eating kiwi during pregnancy

Fruits and vegetables are an important part of healthy diet and this becomes more crucial for a pregnant mother. Maintaining proper nutrition during and after pregnancy is essential for the mother and the baby’s health.

Daily intake of fruits and vegetables rich with vitamins and minerals are good for health.

Bananas, cherries, kiwifruit, peaches, watermelon and grapes provide nourishment during pregnancy.

Why is it good to eat kiwi during pregnancy?

Kiwi fruit is a nutritional powerhouse, rich in folic acid, fibre, potassium, vitamin C, E, carotenoids, antioxidant and minerals.

Folic acid

A pregnant woman needs 600 mcg of folic acid per day. Folate is essential for the formation of new cells and tissues in the body, development and functioning of the brain, for proper growth and immune system function. Folic acid is vital to the unborn baby’s health and development. This also prevents birth defects and miscarriage.

Deficiency of folic acid can increase the chances of chromosome damage, abnormal gene expression, and neural tube defects.

Kiwi fruit contains good amounts of folic acid in it. Thus helps during pregnancy.

One serving of 2 kiwi fruit will give you 25% of RDA.

Kiwi juice

Dietary fibre

Adequate intake of dietary fibre for a woman is 25 g per day. Many expectant mothers may experience constipation during pregnancy. Eating a healthy diet that is naturally rich in fibre reduces the risk of haemorrhoids and constipation. Fibre is also essential to keep the bowels regular and keep your colon free from harmful bacteria and toxins.

Kiwi fruit contains both soluble and insoluble fibre. Inside every kiwi fruit, you can see edible black seeds which provide soluble fibre. The structural part of the fruit and fuzzy skin provide insoluble fibre.

Soluble fibre helps to lower cholesterol absorption, maintaining blood sugar levels and prevents constipation. Insoluble fibre helps to maintain normal bowel function.

Daily intake of kiwi fruit prevents from constipation, diarrhea, abdominal pain, bloating and gastritis.

One serving of 2 kiwi fruits will give you 30% of RDA.

Vitamin C

A pregnant mother needs 80 to 85 mg of vitamin C per day.

Why is Vitamin C essential during pregnancy?

  • Vitamin C acts as an antioxidant which protects RNA and DNA from the harmful effects of free radicals.
  • Helps to absorb iron from food.
  • Needed in the formation of neurotransmitters which are critical to brain function.
  • The developing foetus needs vitamin C for the growth of connective tissues.
  • To prevent stretch marks on the mother’s abdomen.
  • Boosts immunity.
  • Required to make collagen.

Kiwi fruit is an excellent source of vitamin C when compared to many other fruits.

One ripe kiwi fruit contains 137 mg of vitamin C which is more than the RDA.

Balances hormones

Hormonal imbalance, fluctuation, stress, depression, and fatigue are common in pregnant women. Regular consumption of kiwis during pregnancy will help to balance your hormones.

Weight management

Weight management is generally important. Especially during pregnancy, maintaining the right weight becomes crucial to maintain proper weight. Over weight can leads to strain on heart, gestational diabetes, and other health issues. Gaining enough weight depending on your pre-pregnancy weight is necessary for the health of the baby. Low calorie snacks like kiwis can keep you hunger free without putting on weight.


Low glycemic index

Kiwifruit contains natural sugars which can help tame and control cravings for sweets. Low GI foods are digested and absorbed very slowly and result in gradual rise in blood glucose levels and insulin levels. Maintaining blood sugar and insulin level is a concern since gestational diabetes is becoming more common these days.

Vitamin K during pregnancy is important since there is bleeding during delivery. Excess amount of blood loss due to reduced clotting ability can become life threatening. Vitamin K has blood clotting and wound repairing capacity. The recommended daily amount of vitamin K is 90 mg per day. Moderate daily intake of vitamin K during pregnancy reduces all these issues.

A standard serving of kiwi fruit contains 60 mg of vitamin K which is 67% of RDA.


Kiwifruit contains good amounts of magnesium in it which helps in development bones and brain of the baby and to maintain the immune system of mother. The iron content prevents both mother and the children from anemia.

Ripened kiwi can be eaten along with skin, but before consuming wash the fruit carefully. Kiwi can be eaten plain or added to a fruit salad or sprinkled in your morning yogurt or you can make a jam out of kiwifruit.

kiwi in glass
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Kiwi fruit is highly acidic in nature, so moderate consumption is good for health. Consult and get advice from your mid wife or doctor before regularly consuming kiwifruits during pregnancy. Occasional consumption is fine though!

Kalaivani Selvaraj, MBA, got her Master’s degree in Human Resources. Due to her interest in natural healing, she pursued studies in the field of alternative medicine and is certified in Aromatherapy by Isla Verde Spa Training Academy. Ms. Kalaivani Selvaraj is also certified by Stanford University School of Medicine in Introduction to Food and Health.