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Overview

Benefits of Kiwi And Its Side Effects

Kiwi is loaded with innumerable health benefits. The vibrant green coloured slices of the fruit is a wonder fruit. It helps in digestion, manage blood pressure, provides protection from DNA damage, boosts immunity strength, supports weight loss, improves digestive health , helps to clear out toxins, helps to battle against diseases, beneficial for diabetes patients, protects against macular degeneration, creates alkaline balance ,prevents constipation, reduction in formation of kidney stones, acts as sleep inducer, eliminates free radicals, helps in maintaining blood pressure, beneficial for pregnant woman.

Benefits of Kiwi And Its Side Effects

Table of Content

Kiwi
Nutritional Value of Kiwi
Nutritional facts Per 100 grams
Vitamins and Minerals
Health Benefits of Kiwi
Improves heart health
Lowers blood pressure
Helps to improve digestion
Provides protection against DNA damage
Beneficial for weight loss
It helps to clear out toxins
Helps to fight heart diseases
Provides a shield against Macular degeneration
It is known to create alkaline balance
Helps to fight cancer
controlling diabetes
For bone maintenance and repair
Uses of Kiwi
Side-Effects & Allergies of Kiwi
Cultivation of Kiwi

Kiwi

Kiwi resembles a small furry egg. Though kiwi is plain in appearance but it has a brilliant emerald green colour flesh beneath its fuzzy brown surface with an exotic taste. The brilliant pale green flesh is speckled with a ring of tiny edible black seeds. It has a tangy (sweet and tart) flavour. It is a highly refreshing fruit. The most common type of kiwi in the markets is the green Hayward kiwi. Another is a golden kiwi. The gold kiwis have bronze skin and a pointed cap at one end. The flavour of green kiwi is sometimes described as a mixture of strawberry, banana and pineapple. The gold kiwi has yellow flesh which is less tart than green kiwi and has a tropical flavour.

Nutritional Value of Kiwi

Kiwis are a nutritional power house. This little fruit is an amazing powerfood. Kiwi fruit is a low calorie fruit. It has low fat content. A medium size kiwi fruit provides 42 calories and about 0.4 grams fat. It is a rich source of vitamins and dietary fiber. The Kiwifruit has a higher Vitamin C content per ounce than most other fruits. It contains Vitamins such as Vitamin A, Vitamin C , Vitamin K, Vitamin E , folates. The fruit contains copper, choline, magnesium , iron, manganese, chloride and phosphorus. It has a low to moderate glycemic index. It also contains carotenoids such as lutein, zeaxanthin and beta carotene.

Nutritional facts Per 100 grams

61 Calories
0.5 g Total Fat
3 mg Sodium
312 mg Potassium
15 g Total Carbohydrate
1.1 g Protein

Vitamins and Minerals

1 % Vitamin A
0.03 Calcium
1.54 Vitamin C
1 % Iron
5 % Vitamin B-6
4 % Magnesium

Health Benefits of Kiwi

Mentioned below are the best health benefits of Kiwi
Health Benefits of Kiwi

Improves heart health

The potassium content in kiwis supports heart health. Increase in potassium intake with simultaneous decrease in sodium helps to reduce cardiovascular disease. Potassium is known to aid in blood thinning and clot removal process. Kiwi has a polyphenol antioxidant known as quercetin which help to reduce the risk of heart disease.

Lowers blood pressure

Due to high potassium content, kiwifruits can help to reduce high blood pressure.

Helps to improve digestion

Helps to nourish digestive system by acting as a prebiotic element. Raw kiwi has a protein dissolving enzyme known as actinidain which help in digestion as the papain in papaya.

Provides protection against DNA damage

A study conducted by Collins, Horska ,Hotten depicted that this fruit has a very unique combination of antioxidants which helps to protect the cell DNA from oxidative damage. Flavenoids and phytonutrients in this excellent fruit are responsible for DNA protection.

Beneficial for weight loss

Kiwi has a low glycemic index and high fiber content which implies that it will prevent the body to respond by storing fat.

