loved by many. As a naturally sweet treat and healthy snack, these beauties are easy to include in your day—on their own, paired with other favorite foods, or as an ingredient in everyday recipes!

Cutting into a kiwi will present you with either a green or a golden flesh, depending on which variety you choose. The classic green kiwis with a fuzzy skin will offer up a sweet-tart flavor, while the variety with a vibrant yellow/gold flesh and smooth, hairless skin (known as SunGold Kiwis) are refreshing and sweet, and taste like a cross between a pineapple and a strawberry. Regardless of whether you are team green or gold, enjoying these delicious fruits will fuel your body with some important nutrients and present your tastebuds with some seriously satisfying flavor.

Two medium Zespri green kiwis provide:

  • 4 grams of fiber
  • 50 milligrams of calcium
  • 462 milligrams potassium
  • 137 milligrams vitamin C

And two Zespri SunGold Kiwis provide:

  • 2 grams of fiber
  • 28 milligrams of calcium
  • 510 milligrams potassium
  • 261 milligrams vitamin C (you can get more than 100% of your daily vitamin C needs in just one fruit)

Next time you're at the grocery store, try shaking up your fruit bowl with kiwis! Here are some surprising effects that you may experience. Read on, and for more on how to eat healthy, don't miss The #1 Best Juice to Drink Every Day, Says Science.

Read on, and for more on how to eat healthy, make sure you avoid these 100 Unhealthiest Foods on the Planet.

Read the original article on Eat This, Not That!

You may get immune support.


Eating two kiwis will provide you with more than 100% of your vitamin C needs, with the green variety providing 150% of the Daily Value of this nutrient and the SunGold providing 290%.

Since data shows that Vitamin C deficiency is linked to impaired immunity and higher susceptibility to infections, eating vitamin C foods, like kiwis, can help you meet your needs and avoid a deficiency—thus helping keep your immune health in check.

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You may get digestion support.

woman holding bowl of kiwis

Kiwis contain actinidin, an enzyme that can play a role in aiding the digestive process. Data shows that kiwi extract helps with the digestion of certain proteins, including proteins found in yogurts, cheeses, and fish.

Plus, both green and SunGold kiwis are a natural source of fiber, the darling of the digestive health nutrient world. Eating enough fiber can help support bowel movement regularity and promote a healthy gut microbiome. If you eat the skin of the kiwi along with the flesh, you will provide yourself with even more gut health-supporting fiber thank if you toss that part of the fruit in the trash or in your composter.

You may experience quality sleep.

bowl of kiwis

Who doesn't long for quality sleep after a long and stressful day? Unfortunately, as much as we know how important sleep is, a whopping 1 in 3 American adults don't get enough sleep, according to the CDC.

Kiwifruit contains antioxidants and serotonin, which may be beneficial when it comes to supporting sleep. And according to the results of one smaller study, consuming two kiwis one hour before bedtime every night for a month improved sleep onset, duration, and efficiency in adults with self-reported sleep disturbances.

You may experience improved vitality.

woman holding kiwi over eye

Considering our hectic lifestyles, it is no wonder why many of us can benefit from experiencing improved vitality. And the simple act of eating kiwis may do just that.

Consumption of vitamin C-rich fruit and vegetables has been associated with greater feelings of vitality. And according to the results of a study published in Nutrients, eating two SunGold kiwifruit per day improved subjective vitality in adults with low vitamin C status.

You may have improved iron absorption.

oatmeal with kiwi, blueberries, and nuts

If you are eating kiwis with sources of plant-based iron, like spinach, whole grains, and nuts, you may experience enhanced absorption of this key mineral. Vitamin C has the ability to help the body absorb and use this form of iron, potentially helping the body combat iron deficiency anemia. And since kiwis are an excellent source of vitamin C, enjoying them along with your heme-iron foods can help your body get the most out of these nutritious choices.

If you smoke, you may experience decreased blood pressure.

scooping kiwi close-up

Results from a randomized, controlled trial showed that, after eating three kiwifruits every day for eight weeks, reductions of 10 mm Hg in systolic blood pressure and 9 mm Hg in diastolic blood pressure were observed among male smokers. And in a study evaluating non-smoking men and women who had moderately elevated blood pressure, eating 3 kiwis a day was linked to a lower systolic and diastolic blood pressure compared with those who ate one apple a day.

 The #1 Best Food to Lower Blood Pressure, New Study Finds

And for more, check out these 108 most popular sodas ranked by how toxic they are.

Lauren Manaker MS, RDN, LD, CLEC
Lauren Manaker is an award-winning registered dietitian, book author, and recipe developer who has been in practice for almost 20 years. Read more about Lauren