Kiwifruit Health Benefits


Kiwifruit Health Benefits

What is Kiwifruit?

Kiwifruit health benefits

Kiwi fruit, also known simply as "kiwi" or "kiwifruit," is a small fruit with a fuzzy brown exterior and vibrant green flesh inside. It is oval in shape and has tiny black seeds spread throughout the flesh. The fruit has a unique and refreshing flavor that is often described as a combination of strawberries, bananas, and melons.

Kiwi fruit originated in China, specifically in the Yangtze River Valley. It was originally known as the Chinese gooseberry. In the early 20th century, seeds of the kiwi fruit were brought to New Zealand by missionaries. New Zealand's favorable climate and growing conditions allowed the fruit to thrive, and it was eventually cultivated and commercially grown there. As a result, New Zealand became the leading producer and exporter of kiwi fruit.

In the 1960s, to avoid conflicts with trade restrictions related to the term "gooseberry," the fruit was renamed "kiwifruit" as a marketing strategy, highlighting its resemblance to the kiwi bird, the national symbol of New Zealand. Since then, kiwi fruit has gained popularity worldwide and is now grown in various countries with suitable climates, including Italy, Chile, France, and the United States, among others.

Biggest Producers of Kiwifruit

The biggest growers of kiwifruit are:

China: China is the largest producer of kiwifruit in the world. It has favorable growing conditions and a long history of cultivating the fruit. The major kiwifruit-producing regions in China include Shaanxi, Sichuan, and Zhejiang.

Italy: Italy is one of the leading producers of kiwifruit globally. The country is known for its high-quality kiwis, particularly the Hayward variety. The main kiwifruit-growing regions in Italy are in the northern part of the country, such as Lazio, Veneto, and Emilia-Romagna.

New Zealand: Although New Zealand is not the largest producer, it has played a significant role in the global kiwifruit industry. New Zealand's kiwifruit industry began with the cultivation of the fruit in the early 20th century, and it remains an important exporter of kiwifruit, especially the Hayward variety.

Iran: Iran has become a major player in kiwifruit production in recent years. The country has suitable climatic conditions for kiwi cultivation and has been increasing its production and export of the fruit. The main kiwifruit-growing regions in Iran include Gilan, Mazandaran, and Fars provinces.

Greece: Greece is known for its high-quality kiwifruit, particularly the Actinidia deliciosa variety. The country has favorable Mediterranean climate conditions for kiwi cultivation. The major kiwifruit-growing regions in Greece are in the northern part of the country, including regions like Peloponnese and Thessaly.

Other notable kiwifruit-growing countries include Chile, France, South Korea, Japan, and the United States (primarily in California). The global demand for kiwifruit continues to grow, and new kiwifruit-growing regions are emerging in different parts of the world.

8 Kiwifruit Health Benefits

Kiwifruit slices

Kiwifruit is known for its numerous health benefits. Here are some of the key health benefits associated with consuming kiwifruit:

  • Kiwifruit Health Benefits #1 – High in Nutrients: Kiwifruit is packed with essential nutrients. It is a good source of vitamins C, E, and K. It also provides dietary fiber, potassium, folate, and antioxidants.
  • Kiwifruit Health Benefits #2 – Rich in Vitamin C: Kiwifruit is particularly abundant in vitamin C, which is important for immune function, collagen synthesis, wound healing, and the protection of cells from oxidative stress.
  • Kiwifruit Health Benefits #3 – Good for Digestive Health: Kiwifruit contains a significant amount of dietary fiber, including both soluble and insoluble fiber. This fiber content promotes healthy digestion, aids in regular bowel movements, and may help prevent constipation.
  • Kiwifruit Health Benefits #4 – Supports Heart Health: Kiwifruit has been associated with various cardiovascular benefits. The fiber content helps maintain healthy cholesterol levels, while the high potassium content helps control blood pressure. The antioxidants in kiwifruit may also contribute to heart health by reducing oxidative stress and inflammation.
  • Kiwifruit Health Benefits #5 – Supports Immune Function: The high vitamin C content in kiwifruit is beneficial for immune function, as it helps enhance the production of white blood cells and strengthens the body's defense against infections.
  • Kiwifruit Health Benefits #6 – Antioxidant Properties: Kiwifruit contains antioxidants, such as vitamin C, vitamin E, and polyphenols, which help protect the body's cells from damage caused by free radicals. Antioxidants contribute to overall health and may have anti-aging effects.
  • Kiwifruit Health Benefits #7 – Skin Health: The combination of vitamin C and other antioxidants in kiwifruit helps maintain healthy skin. Vitamin C is essential for collagen synthesis, which supports skin elasticity and helps prevent skin aging.
  • Kiwifruit Health Benefits #8 – Weight Management: Kiwifruit is relatively low in calories and high in fiber, making it a satisfying and nutrient-dense choice for those aiming to manage their weight.