It helps to clear out toxins

The fiber content of the fruit helps to bind and move the toxins from our intestinal tract.

Helps to fight heart diseases

Consuming kiwis assists to reduce the potential of blood clotting and also reduce triglycerides by 15 percent as it contains anti-clotting benefits.

Provides a shield against Macular degeneration

Kiwi has a high level of lutein and zeaxanthin which are natural chemicals present in human eyes. As a consequence it provides protection against eye problems. Kiwi also contains Vitamin A which is beneficial for eye health.

It is known to create alkaline balance

Kiwi is known as the most alkaline fruit which implies that it has a rich supply of minerals which are able to replace the excess of acidic foods.

Helps to fight cancer

Kiwi is a rich source of Vitamin C that benefits us by scavenging the free radicals which damage our cells and can lead to skin cancer. It also prevents colon cancer. The flesh of this fruit contains soluble fiber which promote the growth of good bacteria in colon reducing colon cancer.

controlling diabetes

The glycemic index of kiwi is extremely low which prevents instant rise in blood sugar levels. Kiwi also contains inositol, which is an enzyme that helps to keep the blood sugar level in control.

For bone maintenance and repair

this fruit is high in Vitamin K and Calcium content which are essential for bone health. They also help to reduce bone injuries and fights against osteoporosis.

Uses of Kiwi

Kiwis can be used to prepare smoothies. It can be used as toppings on pavlovas. Kiwis work wonder for skin. Face mask can be prepared using kiwi which rejuvenates skin, fights acne, prevents sun damage, have anti-aging properties, promotes fairness, lighten dark circles, smoothes wrinkles. It also fights hairloss , prevents premature greying , promotes collagen growth on scalp if used as hair pack. Serves as a colourful garnish for a variety of dishes.

Side-Effects & Allergies of Kiwi

Though kiwi is known for its unique taste and is favourite with most of the people of all age group yet it can give rise to some side effects if taken in large quantities. Many people who have consumed kiwis in large quantities have reported cross-sensitization and different types of allergies. Kiwis can also lead to swelling. Too much of kiwi consumption can cause Anaphylaxis in human. Rash, asthma, hives and local mouth irritation have also been reported. Skin disorder such as dermatitis can also develop. Overeating of this fruits can cause acute pancreatitis. It can cause vomiting, nausea, and diarrhoea. As this fruit has anti-fungal properties , when taken with other anti-fungal medicines it can lead to addictive effects. It enhances the chances of bleeding if taken with certain specific drugs. Kiwi can also lead to synergistic effect on the levels of serotonin. Kiwi might slow down blood clotting process and make bleeding disorders worse. Kiwi is safe for pregnant and breast feeding women when taken in food amounts. The appropriate dosage of kiwi depends on the feeder’s age and health conditions. Yet there is no enough scientific information for determination of appropriate range of doses of kiwi.

Cultivation of Kiwi

Kiwi (which is a berry) is a tropical fruit produced by a deciduous, woody, twinning vine reaching thirty feet or nine meters. Native to China this fruit was originally known as Yang Tao. In 1960 they were renamed as Chinese Gooseberry. They were brought to New Zealand in the early Twenteith century where it was renamed as kiwi after their national bird kiwi. It is preferably grown in sites shielded from low winter and early spring. Soil must be well drained, fertile, moist , friable loamy soil. Soil pH should range between 5.0 to 6.5. The kiwi fruit grows naturally at all altitudes between 2000 -6500 feet.

Popular Questions & Answers

What is th best precautions and healthy diet during the any operation. Please advice

