6 Properties of Kiwi Confirmed by Science for Health!

Kiwi is a very moisturizing fruit rich in vitamin C and antioxidants whose consumption brings numerous healthy benefits. Learn now the best properties of kiwi based on the latest scientific studies.

Nutritional Value:

Kiwi is a fruit native to China with an important nutritional value. There are several varieties of different sizes and with the pulp of different colors, but the best known is green pulp kiwi, with small black seeds inside and hairy brown skin. By calories, kiwi is made up of 87% carbohydrates, 7% fat and 6% protein. However, by weight, the kiwi is made up of 83% water, which makes the amount of carbohydrates minimal.

As for nutrients, a medium-sized kiwi without skin contains:

  • Vitamin C: 117% CDR (recommended daily amount).
  • Vitamin K: 38% CDR.
  • Small amounts of vitamins: E, A, B6, folic acid, B1, B2 …
  • Small amounts of minerals: potassium, copper, manganese, magnesium, phosphorus …
  • Fiber:3 g
  • Protein:9 g.
  • Calories:4.

Likewise, kiwi has other plant compounds that act as antioxidants:

  • Actinidine:

An enzyme responsible for the breakdown of protein and one of the main allergens of kiwi.

  • Lutein:

Potent antioxidant carotenoid associated with a lower risk of eye diseases associated with age

  • Quercetin:

Flavonoid antioxidant related to the prevention of inflammation and infections and the reduction of oxidative stress

6 Healthy Properties of Kiwi:

1. It Facilitates the Digestion of Foods Rich in Protein:

Thanks to its actinidine content, regular consumption of kiwifruit can promote protein digestion.

“In fact, kiwi juice can be used to break down meat proteins and thus make it soften”.

Several studies carried out in animals have confirmed that the actinidin present in kiwifruit improves the breakdown and digestion of protein-rich foods, which can prevent intestinal problems related to digestion. If you have difficulties in consuming protein and experience a feeling of excessive filling after eating it, eating kiwifruit can help reduce this uncomfortable sensation.

2. Fight Constipation:

Constipation is a condition characterized by the difficulty of defecating due to an alteration in bowel movements that causes hard stool formation. In the long term, constipation can become a more or less serious disorder that can cause severe pain when going to the bathroom and even cause an anal fissure. The abundant consumption of water is one of the most known and widespread methods that are used both to prevent and to combat constipation and, in this aspect, kiwi can help you. Kiwi contains about 83% water, so it is a very moisturizing fruit that can help you end constipation. Also, the intake of kiwi contributes to the prevention of constipation thanks to its laxative effects:

  • Increase the frequency of defecation.
  • Increase the volume and size of stool.
  • Increases softness and ease of bowel movements.

Its high amount of fiber, mainly insoluble, is responsible for these effects and it has been shown that eating 2 kiwis daily for two weeks considerably relieves constipation symptoms in patients with chronic constipation. Finally, there are also indications that the intake of 2 kiwis per day increases the frequency of bowel movements in people with irritable bowel syndrome.

3. Reduces the Risk of Heart Disease:

Today, heart disease is the order of the day and very few people know that it can be avoided with just a few small changes in diet. There are many nutrients that have been proven to reduce the risk of heart disease and one of them is vitamin C: a kiwi gives you more than 100% of the RDA. In fact, it has been observed that having reduced levels of vitamin C in the body increases the risk of heart attack 2.4 times, this risk being even higher if you suffer from hypertension or obesity. In addition, vitamin C acts as a potent antioxidant and this gives it protective properties against not only cardiovascular diseases, but also against chronic diseases. But that is not all… The consumption of kiwifruit can also help you prevent cardiovascular diseases by reducing various risk factors such as:

  • Tension: decreases diastolic and systolic tension
  • Triglycerides: decreases the level of triglycerides in blood

4. Help Prevent Cancer:

In addition to protecting against heart disease, the vitamin C present in kiwifruit also has anti-cancer properties. It has been shown that the antioxidant capacity of vitamin C can prevent various types of cancer such as cancer of the esophagus or pancreas, among others.

What are its Antioxidant Effects?

Vitamin C significantly reduces oxidative stress caused by free radicals, which causes serious damage to proteins, cells and molecules such as DNA, which increases the risk of developing cancer.

5. Strengthens the Bones:

Kiwi is a fruit rich in vitamin K, a nutrient associated with a lower risk of bone fractures when ingested together with a diet that includes high amounts of calcium and vitamin D. However, this benefit must still be taken with tweezers, since there is not much evidence in this regard.

6. Protect the View:

Above I mentioned that kiwifruit contains lutein, an antioxidant that is found naturally in many fruits and vegetables and is also part of the structure of the eye. According to several studies, an optimal level of lutein helps reduce the risk of age-related eye diseases, such as cataracts or macular degeneration.

Does Kiwi Have Any Negative Effects on Health?

Generally, the consumption of kiwi is safe and this tends to be well tolerated by most people who consume it. However, their intake may cause allergic reactions in certain people with symptoms that include hives, vomiting, diarrhea, dizziness …If you are allergic to latex or birch pollen, take care of the consumption of kiwis, since it is very likely that you also have an allergy to this fruit. The oral irritation is a common result of consumption of kiwis, in this case because the oxalate crystals and actinidin of kiwifruit. Finally, its powerful laxative effects could cause diarrhea in those most sensitive to the fiber contained in kiwi, especially if it is consumed too much.


Eating kiwifruit on a regular basis is an excellent way to prevent vitamin C deficiency and, with it, other diseases such as cancer, heart disease or constipation.


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