10 Health Benefits of Kiwi Fruit You Didn't Know About

Kiwi fruit may be the most well-known fruit originating from New Zealand, but its origins haven’t stopped Kiwis from becoming one of the world’s healthiest fruits. It’s packed with nutrients and antioxidants that can help with weight loss, digestion, heart health, eye health, and even skin health – not to mention that it's delicious! Here are 10 health benefits of Kiwi fruit you didn't know about!

 

1) Improves cardiovascular health

Studies have shown that regular consumption of kiwi fruit may help reduce cardiovascular risk factors. For example, a 2005 study published in Life Sciences found that consuming one-half cup (100 grams) of kiwi juice for six weeks resulted in decreased levels of triglycerides—one type of fat found in your blood—in healthy women. In addition, kiwi fruit is high in potassium and fiber, both nutrients essential to maintaining a healthy heart and reducing your risk for coronary heart disease. By getting enough potassium and fiber daily, you can help keep your blood pressure within normal limits; if it's too low, you're at increased risk for heart attack or stroke.

 

2) Reduces blood pressure

Eating kiwi can help to lower blood pressure, which is a major risk factor for stroke. Reducing your blood pressure is an important health goal because strokes are a leading cause of death in the United States and low-sodium diets have been proven to reduce blood pressure levels. Kiwis are especially useful because they’re high in potassium, which helps reduce salt absorption. (And if you need more reasons to eat kiwis, here are 5 Health Benefits of Eating Kiwi.)

 

3) Boosts antioxidant levels

Antioxidants are compounds that help reduce cell damage and risk of chronic diseases, like heart disease and cancer. Antioxidants come in a variety of forms, including vitamins A, C, and E; beta-carotene; flavonoids; coenzyme Q10; lipoic acid; lutein; and resveratrol. Certain fruits, including kiwis, are particularly high in antioxidants.

 

4) Helps with digestion

The high fiber content helps with digestion and elimination, meaning you’ll be less likely to suffer from constipation. An increased amount of dietary fiber also helps ensure a healthy weight as it keeps you feeling fuller for longer periods throughout the day. Those who don’t consume enough fiber are at an increased risk for heart disease, stroke, and diabetes—all factors that can cause major health problems down the road.

 

5) Reduces inflammation

Kiwis contain vitamin C, which helps reduce inflammation and soreness in your body. The recommended daily dose is 90 milligrams for adult men and 75 mg for adult women. They also have decent amounts of vitamin E, which also has anti-inflammatory properties. They’re a good source of magnesium and potassium as well, both of which help with muscle cramps. Kiwis are high in fiber too, so they can help you feel full longer after eating them. And that’s not all: Research suggests that kiwifruit may lower blood pressure by reducing sodium levels in your blood stream—and it can even lower cholesterol levels too! To get these benefits from kiwifruit you’ll need to eat about 1-2 kiwifruits per day (or 2 cups if you prefer).

 

6) Protects from sun damage

One kiwi fruit contains 127% of your daily vitamin C needs and protects from sun damage because it is packed with antioxidants. Not only that, but it is also a great source of folic acid, which helps prevent neural tube defects like spina bifida in developing fetuses.

 

7) Anti-inflammatory properties

According to a 2013 study published in Life Sciences, kiwis may have anti-inflammatory properties due to their high levels of flavonoids and antioxidants. Chronic inflammation can lead to other conditions like heart disease, diabetes and cancer; eating foods with anti-inflammatory compounds could help reduce your risk for these health issues. For instance, eating kiwis along with nuts or olive oil is a great way to get these healthy compounds in your diet on a regular basis.

 

8) Low in sugar and high in fiber

One kiwi has only 60 calories and contains 1.4 grams of fiber, which is 10 percent of your daily needs. It’s also lower in sugar than most other fruits, making it a great option for diabetics and those watching their sugar intake. In addition to being low in sugar, kiwis are high in vitamin C, providing you with 46 percent of your daily needs per serving. Vitamin C is an antioxidant that helps protect cells from free radical damage that can lead to cancer and heart disease. In addition to helping keep you healthy, vitamin C can help fight acne by keeping skin hydrated and preventing dryness. A lack of hydration leads to clogged pores and breakouts.

 

9) Antioxidants fight aging and cancer

Scientists have long known that kiwis are high in antioxidants, but they’ve recently uncovered more benefits to these tasty fruits. Two powerful compounds found in kiwis—lutein and zeaxanthin—are known to fight cancer. What’s more, research has shown that eating just a half a cup per day can help protect against lung cancer and other cancers.

 

10) Good source of Vitamins C & E

Fresh kiwifruit contains a good source of vitamins C and E, both important antioxidants that help protect against cell damage. Vitamins C and E are also known to have anti-inflammatory properties. Antioxidants are especially beneficial if you have a higher risk for cancer or heart disease, because they can help fight off free radicals in your body. Since stress increases your risk for these diseases, there’s an added benefit if you eat kiwis regularly; they’re even thought to combat stress by reducing oxidative damage done by cortisol, a hormone released in response to stress.