BSc - Food & Applied Nutrition, MSc - Food & Applied Nutrition
Dietitian/Nutritionist, Faridabad
1. Lean Protein Collagen, the most abundant protein in the body, plays an important role in knitting tissue back together. Typical protein intake is around 0.8 grams of protein per kilogram of body weight. But, after surgery, the demands for protein are much higher, especially if you have incisions to repair. Aim to get 1.5 to 2.0 grams of protein per kilogram. For example, if you weigh 150 pounds, target 102 to 136 grams of protein per day. That’s 25-30 grams per 3 meals and 14-23 grams per 2 snacks. Getting extra protein doesn’t mean eating more red meat. Excellent lean protein sources include eggs, fish, turkey, beans and legumes. Whey protein like LeanBiotics RS™ Meal Replacement is a tasty and convenient way to boost your protein intake. Whey protein is easily mixed with water (or soy, almond, rice or cashew milk) or incorporated into a smoothie. Check out our Green Smoothie recipe. 2. Fermented Dairy Antibiotics are routinely prescribed after surgery to prevent infection. While antibiotics kill bad bugs, they also decimate the beneficial bacteria that line your digestive tract. Beneficial bacteria help digest your food and manufacture vitamins plus play a key role in immune system function. Repopulate your digestive tract with fermented dairy products like kefir and yogurt. Kefir is ideal because a small serving provides upwards of 8 to 12 species with over 10 billion live and active cultures. Yogurt provides fewer species and a lower bacterial count. When choosing, read labels as the sugar content and calories are higher with flavored products. Supplementing with a broad-spectrum probiotic like Probiotic-8 also helps boost beneficial species. Just be sure to take your antibiotics separately from a probiotic. Refer to Antibiotics with Probiotics – What You Need to Know. 3. Fiber Pain medications, anesthetic agents, alterations to diet, dehydration, stress and reduced physical activity after surgery can work against your body’s normal route of elimination. Aside from drinking plenty of water, popping a few prunes each day will help get things moving along. Prunes are a rich source of both soluble and insoluble fiber which softens and adds bulk to stool. Other foods that are high in fiber include beans & legumes, apples, pears, bran flakes, oatmeal and flaxseed meal. Check out our list of top fiber sources. You can also help “move things along” by taking SurgiLax, a natural supplement that helps restore balance and regularity to your digestive system and bowel. 4. Deeply Colored Fruits The stress of surgery along with the drugs that are used during the procedure generate an increased oxidative load on the body or free-radical production. While your body uses antioxidants to reduce or eliminate these harmful molecules, the requirements are significantly higher after surgery. Boost your antioxidant intake after surgery by eating deeply colored fruits like blueberries, strawberries, raspberries, blackberries, cherries, and pomegranates. These fruits contain anthocyanidins, compounds that not only enhance the effects of vitamin C, but improve capillary integrity and stabilize collagen matrix. 5. Orange Fruits & Veggies Sweet potatoes are a superb source of beta carotene or pro-vitamin A which the body converts into vitamin A as needed. Vitamin A is needed for the repair and maintenance of soft tissue, mucus membranes, and skin so significantly boosting your intake (up to 10,000 IUs of vitamin A and another 15,000 IUs of beta-carotene) around the time of surgery makes sense. Unlike its distant cousin the potato, sweet potatoes aren’t as starchy and provide almost 4 grams of fiber per serving. Just clean and slice a sweet potato into 1” half moons. Toss with a bit of olive oil, season with pepper and salt and bake in the oven at 350 degrees for about 30 minutes. Other excellent sources of beta carotene include carrots, dark leafy greens like kale, can notaloupe, mango and dried apricots. 6. Bell Peppers & Citrus Fruit Bell peppers are an excellent source of vitamin C, providing 340 mg per medium pepper. Vitamin C is a water-soluble vitamin that helps cross-link collagen. Collagen is the most abundant protein in the body and if you’ve had an incision, this protein is crucial to proper wound healing. Stress depletes vitamin C stores so getting extra after surgery is recommended (upwards of 900 mg a day in divided doses). Other excellent sources of vitamin C include guava, kale, citrus fruit, kiwi fruit, and broccoli. 7. Cruciferous Vegetables Having a robust immune system ensures that your body wards off infection after surgery. Vegetables that contain indoles, phytonutrients that boost immune health, include Brussels sprouts, cabbage and cauliflower. Have bad childhood memories of these veggies? For great flavor and quick preparation, try roasting Brussels sprouts or cauliflower. Opt for Mashed Cauliflower instead of mashed potatoes for a perfect post-surgery food that is low carb and nutritious. 8. Fungi – Mushrooms Mushrooms also support a healthy immune system. A recent study showed better-functioning gamma delta T-cells and reductions in inflammatory proteins in participants that ate a 4 oz serving of Shiitake mushrooms daily. Other immune boosting mushrooms include Maitakes and Reishi. Mushrooms are great stir fried or grilled. Or try making our easy and flavorful Mushroom Soup. Prepare ahead of time so that after surgery, all you have to do is reheat a bowl. 9. Nuts & Seeds Pumpkin, squash and sesame seeds are an excellent source of zinc. Zinc is necessary for proper immune system function. The body requires zinc to develop and activate cells that are involved in immunity. Zinc is also important to wound healing as this mineral is necessary for protein synthesis and cell growth. Oysters have the highest concentration of zinc and red meats especially beef, lamb and liver have some of the highest concentrations of zinc in food. 10. Pineapple & Papaya Pineapple and papaya contain protease enzymes that the body uses to breakdown and digest proteins. As it turns out, these enzymes (bromelain and papain) also help reduce swelling and inflammation. The downside is that bromelain is concentrated in the stem of the pineapple (that chewy part you don’t eat!). So, taking a supplement like Bromelain with Quercetin may be an easier option.
1 person found this helpful

