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Thursday, September 4, 2025

From Glowing Skin to a Healthy Heart: 5 Proven Health Benefits of the Superfruit Kiwi

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Kiwi is more than just a delicious fruit. It has bright green flesh, tiny black seeds, and a refreshing tang. Under its fuzzy brown exterior is a nutritional powerhouse that has merited a spot among the best superfruits in the world. Rich in vitamins, minerals, antioxidants, and special plant compounds, kiwis have been scientifically proven to have a number of health advantages.

Rima Rao, Certified Nutritionist at Frutas de Chile sheds light on five ways that kiwis can improve your health, ranging from heart protection to skin radiance.

  1. Gives You Naturally Glowing Skin

Kiwi may become your skin’s new best friend if you’re trying to achieve that elusive healthy glow.

  • Champion of vitamin C About 70–85 mg of vitamin C can be found in just one medium kiwi, which is more than the recommended daily intake and even more than most citrus fruits. Collagen production is increased by vitamin C, maintaining youthful, plump skin.
  • Antioxidant protection: The abundance of polyphenols and carotenoids in kiwis helps fight oxidative stress, which can lead to pigmentation, fine lines, and wrinkles.
  • Hydration from within: Kiwi’s high water content (above 80%) keeps skin supple and hydrated.
  1. Supports Heart Health

Kiwi is heart-friendly due to its special nutrient balance.

  • Blood pressure regulation: Its high potassium content (about 215 mg per fruit) helps offset the effects of sodium by promoting circulation and relaxing blood vessels.
  • Cholesterol control: The soluble fibre in kiwis helps reduce LDL (bad cholesterol) levels by binding with cholesterol in the digestive tract.
  • Anti-clotting effect: Studies indicate that consuming two to three kiwis per day may lessen platelet aggregation and the consequent risk of dangerous blood clots.Fact: A Norwegian study found that daily kiwi consumption could reduce triglycerides by up to 15% in some individuals.
  1. Boosts Immunity

Kiwi may help boost your body’s defences if you get colds and seasonal infections too frequently.

  • Vitamin C powerhouse: Aids in the synthesis and operation of white blood cells, which are the body’s first defence.
  • Folate and Vitamin K: Folate aids in cell formation and DNA repair, while vitamin K promotes healing and reduces inflammation.
  • Antioxidant synergy: Kiwi has a special immune-boosting advantage due to the combination of vitamin E, carotenoids, and polyphenols.
  1. Improves Digestion

Kiwi is good for your digestive system but gentle.

  • Actinidin enzyme: A kiwi’s natural digestive enzyme aids in the quicker breakdown of proteins, which is particularly advantageous after substantial, high-protein meals.
  • High in dietary fibre: One kiwi provides roughly 2 grammes of dietary fibre, which promotes regular bowel movements and helps avoid constipation.
  • Prebiotic potential: Kiwi promotes the development of beneficial gut flora, which helps maintain digestive health over the long run.
  1. Aids in Weight Management

Kiwi demonstrates that eating a healthy snack doesn’t have to be dull.

  • Low-calorie treat: With only 42 calories per medium kiwi, this fruit is ideal for diets that limit caloric intake.
  • High satiety: You are less likely to reach for processed food snacks because of the fibre and water content, which keep you fuller for longer.
  • Blood sugar friendly: Kiwi releases energy gradually, avoiding sugar crashes and spikes, thanks to its low glycaemic index (about 50).

Kiwi is evidence that good things come in little, fuzzy packages, thanks to its heart-loving potassium and collagen-boosting vitamin C. Including kiwis in your diet on a regular basis can benefit your skin, immunity, digestion, and heart health. You can eat them as a quick snack, breakfast topping, or as part of a refreshing smoothie.

ThePrint BrandIt content is a paid-for, sponsored article. Journalists of ThePrint are not involved in reporting or writing it.

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