Kiwi Fruit Benefits, Nutrition and Home Remedies

Introduction

Kiwi (Actinidia deliciosa), commonly known as the Chinese gooseberry, is a small fuzzy fruit with bright green flesh and tiny edible seeds. Despite its size, it’s a nutritional powerhouse—rich in vitamin C, antioxidants, potassium, and fiber. This makes kiwi one of the best fruits for immunity, heart health, digestion, glowing skin, and overall wellness.

Nutritional Profile (Per 100g Kiwi)

• Calories: 41–61
• Vitamin C: 230% of daily requirement
• Vitamin K: 40% of daily requirement
• Vitamin E & Folate: Present in high amounts
• Potassium: 300 mg
• Fiber: 3 g
• Antioxidants: Lutein, Zeaxanthin, Polyphenols

Top Health Benefits of Kiwi

1. Boosts Immunity
   Extremely rich in vitamin C and antioxidants, kiwi strengthens the immune system and protects from flu, cold, and seasonal infections.
2. Improves Digestion
   Contains actinidin enzyme that aids in breaking down proteins and prevents gas, acidity, and constipation.
3. Supports Heart and Blood Pressure
   Fiber helps lower LDL (bad cholesterol), while potassium maintains blood pressure and reduces heart disease risk.
4. Improves Sleep Quality
   Eating kiwi before bedtime increases serotonin and melatonin levels, naturally improving sleep.
5. Promotes Glowing, Youthful Skin
   Vitamins C and E stimulate collagen production, reduce wrinkles, and brighten complexion.
6. Controls Diabetes
   With a low glycemic index, kiwi maintains stable blood sugar levels and is safe for diabetics.
7. Protects Eye Health
   Lutein and zeaxanthin prevent cataracts and protect eyes from aging damage.
8. Strengthens Bones and Joints
   Rich in vitamin K and calcium, kiwi promotes strong bones and prevents arthritis.
9. Detoxifies Kidneys
   Flushes out toxins and supports healthy kidney function.
10. Aids in Weight Loss
    Low in calories, high in fiber, and boosts metabolism — an ideal fruit for fat burning.

Proven Home Remedies Using Kiwi

1. Constipation Relief
   Eat 2 kiwis on an empty stomach daily for 2–3 weeks to improve digestion and bowel movement naturally.
2. High Blood Pressure
   Take 1 kiwi after lunch and dinner daily. The potassium helps balance sodium and normalize blood pressure.
3. Immunity for Children
   Blend kiwi pulp with 1 tsp honey and give 2–3 spoonfuls daily. Strengthens immunity and reduces frequent colds.
4. Asthma & Wheezing
   Drink half a glass of kiwi juice with warm water at night to open airways and ease breathing.
5. Weight Loss Drink
   Mix soaked chia seeds (1 tbsp) with 2 kiwis and 1 glass water. Drink before breakfast for fat loss and better digestion.
6. Glowing Skin Pack
   Mix kiwi pulp with 1 tbsp yogurt and few drops of lemon juice. Apply for 20 minutes, then rinse with lukewarm water. Clears acne and dullness.
7. For Better Sleep
   Eat 2 kiwis one hour before sleeping for 3–4 weeks to reduce insomnia and promote deep sleep.
8. Anemia Support
   Eat kiwi with soaked raisins or figs to boost hemoglobin levels and fight fatigue.
9. Acidity & Heartburn Relief
   Eat one kiwi after meals to neutralize stomach acid and prevent reflux.
10. Kidney Detox & Stones
    Blend kiwi, cucumber, and mint in 1 glass water. Drink 3 times a week to flush toxins and prevent stone formation.

FAQs

Final Thoughts

Kiwi is truly a miracle fruit that combines powerful healing properties with delicious taste. Regular consumption improves immunity, digestion, sleep, and skin — while supporting the heart, kidneys, and overall health.

External Refrences

• Healthline – Kiwi Fruit: Nutrition, Benefits, and Risks
• NCBI – Actinidia deliciosa (Kiwi) Bioactive Components and Health Effects