ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Health Benefits of Kiwi Fruit

Updated on September 2, 2014
kiwi health benefits
kiwi health benefits | Source

Kiwi Health Benefits and Nutritional Content

Kiwifruit is a type of berry that grows on a woody vine. There are over sixty different species, and most are descendants of the common fuzzy kiwi, which is indigenous to Northern China.

Kiwi is recognized as a super fruit due to the vast amount of nutritional content and health benefits associated with eating them on a regular basis.

Vitamin C

Vitamin C is known to be extremely good for your heart health, teeth and gums, and fights viruses such as the flu by supporting/boosting the immune system.

Vitamin C is the most abundant vitamin found in kiwi fruit - 92.7mg. Twice as much as an orange.

Vitamin K

Another fat-soluble itamin found in kiwi is Vitamin K, which helps to keep bones and other body tissue healthy. Although the body can produce it on its own (similar to Vitamin D), it's still essential to obtain Vitamin K from your diet.

Other foods containing Vitamin K include chilli powder, prunes, kale, spinach, and broccoli. The richest sources being all green leafy vegetables.

Thiamine - Vitamin B1

Kiwi is a good source of thiamine; a water-soluble vitamin that benefits the cardiovascular system, liver, kidneys, brain and skeletal muscles. Furthermore, thiamine contributes to the production of energy and helps maintain the immune system.

Riboflavin - Vitamin B2

Kiwi contains riboflavin, which is part responsible for the development of red blood cells that carry oxygen to all the vital organs around the body. It also protects internal organs from free radicals. Free radicals are harmful toxins created naturally by the body, air pollutants, smoking, and food intake.

Niacin - Vitamin B3

Niacin works closely together with the other B vitamins. Good for cardiovascular health, raising HDL (good) cholesterol and producing energy from carbohydrates, proteins, and fats.


As well as plenty of vitamins on offer, Kiwi benefits your health by providing essential minerals that the body needs, such as calcium, iron, magnesium, phosphorus, potassium, and zinc.

Did you know, frequent small amounts of minerals are needed daily in order for the body to function correctly? Minerals are essential for nerves, bones, cells, blood pressure, digestion, the immune system, and all organs in the body.

Kiwi Seeds

kiwi seeds supply essential fats that enhance carotenoid absorption. Carotenoids are fat-soluble nutrients found in the colorful skin pigments of all fruits and vegetables. Leafy vegetables, red, green and yellow fruits are the best sources of carotenoids.

If you like what kiwi provides in the form of health benefits, maybe you'd like to check out the video's below and learn how to grow them for yourself.

Kiwifruit Nutritional Content

Per 100g
Protein - 1.14g
Total Fat - 0.52g
Saturated Fat - 0.029
Monounsaturated Fat - 0.047
Polyunsaturated Fat - 0.287
Total Sugars - 8.99g
Water - 83.07g
Levels according to the website

Varieties of Kiwifruit

  1. Hardy
  2. Super hardy
  3. Golden
  4. Cocktail
  5. Jingold
  6. Red
  7. Sungold
  8. Zhong hua
  9. Jing Li
  10. Mao Hua
  11. Hung Yang

Growing Kiwi Fruit From Seed

Kiwi Growth Time lapse - Week One to Week Twenty Four

© 2013 soulfully


    0 of 8192 characters used
    Post Comment

    • YogaKat profile image

      YogaKat 3 years ago from Oahu Hawaii

      Nice, I think I'll try growing some kiwi . . . thanks!

    • vespawoolf profile image

      vespawoolf 4 years ago from Peru, South America

      Wow, I'd heard of the health benefits of kiwi but I didn't realize the extent...vitamin K! How crazy is that??? Thanks for sharing.