Kiwi Benefits for Weight Loss, Better Sleep and More— ‘It Overdelivers,’ Dietitian Says
Plus discover easy ways to enjoy the fruit to maximize its health benefits
Key Takeaways
- Kiwis are packed with fiber and nutrients that deliver a boatload of health benefits.
- They can help ease insomnia, support weight loss and even lower blood pressure.
- To get the study-proven health benefits, aim to enjoy two kiwis per day.
Apples, bananas, grapes—oh my! With so many fruits to choose from in the produce aisle, which one offers the most health benefits? We humbly submit kiwifruit as a top contender. Packed with fiber and essential nutrients, it may support everything from better sleep to weight management. Read on as a registered dietitian shares the top kiwi benefits and research-backed reasons to consider adding this small but mighty fruit to your grocery list.
5 kiwi health benefits for women over 50
Talk about punching above your weight: “Kiwifruit is one of those small foods that seriously overdelivers,” says Erin Palinski-Wade, RD, CDCES, CPT, author of 2-Day Diabetes Diet: Diet Just 2 Days a Week and Dodge Type 2 Diabetes.
“They’re incredibly nutrient-dense—green varieties pack about 80 to 120 mg of vitamin C per 100 grams, often more than an orange by weight, along with vitamin K, vitamin E, folate, potassium and both soluble and insoluble fiber, all in a relatively low-calorie package.”
Woman's World Answers
So in short, kiwifruit has it going on. Here, Palinski-Wade shares even more benefits you can expect from eating kiwis:
It aids digestive health
When it comes to kiwi benefits, the strongest and most consistent research points to gut health, Palinski-Wade says. “Clinical trials show kiwifruit can improve bowel regularity and help ease symptoms of irritable bowel syndrome (IBS).”
She explains that this effect seems to come from their unique combination of fiber, water-holding compounds and actinidin, a digestive enzyme that helps speed up gastric emptying, supports protein digestion and may even have a modest impact on the gut microbiome.
For both a healthy gut and digestive support, Palinski-Wade notes that most studies suggest eating one to two green kiwifruit per day, adjusting as needed based on your carbohydrate tolerance and digestive comfort.
It improves sleep
Move over, warm glass of milk. Eating kiwi in the evening has been linked to improved sleep quality and quantity. “Research has found that adults with sleep issues who ate two kiwifruit one hour before bed for four weeks fell asleep faster—by about one-third—and saw improvements in total sleep time and sleep efficiency,” she points out.
That’s largely because kiwifruit contain serotonin, which helps regulate your circadian rhythm and promotes better sleep.
It supports weight loss
With kiwifruit packing so much fiber and gut-healthy nutrients, it’s not surprising that they’ve also been shown to help us reach our weight-loss goals. In fact, a study in the Journal of Nutritional Science and Vitaminology showed that overweight and obese people who ate two kiwis for six weeks saw a significant reduction in body fat.
It boosts your immune system
There’s promising, but still developing, evidence suggesting kiwis support immunity, likely due to their antioxidant and anti-inflammatory effects, says Palinski-Wade. Indeed, a study in Advances in Food and Nutrition Research shows that the vitamin C and antioxidants in kiwifruit help combat oxidative stress and may reduce both the symptoms and frequency of upper respiratory infections.
It lowers blood pressure
Kiwi may also boast heart-protective benefits, notes Palinski-Wade. Case in point: One study in the journal Blood Pressure shows that people with moderately elevated blood pressure who ate three kiwifruit a day for eight weeks had lower blood pressure compared to those who ate one apple a day.
The best ways to enjoy kiwifruit
Want to add more kiwis to your diet? “Try them whole, sliced over Greek yogurt, added to overnight oats or blended into a smoothie with greens,” Palinski-Wade suggests. “Adding a protein source like Greek yogurt or cottage cheese helps support blood sugar balance and keeps you feeling full.”
The bottom line the health benefits of kiwi
They may be small, but kiwis deliver bigtime health benefits, helping you ease digestion, lose unwanted pounds, drift off to dreamland, lower blood pressure, boost immunity and more. To reap the benefits, aim to enjoy two kiwifruit per day—and consider adding a protein source like Greek yogurt to get even more benefits like increased satiety and energy.
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