It's worth noting that individual health benefits may vary, and it's always a good idea to incorporate a variety of fruits and vegetables into your diet for overall well-being.

When is it best to east kiwifruit?

Kiwis typically reach their peak ripeness during the late summer and early autumn months in the northern hemisphere, specifically from August to October. The exact timing can vary depending on the specific variety and growing region. Kiwifruit are typically harvested when they are mature but still firm and allowed to ripen off the vine.

You can determine if a kiwifruit is ripe by gently pressing it. If it gives slightly under your touch and feels slightly soft, it is likely ripe and ready to eat. Overripe kiwifruit become mushy and may have a fermented taste, so it's best to eat them when they are at their ideal ripeness, neither too hard or too soft. Keep them refrigerated to prolong their shelf life.

Kiwifruit Bioactive Compounds

Kiwifruit contains several bioactive compounds that contribute to its health benefits. Here are some of the key bioactive compounds found in kiwifruit:

  • Vitamin C: Kiwifruit is renowned for its high vitamin C content. Vitamin C is a powerful antioxidant that helps protect cells from damage, supports immune function, and aids in collagen synthesis.
  • Fiber: Kiwifruit is a good source of dietary fiber, including both soluble and insoluble fiber. Fiber promotes digestive health, helps regulate blood sugar levels, and supports heart health.
  • Polyphenols: Kiwifruit contains various polyphenols, including flavonoids and phenolic acids. These compounds have antioxidant properties and contribute to the fruit's overall antioxidant capacity.
  • Carotenoids: Kiwifruit contains carotenoids such as beta-carotene, lutein, and zeaxanthin. These compounds act as antioxidants and are beneficial for eye health and protection against oxidative stress.
  • Actinidin: Actinidin is a proteolytic enzyme found in kiwifruit. It aids in the digestion of proteins and may contribute to improved digestive health.
  • Serotonin: Kiwifruit is a natural source of serotonin, a neurotransmitter known for its role in mood regulation. Serotonin in kiwifruit is believed to have a positive impact on sleep quality and overall well-being.
  • Omega-3 Fatty Acids: Kiwifruit seeds are a source of omega-3 fatty acids, particularly alpha-linolenic acid (ALA). Omega-3 fatty acids are known for their anti-inflammatory properties and potential benefits for heart and brain health.

These bioactive compounds work synergistically to provide various health benefits associated with kiwifruit consumption. However, it's important to note that the concentration of these compounds can vary depending on the kiwifruit variety, ripeness, and growing conditions.

Kiwifruit Vitamins and Minerals

Kiwifruit vitamins and minerals


Kiwifruit is known for its impressive vitamin content. The chief vitamins found in kiwifruit include:

  • Kiwifruit Health Benefits – Vitamin C: Kiwifruit is renowned for its exceptionally high vitamin C content. A medium-sized kiwifruit can provide more than 100% of the recommended daily intake of vitamin C. This vitamin is crucial for immune function, collagen synthesis, wound healing, and antioxidant protection.
  • Kiwifruit Health Benefits – Vitamin K: Kiwifruit is a good source of vitamin K, specifically vitamin K1 (phylloquinone). Vitamin K plays a vital role in blood clotting and bone health. Adequate vitamin K intake is necessary for proper calcium utilization and the maintenance of strong bones.
  • Kiwifruit Health Benefits – Vitamin E: Kiwifruit contains vitamin E, which is a fat-soluble vitamin with antioxidant properties. Vitamin E protects cells from oxidative damage and helps maintain healthy skin and eyes.
  • Kiwifruit Health Benefits – Vitamin A: Kiwifruit contains a small amount of vitamin A in the form of beta-carotene, which is a precursor to vitamin A. Vitamin A is essential for healthy vision, immune function, and the maintenance of healthy skin and tissues.

