The kiwi, known for its bright green pulp and small black seeds that characterize it, is a fruit originally from China, however, it was later brought to New Zealand, it owes its name to the traditional bird of that country.

This fruit is very popular for all the benefits it brings to health, among which its antioxidant power, its ability to strengthen the immune system, improve digestive functions and the ability to improve blood circulation stand out.

Kiwi benefits

Kiwi provides many health benefits, thanks to its properties it is a fruit that should be included in all diets, because it provides many positive aspects to health, among which the following stand out:

Antioxidant properties

This fruit has antioxidant properties, since it is made up of a large amount of vitamin C. In fact, it has been shown that kiwi has more vitamin C than lemon and orange, known precisely for their high content of this vitamin.

Thanks to these properties, the neutralization of free radicals is favored, which in turn allows to avoid cellular aging.

Decrease constipation

Kiwi promotes intestinal transit, which in turn is essential to prevent and reduce constipation; That is why many specialists recommend consuming it in the morning, since its effect on intestinal transit will be more beneficial.

Improves blood circulation

Kiwi is used to improve blood circulation, thanks to its content of vitamin E and Omega 3 and 6 fatty acids. All this causes the reduction of diseases related to circulation, or the formation of blood clots; preventing diseases such as thrombosis, angina pectoris, heart attacks and strokes.

Useful for weight loss

Kiwi helps reduce fluid retention, this causes a positive effect in those individuals who are in dietary and exercise processes. In addition to this, it has a really low caloric percentage, as well as a large percentage of water.

Reduce stress

Since kiwi has a high content of vitamin C, this makes it perfect to reduce stress, as well as to avoid nervousness, that is why it is recommended to consume kiwi before a situation that could cause nerves, such as a job interview, a public presentation, among others.

Supports the immune system

The kiwi serves to strengthen the immune system, this is due to the set of vitamins it has, which increase the capacity of the body’s antibodies, causing it to be more protected against viral diseases, infections, bacteria and colds.

Skin care

Thanks to its antioxidant power, kiwi serves to delay the effects of aging, providing greater elasticity and firmness to the skin. On the other hand, its vitamin C content serves for the production of collagen, thus maintaining a better appearance on the surface of the skin.

Fight anemia

The iron contained in kiwi, when absorbed by the body, increases the production of red blood cells in the blood, which allows fighting anemia, which is why the consumption of this fruit is recommended during processes of weakness or risks of anemia.

Strengthens the bone system

Kiwifruit is rich in calcium, phosphorus, magnesium and potassium, this set of minerals are useful to keep the bone structure protected, thus preventing the development of diseases such as osteoporosis.

Kiwi properties

The kiwi has powerful properties, which are extremely beneficial for human health, among the most outstanding properties of this fruit are the following:

  • Anti-aging.
  • Antioxidant
  • Diuretics.

On the other hand, the vitamins, minerals, antioxidants and other relevant nutrients of this fruit are the following:

  • Vitamin A.
  • Vitamin B1, B2, and B6.
  • C vitamin.
  • Vitamin E.
  • Vitamina K.
  • Folic acid.
  • Match.
  • Magnesium.
  • Manganese.
  • Fiber
  • Potassium.
  • Lutein.
  • Omega 3.
  • Omega 6.

How to consume kiwi?

Kiwi is a fruit that can be consumed naturally, although it is generally easier to include it in a nutritional plan if it is consumed in the form of smoothies, juices, fruit salads, jams, along with cereals, or combined with other foods.


Although kiwi is a fruit that provides excellent health benefits, there are cases in which the consumption of this fruit is prohibited, the contraindication applies in the following cases:

Allergic to kiwi

People who are allergic to kiwi should not consume it under any circumstances, however, it is possible that certain individuals do not know about their natural reaction to the fruit; That is why if you have an allergy to other fruits, you should consult a specialist, so that he can indicate the situation and provide his recommendations, this is because kiwi is one of the most dangerous allergens.

Among the risks that the consumption of kiwi represents in allergy sufferers is anaphylaxis, this is a severe condition, which can cause consequences of coma or death, due to the numbness of the airways, increased heart rate, shock occurs anaphylactic and consciousness is lost.

When taking blood thinners

There are medications that should not be combined with some foods, in the case of kiwi this should not be related to anticoagulants, this is because the high levels of vitamin K that kiwi has could act negatively with the composition of the blood thinning medications.

Side effects

There are some effects that can occur if the consumption of kiwi is excessive, among which are the following:


Kiwi has laxative qualities, due to the fiber it has, it stimulates the digestion process, which is why it is not recommended to consume kiwi excessively, since it could cause diarrhea as an adverse effect.

Mouth irritation

This is one of the most frequent consequences when kiwi is consumed in an exaggerated way, this is due to actinidin and oxalate crystals found in the fruit.

Threw up

Vomiting is a normal reaction emitted by the body, it is presented as a method of protection, which occurs when the substances found in the stomach are not tolerable, therefore, the body empties the stomach contents; That is why the amount of consumption must be controlled and thus avoid this situation.


According to various studies, people who tend to consume kiwi excessively, are more likely to experience symptoms such as hives, swallowing problems, or swelling, these conditions are caused by intoxication, caused by excessive consumption.


Kiwifruit is one of the most exotic fruits, its colorful and bright appearance attracts the attention of individuals and is one of the biggest causes of its consumption. However, the set of benefits is another quality that should be taken advantage of, the intake of this fruit is certainly recommended, always respecting the consumption limits, so as not to experience its side effects.

In addition to this, it is necessary to consult a nutritionist, so that he is in charge of recommending the amounts and methods of consumption of kiwi. Likewise, accompanying good nutrition with physical activity is a factor that will increase the quality of life.

Samantha Robson
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Dr. Samantha Robson ( CRN: 0510146-5) is a nutritionist and website content reviewer related to her area of ​​expertise. With a postgraduate degree in Nutrition from The University of Arizona, she is a specialist in Sports Nutrition from Oxford University and is also a member of the International Society of Sports Nutrition.

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