Also cultivated in Italy, the kiwi is one of the most common fruits available in autumn and winter, cherished for its remarkable nutritional benefits.

The kiwi fruit, derived from the Actinidia deliciosa species native to China and introduced to New Zealand in the early 20th century, offers many advantages worth exploring.

Kiwi Fruit: Vitamin C, Minerals and Water

Kiwi fruit is renowned for its abundant vitamins and potassium while being low in sodium and calories. It also contains:

  • Magnesium
  • Calcium
  • Iron
  • Copper 
  • Plant fibers 

Kiwi has a very high concentration of polyphenols, which are antioxidant molecules that play an essential role in maintaining our overall health, as they protect the body’s cells from the adverse effects of free radicals. Free radicals weaken the immune system and increase the risk of developing inflammatory and cancerous conditions.

With an impressive water content of 85 percent, the kiwi is packed with essential nutrients and provides excellent hydration

In terms of vitamins, kiwi stands out with a substantial amount of vitamin C, containing twice the quantity found in citrus fruits such as oranges or lemons. Additionally, the kiwi fruit seeds contain vitamin E in remarkable quantities.

What Are the Benefits of Kiwi? 

Kiwi’s beneficial properties for the body are diverse:

  • It plays a role in blood cholesterol management: It can reduce bad cholesterol levels and increase good cholesterol, helping in the prevention of heart disease;
  • It strengthens the immune system;
  • It helps reduce blood pressure;
  • It aids in digestion, as it has a diuretic and refreshing action;
  • Its fiber facilitates the digestion of carbohydrates and regulates intestinal functions;
  • Due to its combination of iron, copper, and vitamin E, it can be a valuable aid in cases of anemia.

Is Kiwi Good for Everyone?

As much as kiwi is an exceptionally nutritious and rich fruit, it might not be the best choice for everyone.

It contains a specific enzyme that can often cause allergies.

Additionally, individuals following a low-fiber diet and individuals affected by particular health conditions should avoid kiwi. Such conditions include:

  • Colitis
  • Ulcerative reticulitis
  • Diverticular disease
  • Crohn’s disease