Health Benefits of Kiwi That Make It Smoothie-Bowl Worthy

Tiny, bright green, and slightly fuzzy, kiwis are one of the most underrated fruits in the produce aisle. But don’t let their small size fool you these little powerhouses are loaded with nutrients that can boost your health in more ways than one.

Originally from China and now widely grown in New Zealand and California, kiwifruit has found its way into smoothie bowls, fruit salads, and even savory dishes around the globe. Whether you’re looking to boost your vitamin intake or support your digestion, here’s why kiwi is worth a spot in your regular rotation.

1. A Nutrient-Dense Superfruit

Just one medium kiwi (about 69 grams) delivers 71% of your daily vitamin C, helping support immunity, collagen production, and wound healing. That’s nearly as much as an orange but with fewer calories and sugar.

Kiwis also offer a mix of other key nutrients:

• Calcium

• Iron

• Magnesium

• Phosphorus

• Potassium (215 mg more than half the potassium of a banana)

• Vitamin K (23% of the daily recommended intake)

In short, it’s a multivitamin wrapped in green.

2. May Support Weight Loss

Trying to lose weight without feeling deprived? Kiwis are low in calories (about 42 per fruit), contain just 6 grams of sugar, and are virtually fat-free.

They’re also high in fiber, which helps promote feelings of fullness. A single kiwi delivers over 2 grams of fiber, making it a great snack for curbing cravings in between meals.

3. Supports Digestive Health

Thanks to their unique combo of soluble and insoluble fiber, kiwis are incredibly gut-friendly. The green flesh contains soluble fiber, which helps regulate blood sugar and cholesterol, while the seeds and edible skin are full of insoluble fiber, which adds bulk to your stool and can help relieve constipation.

For best results, eat the whole fruit skin and all. Just give it a gentle scrub to reduce fuzz and you’re good to go.

4. Heart-Healthy Potential

A 2004 study found that eating 2 to 3 kiwis a day could lower triglycerides by up to 15%. And with elevated triglycerides being a risk factor for heart disease, that’s a noteworthy stat.

Kiwi’s vitamin C and potassium also help manage blood pressure and oxidative stress, both of which play a role in cardiovascular health.

5. Improves Blood Clotting

Thanks to its vitamin K content, kiwi plays a role in healthy blood clotting, which helps prevent excessive bleeding from cuts or injuries. This nutrient is often overlooked, but it’s essential for bone health and wound recovery.

6. May Help Lower Blood Pressure

A 2014 study found that eating three kiwis per day was more effective at reducing blood pressure than eating an apple a day. This is likely due to kiwi’s potassium and antioxidant profile, which helps regulate sodium balance and reduce vascular inflammation.

7. Supports Respiratory Health

Kiwis may even help you breathe easier. A 2000 study involving over 18,000 children in Italy found that those who ate more vitamin C-rich fruits like kiwi had fewer episodes of wheezing and other respiratory symptoms.

Vitamin C also helps with exercise-induced bronchoconstriction, a condition that narrows airways after intense physical activity. Less wheezing more time powering through your workouts.

How to Add Kiwi to Your Diet

• Sloop it: Slice in half and scoop out the flesh with a spoon

• Eat the skin: It’s edible and adds extra fiber

• Toss in smoothies: For extra vitamin C and tang

• Top your yogurt or granola: Kiwi adds color, texture, and nutrients

• Freeze for later: Sliced kiwi can be stored in the freezer for up to 12 months

Kiwis will stay fresh in the fridge for about 4 weeks, or even longer if they’re still firm and unripe when purchased. Ripen them at room temperature or place them in a paper bag with a banana to speed things up.

Bonus: Kiwi Yogurt Parfait Recipe

Ingredients:

• ½ cup plain Greek yogurt

• 1–2 drops vanilla extract

• ½ teaspoon honey

• 1 kiwi, sliced

Instructions:

1. Mix yogurt and vanilla in a bowl.

2. In a glass, layer yogurt, honey, and kiwi slices.

3. Top with slivered almonds or granola if desired. Serve chilled.

Whether you're snacking straight from the spoon or blending it into your next smoothie bowl, kiwi is a simple, delicious way to fuel your day and your health.

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