If you eat 3 kiwis a day, there are astonishing benefits

If you eat 3 kiwis a day, there are astonishing benefits
If you eat 3 kiwis a day, there are astonishing benefits

If you eat 3 kiwis a day, there are astonishing benefits 

The benefits of kiwis are one of the most important reasons why kiwi should not be missing from your food menu. Kiwi is a small, oval-shaped and delicious fruit loaded with antioxidants and nutrients suitable for your body.

Kiwi is delightful and refreshing. If you are looking to try something new from the usual bananas, watermelons, oranges, and pineapples believe me, kiwi is a great option.

This fruit is beautiful on the outside and really attractive. Its skin is fuzzy, edible, and brown in color.

Slicing into two halves, you would notice its vibrant green color speckled with black seeds. Merely observing the inner skin of this fruit is totally satisfying, but you still need to eat, chew and swallow to reap its full benefits.

Kiwis are grown mostly in New Zealand from June all through till October, while we could find it in California from November all through till May. So, whenever you want and feel the urge to grab a kiwi fruit, you can. Want to know why? Simply because it is always in season every year.

Kiwifruit is also called the Chinese gooseberry or yang tao. You may be wondering why the kiwifruit has names associated with the Chinese.

It is because kiwifruit originated from Northern China. As a matter of fact, it wasn’t eaten and enjoyed by humans as it is now. Back then, it was used as a traditional medicine to promote the growth of children and assist in safe childbirth.

There are other varieties of kiwifruit. Have you noticed the other varieties?

Most kiwis have yellow flesh other than green flesh and they are known as the golden or gold kiwifruit.

There is a massive production of kiwifruit in New Zealand, marketed by ZESPRI.

Kiwi is a tangy and sweet fruit. But, behind all its sweetness and tanginess is a bevy of nutrients including vitamins C, vitamin K, vitamin E, folate, and potassium. It is also loaded with a boost of fiber and antioxidants, both of which are capable of improving your health.

Many of us haven’t eaten kiwifruit wholly before. You might have tasted it in Greek yogurt parfait as a topping or as a smoothie. But our goal is to encourage you to bring the kiwifruit home.

According to some studies, eating at least three kiwifruits each day can have a massive impact on your health, positively. Read on to know more about the benefits of the kiwifruit, #4 is really surprising. Read and digest, then go out and pack yourself a basket of kiwifruit.

If you eat 3 kiwis a day, there are astonishing benefits
If you eat 3 kiwis a day, there are astonishing benefits

Nutritional facts of kiwifruit.

Kiwifruit contains mind-blowing nutrients and compounds that are just perfect for your health. Consuming a little or mighty portion of the fruit is enough to fill your body with nutrients.

One kiwifruit contains 69 grams of water and water is amazingly amazing for your health. Enough consumption of water helps you stay hydrated and when you are hydrated, your body functions optimally.

Plus, aside from hydration, this starfruit is fully concentrated in vital nutrients and vitamins that ensure your body is healthy and free from diseases.

What is in the kiwifruit that makes it unique and exceptional?

According to the United States Department of Agriculture(USDA), 69 grams of kiwi contains the following:

  • 42 calories
  • 215 milligrams(mg) of potassium
  • 1 gram of dietary fiber
  • 8 grams of protein
  • 23 mg of calcium
  • 64 mg of vitamin C
  • 2 grams of sugar
  • 1 mg of vitamin E
  • 8 micrograms (mcg) of vitamin K
  • 7 mg of magnesium
  • 60 international units(UI) of vitamin A
  • 17 mcg of folate
If you eat 3 kiwis a day, there are astonishing benefits
If you eat 3 kiwis a day, there are astonishing benefits

Benefits of kiwi

The benefits of kiwi are outstanding and unique. Kiwi is a great fruit simply because it is loaded with antioxidants and nutrients that deliver diverse health perks. These perks include boosted immune system, cardiovascular health, and prevention of diabetes. Guess what, there’s more. Read on!

  1. Stronger Immune System

As a person who is concerned about their general wellbeing, having a boosted or strong immune system should be important to you.

