1. Kiwi can help keep your bones strong
Kiwi fruit contains vitamin K, which helps prevent osteoporosis (weak bones) and improves the mineral density of your bones.1
Further, vitamin K deficiency is associated with an increased risk of hip fractures,2 so keeping your levels of vitamin K topped up with foods like kiwi is a great way to protect yourself against bone degeneration, especially as you get older. 1 kiwi fruit contains 31% of your daily recommended intake of vitamin K.
Make sure to eat green leafy vegetables such as spinach, kale and green lettuce (also excellent sources of vitamin K) during another meal that day and you’ll be well on your way to getting the vitamin K you need for bone health throughout life.
2. Kiwi can support immune function
Although oranges are most people’s go-to for a quick hit of vitamin C, the kiwi fruit actually contains more. This is what gives kiwi its ‘superfood’ reputation.
Vitamin C is powerful antioxidant which helps the body fight oxidative damage from free radicals. Free radicals are found in toxins such as cigarette smoke and pollution.3 Even if you live an ultra-healthy lifestyle, free radicals are still made by the body throughout daily life.
You need 40mg of vitamin C every day, which can be met by eating just 1 kiwi!4
Did you know that caffeine can block your body’s absorption of vitamin C? Hold off on that coffee until after you’ve finished your kiwi to reap the full benefits.
3. Kiwi can give you your best skin ever
One of the better-known kiwi fruit health benefits. Kiwis are rich in the antioxidant vitamin E, which is known for promoting skin elasticity and can help protect against the premature ageing of the skin.5
You can also use kiwi fruit topically as an inexpensive skincare hack by rubbing it onto your skin. The natural fruit enzymes in kiwi will help exfoliate the skin by removing dead skin cells and help to leave your complexion brighter. This can increase photosensitivity, so remember your SPF afterwards.
So after you’ve finished your kiwi snack, pop the used skins in the fridge to use before bed.
4. Kiwi can give sluggish digestion a boost
Studies show that kiwi fruit contains a digestive enzyme which helps digest proteins, such as those found in yoghurt, cheese, fish and raw eggs.6
So, having a kiwi after dinner, especially when you’ve eaten something protein-rich, could help beat indigestion and bloating.
5. Kiwi can help you sleep
A small 2011 study found that eating kiwi fruit seemed to improve sleep quality in its 24 participants. After 4 weeks of kiwi consumption, their sleep onset (the time it took them to fall asleep), duration of sleep and efficiency of sleep had all improved.7