I am 23 years old. I have polycystic left ovary. My left ovary has multiple small cystic lesions are seen. How to cure and how to get pregnant fast with this.

MD- Ayurvedic Pathology
Ayurveda, Amritsar
Polycystic ovarian syndrome (PCOS) is a condition in which a woman’s levels of the sex hormones estrogen and progesterone are out of balance. This leads to the growth of ovarian cysts (benign masses on the ovaries). PCOS can affect a women’s menstrual cycle, fertility, cardiac function, and appearance. Cause of PCOS is unknown, doctors believe that hormonal imbalances and genetics play a role. Women are more likely to develop PCOS if their mother or sister also has the condition. Symptoms of PCOS typically start soon after a woman begins to menstruate for the first time. The type and severity of symptoms varies from person to person. Symptoms can be excessive hair on the face, chest, stomach, thumbs, or toes decrease in breast size deeper voice hair loss acne weight gain pelvic pain depression infertility Hormonal study, Thyroid profile, USG etc are required to rule out. Diet and Yoga are important parts of managing PCOS (Polycystic Ovary Syndrome. Knowing the right foods to eat as well as the kinds of food to limit can improve the way you feel. It will also help you lose weight. Eating well, staying active, and maintaining a healthy weight (or losing even a small amount of weight if you’re overweight) can improve PCOS symptoms. Green, leafy vegetables Non–starchy fresh vegetables such as broccoli, spinach and carrots. Fruit like cherries, plums, pears, apples, dried apricots, grapes, coconut, coconut milk, kiwi, orange juice, prunes will be helpful. Avoid more sugary and carbohydrate foods, fast-food, preservatives containing packed foods, alcohol and coffee. Yoga can play important role in the prevention and management of polycystic ovarian syndrome. Follow the following under guidance of expert: Nadisodhan Pranayama Bhramri Pranayama Omkar Meditation Kapalbhati Bhadrasana (Butterfly pose) Sun Salutation (Surya Namaskar) Bhujangasana (Cobra pose) Warrior pose (Superman pose) Chakki Chalanasana (moving the grinding wheel) Padmasana Detoxification with Panchkarma Procedures as per the condition will help you. Hope this info will help you. I would be happy to help you in your recovery.
2 people found this helpful

Is kiwi fruit good in this season? And Dr. mentor please suggest which fruit is most powerful in winter? Thanks a lot.

M.Sc - Dietetics & Food Service Management, National Eligibility Test Qualified For Lecturership, Pediatric Nutrition Certification, Certified Diabetes Educator
Dietitian/Nutritionist, Bangalore
Yes Kiwi is good during winter. All fruits that are rich in vitamin C such as oranges, sweet lime, kiwi, grapes, strawberries are good to improve immunity. Other fruits such as apple, banana also can be taken.
1 person found this helpful

I am getting married in april. Many face having many dark spots and skin looks dull. I am using oriflame day and night dark spot removing cream from last 3 months but there is no change on my face. Please suggests some cream and diet which I have to follow for glowing skin.

