Kiwi Fruit, aids digestion, helps sleep and contains more vitamin c per serve than oranges


Health Benefits of Kiwi fruit are as follow;

This fuzzy, exotic fruit with the dazzling green interior is a tropical treasure trove of vitamins, nutrients and minerals including more vitamin C per serving than oranges, vitamin E, Actinidain (a protein-dissolving enzyme), carotenoids, calcium, chromium, copper, fibre, flavonoids, folic acid, iron, magnesium, phytonutrients, potassium and zinc. 


Kiwis make people smile, and not only for their tangy punches of flavor and vibrant pops of color, but also because they have an amazing array of health benefits including but not limited to;

Anti-cancer properties Vitamin C is a powerful anti-oxidant, which combats the oxidative stress caused by cell-damaging free radicals.

Arthritis Vitamin C, as anti-oxidant, deactivates the free radicals that cause the uncomfortable inflammation often associated with osteo-and-rheumatoid arthritis.

Bone health Magnesium and potassium, as prevalent in kiwis, can help prevent age-related bone weakening and loss.

Diabetes Due to its inherent fibre-richness, the kiwi fruit is a wonderful edible means of regulating blood sugar levels.

Digestive health Actinidain, an enzyme found in kiwi, easily dissolves protein and helps with healthy, stress-free digestion.  The kiwi’s wealth of fibre can ease constipation and prevent various other intestinal conditions and discomforts.

DNA The kiwi fruit’s high content of important anti-oxidants, with Vitamin C being just one, has the uncanny ability to well-protect our DNA from the oxidative stress associated with cell-damaging free radicals.  This is why anti-oxidants are so important in the proactive fight against cancer.

Eye health Vitamins A, C and E, and carotenoids, have been shown to protect against macular degeneration and promote higher visual acuity.

Heart health Eating kiwis on a regular basis have been proven to reduce blood clotting.  Vitamin C is known to lower blood pressure and fight atherosclerosis. Chromium helps regulate the heartbeat. The abundance of fibre in the kiwi fruit can lower cholesterol. Potassium also plays an important role in protecting the blood vessels and heart and lowering blood pressure, as well.

Immune system health Kiwis have an extraordinary amount of vitamin C.  One serving alone has over 200% the RDA! Eating kiwis will do wonders in boosting your immune system and staving off various infections and diseases.

Pregnancy Folic acid, as found in kiwis, is very important for expectant mothers as it helps prevent neural tube birth defects in unborn babies.

Respiratory health Vitamin A is successful in treating respiratory ailments and has been shown to lessen the severity of asthma symptoms such as wheezing.

Sleep disorders Kiwis have been studied to show that a fair intake of the fruit could actually improve and alleviate any sleep-related issues or problems due to melatonin.


Anti-oxidant properties Vitamins A, C and E, as well as carotenoids are super-house anti-oxidants, which protect the body from cell-damaging free radicals and instead promote smooth, elastic skin, shiny, supple hair and strong, hearty nails.  Zinc also plays a role in doing this.


Energy Magnesium boosts your energy level, so grab a kiwi before you hit your daily workout.

Fibre One serving of kiwi has about 5 grams of fibre, which will keep your bowels regular and contribute to a more steady, healthy weight loss.


 A sliced or decoratively carved kiwi makes for a delightful addition to any fancy fruit salad.

Kiwi’s sweet tanginess makes it a natural for a whirl in the blender.  You can make it with almost any other zippy fruit of your liking, such as strawberries, for a luscious body-cooling summer smoothie.

If you have a long, happily lazy Saturday stretched out in front of you, roll up your sleeves and make some lovely and unique kiwi and lemon myrtle jams or jellies.

Kiwi is also a terrific component to add to a glistening sauce or glaze for your favorite lean protein such as pork tenderloin or white meat chicken skewers, blend and used on tough cuts of meat as a natural tenderizer before cooking due to actinidin .

Add kiwi slices to your native Australian finger lime tart for pops of pretty color and punches of tropical taste.

Some folks throw bits of kiwi into their homespun whole grain pancakes.

And speaking of kiwi bits, toss them into a fine tropical summer salsa to serve with baked cassava chips or as a garnish with seared white sea bass.

Kiwi is always a pleasant surprise when added to a fresh tuna salad or a sweet and spicy scallop ceviche.

Aim to really impress your guests at your next al fresco gathering with a tray of kiwi-mint juleps.

“Interesting fact about the kiwi fruit:  It was actually named after New Zealand’s national bird, the kiwi bird, due to its semblance of features”

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Cassandra Austin

Kitchen Coaching, Nutrition and Selfcare

A Corporate Chef with extra qualifications in< Diet and Nutrition, Food and Wellness, Food Psychology, Kitchen Medicine Vocational education trainer in Commercial Cookery, Dip Hospitality Management  & Business



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