The magic of kiwifruit – the surprising benefits of kiwifruit for skin, sleep and more
Kiwis have recently earned a place in the wellbeing spotlight and, by extension, on desks here at TRB HQ. You’ll see them in our breakfast bowls, our smoothies and, increasingly, outside of the office and in our bedtime routines.
This little green fruit is said to pack a powerful dose of nutrients. Bbut what is really proven, and what is woo woo? We’ve done the research, so you don’t have to.
Here’s what you need to know about the science-based benefits of kiwifruit for skin, sleep, gut and more, plus some delicious ways to eat more of them.
What are the benefits of kiwi for overall health
Kiwis are full of nutrients that your body uses daily. A single serving provides:
- Vitamin C
- Dietary fiber
- Potassium
- Vitamin E
- Folate
- Antioxidants and plant compounds
Research shows that kiwi can support digestive, immune and metabolic health, while helping to maintain energy balance and overall nutritional status. Here are the details, if you’re looking.
1. Immune Support
Kiwifruit is one of the richest natural sources of vitamin C. Two medium-sized fruits weighing a total of between 150 and 200g will provide more than double the daily recommendation of vitamin C for adults. says this UCL expert.
This helps your immune system respond to daily stressors and supports your body’s defense against illness.
2. Metabolic and heart health
The fiber, potassium, and antioxidants in kiwifruit help regulate blood sugar levels, maintain healthy blood pressure, and contribute to overall metabolic balance and heart health.
3. Anti-inflammatory and antioxidant effects
Kiwis contain polyphenols and carotenoids that can help neutralize free radicals. This reduces oxidative stress, which is linked to long-term health problems like cardiovascular disease and diabetes.
4. Absorption of energy and nutrients
The nutrients in kiwi help your body use energy efficiently and improve how you absorb other nutrients, especially iron.
Benefits of kiwi for the skin
When it comes to the skin, kiwis can offer targeted support through both nutrients and bioactive compounds, examining this very recent expertise.
Could support collagen production
Vitamin C plays a direct role in collagen synthesis, helping to maintain skin structure and firmness.
Research has shown that increasing vitamin C intake from foods like kiwi could improve skin thickness and regeneration.
Could improve hydration and elasticity
Kiwi’s bioactive compounds have been linked to improved skin hydration and elasticity, helping your skin feel smoother and more resilient.
May help reduce visible signs of aging
Kiwis contain antioxidants that protect against environmental stressors like UV exposure and pollution. This can help reduce:
- Fine lines and wrinkles
- Roughness of the skin
- Hyperpigmentation
If you are looking for the skin benefits of kiwi, regular consumption might just support your skin from the inside out. I love it!
Benefits of Kiwi Before Bed (And Why It’s Trendy)
Eating kiwi before bed has taken off on TikTok. But before you roll your eyes (or open your app to learn more), there’s some potentially pretty solid science behind it.
A clinical study published via PubMed Central found that eating two kiwis an hour before bed improved sleep quality, increased total sleep time, and reduced nighttime awakenings. Here is the preview.
May improve sleep quality
Study participants experienced:
- Longer sleep duration
- Better sleep efficiency
- Less disturbance during the night
Could support your sleep cycle
Kiwis naturally contain:
- Melatonin, which regulates your circadian rhythm
- Serotonin, which helps you fall asleep
May help reduce stress and fatigue
The antioxidants and folate in kiwi may promote recovery and reduce inflammation, helping you feel more rested the next day.
If you want to enjoy the benefits of kiwi before bed, eat one or two kiwis in the evening and see if your sleep responds.
What are the benefits of kiwi for intestinal health?
Gut health is huge right now, and that’s also where kiwi really stands out, according to research studies like this – here is 101.
May help relieve constipation
Kiwis contain soluble and insoluble fiber. This combination helps:
- Improve stool consistency
- Increase water retention in the intestine
- Support regular bowel movements
Could speed up digestion
Kiwis contain a natural enzyme called actinidin, which helps break down proteins in the stomach and small intestine. This can reduce the feeling of heaviness after meals.
Supports a healthy gut microbiome
The fiber and plant compounds in kiwi help feed beneficial gut bacteria, which play a role in digestion, immunity and even mood.
May reduce digestive discomfort
More studies like this show kiwi may help reduce bloating and abdominal discomfort, especially in people with digestive issues like IBS.
If you’re looking for a gentle, dietary way to support digestion, kiwi might just be one of the most effective options.
Benefits of kiwi during pregnancy
If you already love them, kiwis can be a useful addition to your diet during pregnancy. Here’s why.
Provides key nutrients
Kiwis contain several nutrients that support pregnancy:
- Folate, which supports fetal development
- Vitamin C, which supports immunity and iron absorption
- Fiber, which helps with digestion
Promotes iron absorption
Vitamin C helps your body absorb iron more efficiently. Pairing kiwi with iron-rich foods or supplements can support healthy iron levels.
Could help digestion
Constipation is common during pregnancy, as well as postpartum, as we’ve explained in this relief guide. Kiwi fiber promotes regularity of stools in a gentle and natural way.
So, are kiwis safe during pregnancy?
Kiwis are generally well tolerated and considered safe for most people. The main consideration is allergy risk.
Some people may experience mild oral symptoms and, in rare cases, more serious reactions. If you’ve never eaten kiwi before, introduce it gradually.
Benefits of kiwi juice compared to eating whole kiwi
You’ll find kiwi in juices, smoothies, and concentrates, but the whole fruit offers the most benefits.
Whole Kiwi (your best option, we think)
In fact, eating the whole fruit gives you:
- More fiber
- Better support for digestion
- Slower, more consistent release of nutrients
If you eat the skin (when it is safe and well washed), you increase:
- Fiber about 50%
- Vitamin E and folate over 30%
Kiwi juice
Kiwi juice still contains:
- Vitamin C
- Antioxidants
- Certain bioactive compounds
However, it generally contains less fiber and may lack nutrients found in the skin and seeds.
If you compare the benefits of kiwi juice, it works well as a supplement, but whole kiwi offers more of the good stuff.
Benefits of Dried Kiwifruit – Do They Matter?
Dried kiwi is so delicious and still offers nutritional value, but at lower levels than the whole fruit. Yeah, there were even some research has been done on this as well.
Basically, you’ll still get fiber, minerals, and plant compounds, but you’ll get less vitamin C (lost during drying) and, of course, that juicy water content.
Simple Ways to Add Kiwi to Your Routine
Let’s end with our team’s real area of expertise: eating kiwis!
There are a few things we like to do with kiwis:
- Slice into yogurt or oatmeal
- Add to Spinach and Banana Smoothies – Read our fertility smoothie roundup to discover our best superfood recipes
- Eat one or two in the evening as a snack before bed
- Add to salads for a fresh and tangy flavor
Do you have a must-have kiwi recipe to share with us? Contact us on IG and we’ll feature it here – our DMs are always open!
Want to know more about the team? Read this next: The raw carrot salad recipe that our editor keeps making
The article The magic of kiwis – the surprising benefits of kiwi for skin, sleep and more appeared first on The Ribbon Box.
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