Benefits of Kiwi Fruit: Skin, Gut, & Immunity

Kiwi fruit originated in China, where to this day, they can still be found growing in the wild. Commercial growing of kiwis started in the 20th century in New Zealand, where the fruit was named after their native bird, the kiwi. Originally, in china, it was known as yang tao, which translates to strawberry peach.1

Kiwifruit is an absolute superfood - considered the most nutritious fruit, it’s well worth adding to your diet. What exactly is so great about kiwi? How much do you need to eat? Should you eat the skin? All this and more below!

Nutritional Value of Kiwi Fruit

When people eat kiwifruit, they usually discard the fuzzy skin and head straight for the green flesh. Firstly, we’ll discuss the nutritional value of just the green insides. A 100-gram portion of kiwi flesh contains 64 calories, 14 grams of carbohydrates, 3 grams of fibre, 0.44 grams of fat and 1 gram of protein.2

In terms of vitamins and minerals, kiwi fruit flesh is pretty astonishing. 100 grams of kiwi contains 83% of the daily value of Vitamin C, as well as vitamins E and K, folate, copper, potassium and magnesium.2 This dense content of essential nutrients is what makes kiwi a superfood.

Although eating the skin isn’t very popular, it is incredibly good for you. Adding 50% more fibre, 34% more vitamin E and folate by 32% by eating the skin and the flesh, it’s well worth it if you can tolerate the texture.3

Health Benefits of Kiwi Fruit

There are so many benefits to eating kiwis, we've outlined just a few of our favourite ones here! 

Kiwi fruit helps support immunity

Due to the high Vitamin C content, kiwis can help to support the immune system. As our bodies can’t naturally make or store vitamin C, it’s crucial to consume it regularly to avoid a deficiency. Supporting the immune system is important all year round but is particularly beneficial during cold and flu season.4

Kiwi fruit helps the body fight free radicals, speeds up wound healing and increases the body’s ability to absorb iron.

Kiwi fruit may help improve energy levels

Again down to the vitamin C content, kiwis can reduce tiredness and improve energy levels. Vitamin C is essential for transporting fatty acids around the body, which is necessary for generating metabolic energy. It is crucial for maintaining mitochondrial health, enabling your mitochondria to produce energy optimally.5

Kiwi can boost digestion

Kiwi is packed with fibre - just 2 kiwis are 20% of your daily fibre needs. Fibre is known as the best food source for the good bacteria in your gut as it is a non-digestible substance. This means it arrives in the gut, ready to be feasted on, allowing the good bacteria to thrive and repopulate, necessary for optimum gut health.

Kiwi may help weight maintenance

Studies have shown that increased fibre intake can help reduce long-term weight gain by balancing the gut microbiome.6 This can help to reduce the risk of health issues associated with obesity, including heart disease and diabetes.

Kiwi may help fight disease

Kiwis contain carotenoids, which can help protect you against heart disease and certain types of cancer.7 Around 2.3 million people in the UK suffer from coronary heart disease, and those with heart disease are twice as likely to have a stroke.8

Is Kiwi Good for Skin Health?

Kiwi is fantastic for your skin health. A kiwi’s vitamin E and antioxidants help moisturise and hydrate your skin, whilst the omega-3 fatty acids help ensure the skin is soft, supple and plump.9

They also have antibacterial and antimicrobial properties, which naturally stimulate collagen and elastin levels, helping keep skin looking and feeling youthful.9

Kiwis help balance your sebaceous gland production, which can reduce oily skin, stop breakouts and treat blemishes and acne. Kiwis also promote healthy blood circulation, reducing dark circles under your eyes caused by poor circulation, making you appear less tired and aged.9

Does Gut Care contain Kiwi?

At The Gut Co, we truly value the kiwi and its incredible benefits for the body, including the gut; that’s why we include Actazin, a natural kiwifruit power, in our signature formula, Gut Care.

Actazin, a powerful prebiotic, feeds the beneficial strains of bacteria in the gut, allowing them to populate and thrive. Actazin also contains the proteolytic enzyme actinidin, a potent polyphenolic proven to boost antioxidant capacity within the digestive tract, regulating bowel function and enhancing protein digestion.

We hope you've learnt something new today about this underrated fruit!

Kiwi Fruit FAQs

1) Is it OK to eat kiwis every day? 

Yes - As long as you don’t have an intolerance or allergy to kiwis, eating a kiwi every day can really benefit your overall health.

2) Can you eat the skin of kiwifruit?

Yes - Not only can you eat the skin of a kiwi, but you should! There are a lot of added nutrients in that funny-looking fuzzy coat. Eating the skin in addition to the green flesh, adds a whopping 50% to your fibre intake whilst bumping up your folate and vitamin E intake, too.

3) Is kiwi the healthiest fruit in the world?

There is a lot to love about kiwi fruit, and rightly so, as they are considered a superfood for their incredible nutritious value. They are definitely one of the healthiest fruits around, with benefits ranging from improved sleep to better skin.

4) Is kiwi a good source of vitamin C?

Yes - two kiwis provides around 137mg of vitamin C, which is almost double the amount in an orange!

5) Does kiwifruit brighten skin?

There is some truth in kiwifruit having a skin-brightening affect. Kiwis contain a lot of vitamin E, which is helpful in brightening dull skin. Kiwis are also rich in antioxidants, which helps to prevent the build-up of dead skin cells, whilst improving the production of new cells in the skin. All of these factors may contribute to brightened, glowing skin.

6) Does kiwi make you poop?

Due to its high fibre content, kiwi can act as a laxative.7 This can help with constipation and regulating normal bowel movements, but it can go too far if you have too many kiwis! As long as you’re sensible with your portion sizes, kiwi is unlikely to give you an upset stomach.

7) Do kiwis help you sleep?

Some research has discovered that eating kiwi may improve sleep. In one study, people who are two kiwis one hour before bedtime found that they fell asleep faster and had better sleep quality. Though, more research is needed to fully understand this!

References → 1

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