Known for its vibrant color and refreshing taste, kiwi fruit is a super food enjoyed by many. Perfect on yogurt parfaits or in frozen fruit bars, it’s a delicious addition to countless recipes. Although this tropical fruit is small, its health benefits are powerful. Here’s everything you need to know about kiwi fruit, including nutrition facts and how to eat them.

Kiwi fruit is not often considered a “super food”, but in fact it is a fruit that is packed with important vitamins and minerals and can have a very positive effect on your health. These fuzzy brown fruits have a sweet and slightly tart taste with a green flesh inside which gives a unique flavor and a tropical touch. Kiwifruit contains a variety of nutrients such as fiber, vitamin C, folic acid, copper, potassium, antioxidants, vitamin E, and vitamin K. The skin and seeds are edible, although many people choose to peel it because of its fuzzy texture.

Kiwi Fruit Health Benefits

Kiwis are a difficult growing fruit and are readily available year round in supermarkets. They are cultivated in California from November to May and in New Zealand from June to October. The fruit also comes in 50 different varieties with flesh ranging from creamy gold to hot pink, each with varying flavor profile and usage.

Health Benefits Of Kiwi Fruit

1. Boosts immunity

Kiwifruit is so rich in vitamin C that one cup contains more than double your recommended daily requirement. Vitamin C is great for strengthening your immune system. One study found that consuming kiwi fruit may reduce the risk of developing the flu and similar illnesses, especially in children and people over 65. Kiwifruit also contains a lot of vitamin E, which is necessary for the production of immunoglobulins that destroy harmful pathogens.

2. Prevents vision loss

Kiwis can prevent macular degeneration and ultimately vision loss. Kiwifruit contains zeaxanthin and lutein (or the “eye vitamin). These two compounds perform the same function as antioxidants and help form vitamin A, an essential nutrient for your eyes. They also absorb excess light which can damage our retinas and protect the eye from cataracts and other eye diseases.

A healthy nervous system can have positive effects on your retina, which contains the highest concentration of nerves and is essentially the communication center of the eye. Kiwifruit also contains a good amount of copper, which is an essential nutrient that supports the nervous system and therefore supports the proper functioning of the eyes.

3. Improves skin health

Collagen is an essential nutrient that supports the structure of the skin and strengthens bones. Vitamin C from kiwifruit is a key component in the synthesis of collagen in the body. Eating kiwi fruit can help support your skin structure and keep it hydrated and healthy.

The anti-inflammatory properties and vitamin C of kiwis can be beneficial for people with acne and can drastically reduce the production of sebum in the pores. Simply apply the kiwi extract mixed with aloe vera to your skin and leave it on overnight for best results.

4. Helps treat asthma

Studies have shown that consuming fruits like kiwi, which are high in vitamin C and high in antioxidants, can have a positive effect on lung function and in turn help treat people with asthma. Fresh kiwi fruit may also be beneficial in reducing wheezing in children with asthma.

5. May promote healthy weight loss

This low-calorie yet nutrient-dense snack is packed with filler fiber to help keep you full. Kiwis are also over 90% water, which can help hydrate the body.

6. Helps regulate blood pressure

Kiwifruit can help lower high blood pressure and prevent illnesses such as heart attacks and strokes. One study showed that those who ate 3 kiwis per day for 8 weeks had a reduction in their diastolic and systolic blood pressure. Kiwis contain an antioxidant, lutein, which may be responsible for its ability to regulate blood pressure. Vitamin C in kiwi fruit can also help lower blood pressure.

7. Prevents wrinkles

It is the power of vitamin C again at work here, as it is needed to stimulate collagen for healthy skin. In a study published in the American Journal of Clinical Nutrition, foods high in vitamin C were linked not only to less noticeable wrinkles, but also less dryness. Vitamin C also works to reduce inflammation, just like the antioxidants that kiwis are rich in, which minimizes puffiness around the eyes.