Surprising Health Benefits of Kiwi Fruit


Could the kiwi fruit be the healthiest fruit you’ll find on supermarket shelves? Some experts might say so! This delectable little fruit is packed with vitamins, trace minerals, and other nutrients that can benefit you in a number of ways. Check out this list of five surprising health benefits of the small but mighty kiwi fruit.

1. Lessens respiratory distress

If you have asthma or another respiratory problem that leads to constant coughing and wheezing, you may want to eat more kiwi fruit. It contains vitamin C, which has been shown to reduce the symptoms of these conditions, helping you to breathe more freely.

For example, one study in Italy examined 18,737 children with respiratory issues (including asthma and constant wheezing). The researchers found that 44% of participants were less likely to experience wheezing and 32% were less likely to have shortness of breath when they added kiwi fruit to their everyday diet.

While you should never stop taking any medication without talking first to your doctor, you might want to start having one serving of kiwi fruit every day and noting whether this helps your asthma or other breathing disorders.

2. Lowers blood pressure

Kiwi fruit is very high in potassium, which has been shown to lower blood pressure. While not a substitute for blood pressure medication, regularly consuming kiwi fruit can help you to keep your blood pressure levels within healthy limits.

Kiwi fruit also contains pectin, another nutrient that can reduce your risk of developing high blood pressure. Pectin is type of fiber that helps to lower your blood cholesterol levels. This in turn keeps your circulatory system healthy, reducing pressure and stress on your heart.

3. Lessens your risk of some cancers

Vitamin C is one of the most important antioxidants you can include in your everyday diet. Antioxidants fight free radicals, which are damaging, cancer-causing agents found in cigarette smoke, pollution, and chemicals from items like household cleaners or solvents.

The more antioxidants you consume and the higher their concentration, the more your body will be able to fight off those damaging free radicals. In turn, you’ll reduce your risk of many types of cancer and be able to avoid damage to the tissue and cells in every part of your body. Since kiwi fruit has such a high concentration of vitamin C, it can be one of the healthiest ways of getting those needed antioxidants.

4. Protects your eyes

All antioxidants found in foods help to protect your cells, but some seem to target the cells of particular areas of your body more than others. For example, lutein is an antioxidant that protects damage done to eyes by those pesky free radicals, and kiwi fruit is very high in lutein. This nutrient has been shown to reduce the risk of vision loss, and it may even slow down macular degeneration so that your eyes are protected well into old age. Eating this fruit may even help to improve your overall eyesight so you develop clearer vision over time!

5. Boosts your immune system

Most people know that vitamin C helps to strengthen and boost your immune system, but kiwi fruit is also packed with many other nutrients that can strengthen your resistance to disease and help you to fend off sicknesses. These include vitamins D, B6, B12, and K, along with zinc and folic acid. All of these nutrients work together to bolster your immune system and make you less likely to catch colds, the flu, and other common sicknesses. If you feel winter approaching or simply want to enhance your immune system, start eating kiwi fruit every day.

With all the above benefits, it’s no wonder that many call kiwi fruit the “super fruit” and believe it is one of the healthiest you’ll find on supermarket shelves. It’s a perfect snack since it fits so easily in your lunch bag or briefcase, and it can also be part of a fruit salad if you want to make a delicious, low-calorie dessert. To enjoy all these amazing health benefits, start eating kiwi fruit every day and be sure you serve it to your family. It is undoubtedly one of the best additions you can make to your diet.