MD - Dermatology Venereology & Leprosy, MBBS
Dermatologist, Ludhiana
Hi lybrate-user! Congratulations first of all. You still have 3 months at your hand for improving skin texture and complexion. The dull skin can be attributed to reasons like excessive sun exposure, inadequate sunscreen use, poor exfoliation of skin, poor nutrition, lack of exercise. You can start at the very basic like taking food rich in antioxidants like berries, green tea, kiwis, walnuts, olive oil, green vegetables, salmon, fish. Start applying serums rich in vitamin C and Vitamin E. Use sunscreen every 2-3 hours between 9 am to 5 pm even indoors. Sleep 7-8 hours. Start taking supplements for Vitamin C, Vitamin E and Antioxidants (beta carotene).
6 people found this helpful

Popular Health Tips

Health Benefits of Kiwi

Sexologist Clinic
Sexologist, Faridabad
Health Benefits of Kiwi

1. High Source of Vitamin C

If you thought that lemons and oranges were the highest sources of Vitamin C, then think again! According to the nutritional break-up of kiwi fruit, per 100 grams contain 154 percentage of Vitamin C, which is almost twice that of lemons and oranges. Vitamin C acts as powerful antioxidant, eliminating free radicals that could cause inflammation or cancer. It also helps in boosting the immunity of the body against harmful pathogens.

2. Sleep Inducer

Having trouble sleeping? According to a research done by Taipei Medical University, “Numerous studies have revealed that kiwi fruit contains many medicinally useful compounds, among which antioxidants and serotonin may be beneficial in the treatment of sleep disorders.” It is said that having two kiwi fruits one hour before bedtime can help immensely in inducing sleep.

3. Good Source of Dietary Fiber


This exotic fruit is loaded with dietary fiber, which helps in the prevention of numerous diseases. According to a study done by the University of Leeds, “Increasing consumption of fibre-rich foods can lower risks of both cardiovascular disease (CVD) and coronary heart disease (CHD).” According to researchers at the University of Massachusetts Medical School, high fiber foods keep one full for longer and control metabolic markers like blood pressure, cholesterol and blood sugar. It also facilities weight loss and is often recommended to diabetics.

4. Helps in Digestion

Kiwi fruit contains an enzyme known as actinidain which is known for its protein dissolving properties, similar to that of papain in papaya. This is the reason why it is commonly used as a meat tenderiser. Moreover, it helps in the digestion of proteins in the body and is also known to help patients suffering from irritable bowel syndrome.
 

6 people found this helpful

Benefits of Kiwi Fruit

General Physician, Pune
Benefits of Kiwi Fruit

Health benefits of kiwifruit

What fruit provides 273% of the daily recommended amount of vitamin c in every one-cup serving – five times that of an orange, and is a natural immune booster that staves off colds and flu? it's kiwifruit, of course! its vitamin k amount is impressive, too – best known for its role in helping blood clot, or coagulation, properly and providing an 89% daily value.

Kiwifruits contain good amounts of vitamin a (great for skin, bone, and tooth development, and protected vision, including protection against macular degeneration), and vitamin e (twice the amount found in avocados, with nearly half the calories), along with potassium to balance the body's electrolytes and limiting hypertension and high blood pressure. The copper in kiwifruit is especially good for children, supporting healthy development in infants, especially in the areas of bone growth and brain development, and also for the formation of healthy red blood cells and building immunity against disease.

Kiwifruit is also one of the few foods rich in vitamin b6, which supports the immune system. B6 is particularly important for healthy fetuses and pregnant or breastfeeding women. The folate in kiwifruit protects against birth defects, heart disease, and cancer; healthy amounts of fiber keep the system running smoothly, reducing the risk of diverticulitis and carcinogens in the body. Finally, the antioxidant power in kiwifruits delivers similar effects when it comes to neutralizing free radicals that can damage cells and cause inflammation and cancer.

