Whenever a fruit smoothie or a fruit salad was made by our mothers, they immediately sprang for the fruit that added a lovely colour and tasted delicious – kiwis. Kiwi also known as Chinese gooseberry is an extremely nutritious fruit with varied health benefits. This fruit although available in abundance during the peak season of March to June, is generally available in fruit shops throughout the year.


Kiwis are rich in Vitamin C – much more than many citrus fruits. This fruit is also rich in potassium but the calorific value is extremely low. It is a mere 61 calories for every 100 grams of fruit which makes Kiwi fruits a sought after option for breakfast. We’ve all been told that fibre has to be an essential part of the diet, kiwis fit that too. The black tiny dots (pips) of the kiwi fruit is a rich source of fibre.

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To manage blood pressure

Kiwis are rich in anti-oxidants and as mentioned above, is rich in potassium. This potassium content helps to fight against the high sodium content in the blood and thereby reduce blood pressure. A research conducted by Norwegian researchers proves this statement. This research titled “The effect of kiwifruit consumption on blood pressure in subjects with moderately elevated blood pressure: a randomized, controlled study”, has seen results that show that people (test subjects) who consumed kiwi fruits had significant reduction in their blood pressure levels.

Kiwi fruits being very tasty can be consumed in any form. A smoothie in the morning, cut up fruits in your cereal, or in a salad, it all tastes good!

Kiwi shake

Improves immunity

Kiwi fruits have lot of phyto-nutrients and hence protect the DNA in the cells. These fruits improve the T cell count of the body and this lymphocyte imroves the immunity response. 5 or 6 kiwi fruits a week can help to boost the immunity system. This is hence a recommended fruit for kids although kiwi fruits may be allergic for some kids and hence do check if your child does not show any symptom of an allergy before allowing him or her to dive through the exotic fruit.


Kiwi fruits are preferred by many for their morning smoothie for two reasons. 1. They are packed with nutrition and 2. They are great as a detox.

So how do you detox with kiwi? You can make a detox water with kiwi fruits.


  1. Use two kiwi fruits and cut it in halves.
  2. Squeeze half an orange or lemon.
  3. Add a few mint leaves.
  4. Add a few cumin seeds.
  5. Blend all the above together.
  6. You can add water based on how dilute you want the drink to be.

Drink this a few (two or three) times a week on an empty stomach in the morning.

Great for cardiovascular health

As specified above, Kiwi has Vitamins C and E and is also rich in Copper which makes it excellent for heart health. A study proved that people who ate a few kiwis a week for a month saw their triglyceride levels drop and the aggregation response of the platelets also reduced which are all good for your heart!

kiwi in cereal


Kiwi fruits slow down the aging process of the vision – in other words, delays macular degeneration of the eye. And how is this? This is because lutein and zeaxanthin the pytochemicals required to produce vitamin A and prevents macular degeneration is present in abundance in kiwi fruits.

Kiwis are also rich in Vitamin C which makes it rich in anti-oxidants and this prevents various types of eye diseases. The amounts of vitamin C present also help to prevent cataracts of the eye in older people.

Cutting kiwis
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Natural skin care

The detoxifying impact that kiwi fruits have makes it a refreshing drink for the skin. This is suitable for those with dry, oily or combination skin. Drink the below juice in an empty stomach every morning for a cleanse:

  1. Cut 1 Kiwi fruit into a few slices
  2. Half a carrot to be chopped
  3. Cut a few cucumber slices
  4. A spring of mint or Tulasi
  5. Blend all the above with a glass of water.

This drink will slowly clear up all those acne marks and give you clear skin. You would be able to notice results in 3 to 4 weeks.

Super food to fight insomnia

Kiwi fruits are great for those who have difficulty in sleeping. Just eat a few pieces of kiwis a couple of hours before bedtime. Follow up with a glass of warm milk.

Eat healthy!

Ramya Srinivasan, PDGBA, earned her Master’s degree in Business. As a result of her passion in native medicine, she got her Diploma in Traditional Siddha Medicine from Bharat Sevak Samaj registered under the Indian Planning Commission. She is certified by Stanford University School of Medicine in Introduction to Food and Health.

One reply on “Why are Kiwi fruits good for you?”

  • May 3, 2017 at 3:29 am

    This kiwi fruit will be a good advice to those who have a dry, oily or combination skin. For sure It will lessen their skin problem. Thanks for sharing this article.

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