Kiwi health benefits – Discover some properties

The kiwi or kiwi ( Actinidia delicious ) is a green and sweet fruit, of Chinese origin and with a rind with a kind of “hair”, which are responsible for against pests and insects in general. For those who don’t know, it is very beneficial for health, having in its composition a lot of vitamin C, including much more than in an orange. It is also rich in fiber, which helps with the absorption of nutrients and aids in weight loss, as they are digestive.

This fruit has been more consumed in Brazil in recent years, as the dissemination of its benefits today is wider. In general, people have been enjoying this oriental fruit with a peculiar flavor, endowed with a beauty that draws attention. In this article, we will bring you the relevant information about this tasty and nutritious fruit, how to grow it at home and ways to consume it.



As stated before, the benefits of kiwi fruit are numerous, as the fruit is very rich in vitamins and fiber. Let’s list some of the most studied by scientists and nutritionists:

– Increased immunity : Kiwi fruit has a lot of vitamin C, which is great for immunity. Who has never heard that orange prevents the flu due to this vitamin? Well, the same happens with the Chinese fruit, with the advantage of having higher concentrations of this vitamin. Furthermore, it has an anti-oxidant effect which also helps to improve the immune system.

– Aids digestion : Kiwi benefits are not lacking and one of them is the high concentration of fiber. They are great for maintaining digestive health and improving nutrient absorption. It’s a way to help the body get rid of toxins, even helping with weight loss.

– Prevention of cardiovascular diseases : Numerous studies claim that the properties of kiwi fruit greatly help blood clotting, which is a cause of heart attacks. Many experts recommend the use of at least two fruits a day for those who have problems of this type.

– Can be consumed by diabetics : It has a low glycemic index, which is great for people with diabetes. But its taste is pleasant despite this, making it an ideal fruit for those who need to avoid sugar.

– Prevention of diseases such as cancer : The kiwi fruit is associated with the prevention of several diseases, including cancer, as it has a lot of vitamin A, which helps the body to recover from bad emotions such as stress. This stress is the cause of several types of cancer and the fruit can help a lot in reducing it, as it acts directly with free radicals, anti-oxidizing the body.

– Protects muscle health : Anyone who trains hard or even who wants a healthy body needs to bet on foods that bring muscle health, right? A good bet is the kiwi, which has the oxidizing action, mentioned in this article, which helps in this task.

– Helps in weight loss : We can say that kiwi fruit is a fruit that has simple and intelligent carbohydrates in its composition. They are great for weight loss, as they do not allow insulin to be released in an exaggerated way, which causes delays in weight loss. For those on a diet for this purpose, the recommendation is to eat two fruits a day, between meals, replacing afternoon and mid-morning coffees.

– Protects DNA : Recently, a study was done by Collins, Horska and Hotten that showed that the antioxidants present in Kiwi help protect DNA and cells in general. This protection also helps prevent cancer.


There are many ways to prepare the fruit. Below, we will mention the main ones:

– Eat like an apple : Wash the fruit and bite it like an apple, without discarding the skin, as it is very nutritious and contains concentrated vitamins. Also, many people find the whole fruit to be very tasty.

– Cut it in half and eat the core of a spoon : For those who don’t like the skin, this is a way to consume the properties of the fruit, without wasting it.

– Make a juice : Cut the fruit into slices and beat in a blender, adding sugar or sweetener. It’s easy to make and tastes really good.

– Cut into slices and add a frosting : It can be whipped cream , chocolate syrup, strawberry, etc. In this case, the calories increase, but it ends up being a nutritious and beautiful dessert to serve guests, for example.

– Make a kiwi jelly : this is a way to vary the consumption of the fruit, putting it on bread, toast and biscuits. See the step by step:

Ingredients :

* A pot of conversation

* Three kiwis

* Lemon juice

* Pineapple juice

* Apple juice

How to do it: Blend everything in a blender and refrigerate. It is very tasty!

– Add kiwi fruit to your favorite cake: Now is the time to innovate. That orange cake can have a kiwi in the mix, which will make it very nutritious and tasty. It can also be present in the syrup.

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Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

Robert Asprin

Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

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