What exactly are the health benefits of kiwi? Here are eight reasons to make kiwi a regular part of your diet.
Improves Respiratory Health
Kiwi contains a good amount of vitamin C, which is a powerful antioxidant and an immune booster. But vitamin C doesn’t only strengthen the immune system, it may also improve breathing and reduce symptoms of asthma*
One study found a link between eating four fresh golden kiwis per day and reduced respiratory tract infection symptoms. (1)
Helps With Digestion and Constipation
Because kiwi is a source of fiber, eating two per day may also help improve digestion and reduce constipation. It can also improve overall bowel function if you suffer from conditions like irritable bowel syndrome or inflammatory bowel disease. (2)
Plays a Role in a Healthy Heart
As a source of potassium, kiwi is an excellent choice if you’re looking for natural ways to help lower high blood pressure (hypertension).
One study found that eating three kiwis a day helped lower individuals’ blood pressure, though you may see improvements with eating fewer — researchers attributed the reduction to a bioactive substance in the fruit. Reducing your blood pressure can decrease the likelihood of a stroke or heart attack. (3)
The dietary fiber in kiwi can also provide heart benefits by lowering your triglycerides. A study found that people who ate two to three kiwis per day had a 15 percent lower triglyceride levels compared with those who didn’t eat kiwi. (4)
Promotes Bone Health
The vitamin K in kiwi also promotes healthier, stronger bones. A vitamin K deficiency leads to weaker bones and increases the risk of fractures and bone-related illnesses, such as osteoporosis. (5)
Contains Possible Anti-Cancer Properties
Any type of food that can reduce the risk of cancer needs to be included on your plate. Like many types of fruits, the antioxidants in kiwi help protect your body from free radicals that have been linked to cancer in observational research. The fiber in kiwis also promotes healthy bowel function, which can lower the risk of certain cancers. (6)
Supports Eye Health
Kiwi contains lutein, (2) which research has shown can protect the eyes and decrease the risk of age-related vision loss.
Helps You Get Better-Quality Sleep
Do you have difficulty sleeping? You don’t have to reach for over-the-counter sleep drugs. It may come as a surprise, but kiwifruit contains serotonin, a hormone that can have a sedative effect. Eating two kiwis one hour before bed may help you fall asleep faster and stay asleep longer. (7)