While these vitamins are the chief ones found in kiwifruit, it's worth noting that kiwifruit also contains trace amounts of other vitamins such as vitamin B6, folate, and vitamin E, which contribute to its overall nutritional profile.


Kiwifruit contains a variety of minerals and trace minerals. Here are some of the notable ones found in kiwifruit:

  • Kiwifruit Health Benefits – Potassium: Kiwifruit is a good source of potassium, an essential mineral that plays a crucial role in maintaining proper fluid balance, nerve function, and muscle contraction. It also helps regulate blood pressure.
  • Kiwifruit Health Benefits – Copper: Kiwifruit is relatively high in copper, a trace mineral involved in various physiological processes. Copper is important for the formation of red blood cells, collagen synthesis, and the function of antioxidant enzymes.
  • Kiwifruit Health Benefits – Magnesium: Kiwifruit contains magnesium, which is involved in over 300 enzymatic reactions in the body. Magnesium is crucial for muscle function, nerve transmission, energy production, and bone health.
  • Kiwifruit Health Benefits – Calcium: Kiwifruit contains a small amount of calcium, which is essential for the development and maintenance of strong bones and teeth. Calcium also plays a role in muscle function, blood clotting, and nerve signaling.
  • Kiwifruit Health Benefits – Phosphorus: Kiwifruit contains phosphorus, a mineral that works in conjunction with calcium to build and maintain healthy bones and teeth. Phosphorus is also involved in energy metabolism and cellular function.
  • Kiwifruit Health Benefits – Iron: Kiwifruit contains a small amount of iron, a mineral necessary for the production of red blood cells and oxygen transport throughout the body. Iron is important for maintaining energy levels and preventing iron-deficiency anemia.
  • Kiwifruit Health Benefits – Zinc: Kiwifruit contains trace amounts of zinc, an essential mineral that plays a role in immune function, wound healing, DNA synthesis, and the sense of taste and smell.

These minerals and trace minerals in kiwifruit contribute to its overall nutritional value and can support various physiological functions in the body.

Benefits of Eating Kiwi at Night

Eating kiwi at night may offer several potential benefits. Here are a few reasons why consuming kiwi before bedtime can be advantageous:

Kiwifruit Health Benefits – Sleep Promotion: Kiwi is known for its sleep-promoting properties. It contains several compounds that may help improve sleep quality, such as serotonin and antioxidants. Serotonin is a neurotransmitter that aids in regulating sleep-wake cycles and promoting relaxation. Additionally, the antioxidants present in kiwi can help reduce oxidative stress, which can contribute to better sleep.

Kiwifruit Health Benefits – Melatonin Content: Kiwi is one of the few fruits that naturally contains melatonin, a hormone that regulates the sleep-wake cycle. Consuming kiwi before bed may increase melatonin levels in the body, helping to promote better sleep and regulate sleep patterns.

Kiwifruit Health Benefits – Fiber Content: Kiwi is a good source of dietary fiber. Consuming fiber-rich foods before bed can help promote satiety, keeping you feeling full for longer. This may prevent hunger pangs or disturbances during the night, potentially leading to a more restful sleep.

Kiwifruit Health Benefits – Nutrient Density: Kiwi is packed with essential nutrients, including vitamins C, E, K, and folate, as well as minerals like potassium and magnesium. Enjoying a kiwi as part of your evening routine can provide your body with these beneficial nutrients, supporting overall health and well-being.

