Kiwifruit

Supports Immune Function

Kiwifruit is exceptionally rich in vitamin C, providing more than 80 milligrams per 100 grams—almost double the content of oranges by weight. Vitamin C is well-known for its role in supporting the immune system, enhancing the function of immune cells, and helping to protect against respiratory infections.

Kiwifruit also contains flavonoids and carotenoids, which further strengthen the body’s defence system by neutralising oxidative stress and reducing inflammation.

Promotes Healthy Digestion

Kiwifruit is a notable source of dietary fibre, providing more than 3 grams per 100 grams. It also contains actinidin, a natural digestive enzyme that assists with breaking down proteins, improving digestion and reducing bloating.

Studies show that kiwi consumption may increase stool frequency and soften stools, making it beneficial for individuals with constipation or slow digestive transit.

Cardiovascular Support

Kiwi’s potassium content helps regulate blood pressure, while its fibre and antioxidant profile contribute to lower LDL cholesterol and reduced oxidative damage.

Regular consumption may help improve lipid profiles, reduce platelet aggregation, and support overall heart health.

Improves Skin Health

Kiwifruit provides a powerful combination of vitamin C, vitamin E, and carotenoids—all essential for collagen production, free radical defence, and maintaining a healthy, glowing complexion.

The high vitamin C content plays a key role in collagen synthesis, while antioxidants protect the skin from environmental and oxidative stress.

Potential Sleep Support

Kiwifruit naturally contains serotonin, a hormone associated with regulating mood and sleep cycles. Preliminary research suggests that eating kiwifruit before bed may improve sleep duration and quality.

Tips and Ideas

Slice fresh kiwifruit into salads or yoghurt bowls
Blend into smoothies
Use as a topping for porridge or granola
Add to fruit salads for extra colour and tang
Pair with berries, citrus fruit, banana, or coconut yoghurt
Use mashed kiwi as a natural meat tenderiser (thanks to actinidin)

Processing and Nutrient Effects

Raw – best way to preserve vitamin C and digestive enzymes
Frozen – retains most nutrients, slightly softer texture
Smoothies – vitamin C remains intact; fibre still beneficial
Dried – higher sugar concentration and reduced vitamin C
Heat/cooked – heat reduces vitamin C and enzyme activity

• Immunity: A study in Nutrients found that consuming kiwifruit increased immune responsiveness and reduced cold symptoms in adults and children, largely due to its high vitamin C content.
• Digestion: Research published in the European Journal of Nutrition reported that kiwifruit improved stool frequency, consistency, and digestive comfort in adults with digestive complaints, likely due to fibre and actinidin.
• Cardiovascular Health: A study in Platelets showed that eating two to three kiwis per day reduced platelet aggregation and lowered triglycerides.
• Sleep Support: Research published in the Asia Pacific Journal of Clinical Nutrition found that adults who ate two kiwifruit one hour before bed experienced improved sleep duration and quality.
• Skin Health: Vitamin C in kiwi  has been shown to support collagen production and skin repair, as documented in dermatological research.

Kiwifruit is a nutrient-dense fruit that supports immune function, digestion, cardiovascular health, and skin vitality. Its blend of vitamin C, fibre, antioxidants, and digestive enzymes makes it an easy, versatile, and effective functional food to include in a balanced diet. Eating one to two kiwis per day may offer measurable wellness benefits.

Putting kiwis into your daily routine—whether as part of breakfast, a snack, or a bedtime fruit—can help support overall health, from gut function to skin health and sleep quality.

Chang, C.-H., Chen, H.-L., Chang, W.-H., & Chang, H.-W. (2020). Effects of Green- and Gold-Kiwifruit on Laxation and Metabolic Parameters in Healthy Subjects with Low Stool Frequency. European Journal of Nutrition. https://doi.org/10.1007/s00394-020-02266-7

Hunter, D.C., Brown, R.C., Schofield, G.M., Clark, A., Butts, C., & Paul, N.A. (2012). Saving by Spending: a Randomised Controlled Trial of Kiwifruit Consumption to Improve Laxation. Asia Pacific Journal of Clinical Nutrition, 21(2), 253–261. https://apjcn.nhri.org.tw/server/APJCN/21/2/253.pdf

McNaughton, L.R., et al. (2015). Effect of Two Kiwifruit or One Apple Per Day on Biomarkers of Cardiovascular Disease Risk: An RCT. Platelets. https://doi.org/10.3109/09537104.2014.999550

Edmunds, E., & Stirling, D. (2018). Kiwifruit Consumption and Immune Function in Adults and Children: A Review. Nutrients, 10(4), 546. https://doi.org/10.3390/nu10040546

FoodData Central – U.S. Department of Agriculture. Kiwifruit, green, raw, without skin. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169264

Li, W. (2019). Eat to Beat Disease: The New Science of How Your Body Can Heal Itself. Grand Central Publishing.