However, consume kiwifruit in moderation because it contains fructose, which may be harmful to your health in excessive amounts.

5 people found this helpful

Health Benefits Of Kiwi Fruit

M.Sc. in Dietetics and Food Service Management , Post Graduate Diploma In Computer Application, P.G.Diploma in Clinical Nutrition & Dietetics , B.Sc.Clinical Nutrition & Dietetics
Dietitian/Nutritionist, Mumbai
Health Benefits Of Kiwi Fruit

1. High source of vitamin c

If you thought that lemons and oranges were the highest sources of vitamin c, then think again! according to the nutritional break-up of kiwi fruit, per 100 grams contain 154 percentage of vitamin c, which is almost twice that of lemons and oranges. Vitamin c acts as powerful antioxidant, eliminating free radicals that could cause inflammation or cancer. It also helps in boosting the immunity of the body against harmful pathogens.


 

2. Sleep inducer

Having trouble sleeping? according to a research done by taipei medical university, “numerous studies have revealed that kiwi fruit contains many medicinally useful compounds, among which antioxidants and serotonin may be beneficial in the treatment of sleep disorders.” it is said that having two kiwi fruits one hour before bedtime can help immensely in inducing sleep.


 

3. Good source of dietary fiber

his exotic fruit is loaded with dietary fiber, which helps in the prevention of numerous diseases. According to a study done by the university of leeds, “increasing consumption of fibre-rich foods can lower risks of both cardiovascular disease (cvd) and coronary heart disease (chd).” according to researchers at the university of massachusetts medical school, high fiber foods keep one full for longer and control metabolic markers like blood pressure, cholesterol and blood sugar. It also facilities weight loss and is often recommended to diabetics.


 

4. Helps in digestion

Kiwi fruit contains an enzyme known as actinidain which is known for its protein dissolving properties, similar to that of papain in papaya. This is the reason why it is commonly used as a meat tenderiser. Moreover, it helps in the digestion of proteins in the body and is also known to help patients suffering from irritable bowel syndrome.

 

5. Good source of folate

It is not without reason that the chinese valued kiwi for its medicinal properties. It is a good source of vitamin b6, also known as folate, which is said to be beneficial for pregnant women because it helps in the development of the foetus, making it healthy. It is also considered to be good for growing children.


 

6. Powerhouse of vitamins and minerals

Kiwi fruit is loaded with vitamins and minerals such as vitamins a, b6, b12, e, and potassium, calcium, iron and magnesium. These contribute collectively to the proper functioning of the body such as blood circulation through the vessels, fight stress, iron absorption for healthy bones and teeth, good vision, etc. The high levels of potassium, 312 mg per 100 grams, help in maintaining blood pressure whereas magnesium helps in the nerve and muscle functions.


 

7. Beautiful skin

Kiwi is alkaline in nature, which means it helps in countering the effects of acidic foods that we quite often consume. A healthy body is one which has a good ph balance, which helps in keeping you active, full of energy, and with a youthful skin. The vitamins prevent in kiwi (c and e) are said to be great for the skin as they act as antioxidant, preventing skin degradation. Take a few slices and apply them on your skin for good results.

7 people found this helpful

Health benefits of ‪#‎kiwi‬

MBBS, Diploma in Diabetology
Endocrinologist, Mumbai
Health benefits of ‪#‎kiwi‬
Health benefits of kiwi‬

Table of Content

Kiwi
Nutritional Value of Kiwi
Nutritional facts Per 100 grams
Vitamins and Minerals
Health Benefits of Kiwi
Improves heart health
Lowers blood pressure
Helps to improve digestion
Provides protection against DNA damage
Beneficial for weight loss
It helps to clear out toxins
Helps to fight heart diseases
Provides a shield against Macular degeneration
It is known to create alkaline balance
Helps to fight cancer
controlling diabetes
For bone maintenance and repair
Uses of Kiwi
Side-Effects & Allergies of Kiwi
Cultivation of Kiwi