Kiwifruit Health Benefits – Digestive Health: The fiber content in kiwi can aid digestion and promote regular bowel movements. Consuming kiwi at night may help maintain a healthy digestive system, preventing discomfort or disturbances that could disrupt sleep.

It's important to note that individual responses to kiwi or any food can vary. While kiwi may offer potential benefits for sleep, it's advisable to listen to your body and observe how it specifically affects you. If you have any specific concerns or dietary restrictions, it's best to consult with a healthcare professional or nutritionist.

About Eating Kiwifruit Skins

Every part of the kiwifruit is edible, including the skins. But watch out of you're prone to kidney stones as the skins contain oxalate. Find out more about this here.

Kiwifruit Culinary Uses

Kiwifruit is a versatile fruit that can be used in various culinary preparations. Here are some of the most popular culinary uses of kiwifruit:

  • Fresh Consumption: Kiwifruit is commonly enjoyed fresh, either on its own or added to fruit salads, green salads, or yogurt parfaits. Its vibrant green color and tangy flavor make it a refreshing and nutritious snack.
  • Smoothies and Juices: Kiwifruit is a popular ingredient in smoothies and juices due to its unique flavor and high vitamin content. It adds a refreshing tartness and pairs well with other fruits like bananas, berries, and citrus fruits.
  • Desserts: Kiwifruit is often used in desserts to add a burst of color and flavor. It can be used in fruit tarts, pies, cakes, and fruit salads. Kiwifruit can also be used as a topping for pavlovas, ice cream, or gelato.
  • Salsas and Relishes: Kiwifruit can be diced or mashed and used in salsas and relishes to add a sweet and tangy element. It works well in combination with ingredients like tomatoes, onions, peppers, and cilantro. Kiwifruit salsa is a popular accompaniment to grilled meats or seafood.
  • Marinades and Dressings: Kiwifruit can be pureed and used as a tenderizing marinade for meats, especially in Asian cuisines. It contains natural enzymes that help break down proteins. Kiwifruit can also be used in homemade salad dressings for a touch of sweetness and acidity.
  • Baked Goods: Kiwifruit can be used in baked goods like muffins, bread, cakes, and tarts. It adds moisture and a unique flavor twist. Kiwifruit can also be used as a filling in pastries or as a topping for cheesecakes.
  • Preserves and Chutneys: Kiwifruit can be made into jams, jellies, or chutneys, either on its own or in combination with other fruits. These preserves can be enjoyed on toast, crackers, or as accompaniments to cheese platters.

These are just a few examples of the culinary uses of kiwifruit. Its versatility allows for creativity in incorporating it into a wide range of dishes and preparations.

Herbs, Spices, and Minerals

Powdered Minerals

As with everything we eat, herbs and spices work optimally in the presence of the full complement of 75+ pure hydrophilic plant-derived minerals. See this page for a complete rundown of why we need ALL the minerals mother nature ought to give us with our foods. Unfortunately, if the herbs and spices are grown on mineral-deficient soils (most commercial farm soils are), they will also lack vital minerals.

Volcanic And Glacial Soils

Those fortunate to have fresh glacial or volcanic soils added to the soil in which their herbs grow can be certain that their herbs will contain many minerals now missing in most soils around the world.

Can We Add Minerals To Grow Bags?

Yes. Our Powdered Minerals contain 75+ minerals from 70-million-year-old Senonian compost extracted from the TRC mines in Utah. Simply add a spoonful of the powder to a watering can before watering the Grow Bag. You only need to do this once because plants take the minerals in trace amounts to be incorporated into their tissues. Think about tomato plants in greenhouses: mineral-rich, juicy tomatoes every time! But growing your own herbs is just as good.


It’ll be worthwhile experimenting: compare the growth and yields of herbs grown in soils with added powdered minerals with those in grow bags with ordinary compost. First, of course, you must adopt the scientific approach and use controls with various mineral dosages. Then repeat the experiment with other herbs. But one thing is for sure: eating mineral-rich herbs will mean you also get to benefit from the minerals.

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Sizzling Minerals – Pure hydrophilic plant-derived Senonian minerals

Learn more about Sizzling Minerals