A strong immune system helps to ensure that common infections such as cold and flu do not affect you. Plus, it could also withstand and prevent the symptoms of chronic diseases like diabetes, heart disease, and sexually transmitted disease.

Filling your diet with the right nutrients can help to boost your system. Kiwi is an excellent source of these nutrients as it has an amazing nutritional profile.

Kiwi is rich in vitamin C and this nutrient is an immune booster. Consuming just one cup of kiwi exceeds your daily recommended intake of vitamin C – but not to worry, you can`t overdose.

  1. Better Digestion

Kiwi contains lots and lots of fiber. Fiber is essential for ensuring that enough bulk is added to stool so it could pass easily. Most people complain about having bowel issues – especially constipation or inability to pass out poop.

The ones who barely complain of this issue consume more fiber, frequently.

Fiber-rich foods lower the incidence of constipation and ensure bowel processes is regular.

Also, kiwi contains a proteolytic enzyme called actinidin. This enzyme also assists in better digestion by breaking down the proteins in your meal, giving way for more complete and effective digestion.

  1. Healthier Blood Pressure

According to some studies, eating three kiwis a day can lower blood pressure more than the fabled “apple a day”.

High blood pressure increases your risk for heart diseases and eventually, leads to death.

Kiwi contains bioactive compounds that can help lower blood pressure and keep it under control.

This particular benefit is all thanks to the fruits’ rich lutein content. Lutein is a potent antioxidant that keeps blood pressure under control and reduces the symptoms associated with it.

  1. Reduced Vision Loss

Kiwis are also amazing for reducing the incidence of vision loss.

One of the leading contributors to loss of vision is macular degeneration. Ask a person with a poor vision the reason behind their sickness, and you will hear macular degeneration.

Eating three kiwis per day can help protect you from macular degeneration and other eye-related diseases.

Both lutein and zeaxanthin, two powerful compounds assist in the reduction of macular degeneration by 36%.

Kiwis are also considered to prevent the formation of cataracts.

  1. Prevention of Heart Diseases

Most times, doctors advise their patients to consume a baby aspirin daily to reduce the effects of heart attack plus prevent heart attack or stroke.

Well, aspirin has a greater effect on the blood vessels, and it is negative. The thing is, aspirin thins the blood and reduces clotting, which eventually could block the artery and vein. Aspirin is a major contributor to most bleeding disorders.

Instead of taking a daily dose of aspirin, enquire from your doctor if kiwi could do the job.

According to a study, eating 2-3 kiwis every day has the same effect as aspirin. This daily intake of kiwi can reduce blood clotting, reduce the quantity of fat surrounding the bloodstream.

  1. Helps to Keep Your General Health in Check

One major cause of chronic health conditions and premature aging is oxidative stress. When oxidative stress occurs due to cell damage caused by free radicals, DNA is changed and damaged.

Free radicals are bad guys that have a way of messing up our body by damaging body cells and DNA, making us susceptible to diseases.

Kiwi contains antioxidants that may help to prevent the effects of free radicals.

Oxidative stress is linked to certain health conditions such as arthritis, Alzheimer’s disease, cancer, brain disorders, etc.

An intake of kiwi can reduce the occurrence of oxidative stress thereby also reducing the risk of various chronic health conditions.

And as such, improves your general health and keeps you looking young and feeling great.


Kiwi is a delicious fruit that can be enjoyed in a thousand and one ways. You could enjoy this fruit by eating it wholly, blending it into a delicious smoothie, using it as a topping, and also, as salads.

The seeds and skin are edible – so there is no point wasting all the good nutrients in all the parts of the kiwifruit. You could just slice it and eat, but most people prefer to peel off the fuzzy skin first.

Many studies have proven and emphasized the health benefits of eating three kiwi fruits per day.

Although not many persons can afford to consume kiwifruit 21 times a week, a great alternative could be a powdered supplement produced from kiwi extract. This supplement is rich and still loaded with nutrients.

Plus, you could also replace or combine the kiwifruit with other foods rich in lutein for a massive boost. These foods include carrots, peas, eggs, peaches, broccoli, kale, and oranges.

Kiwi is an amazing fruit that is great for your health simply because of its rich nutrient content. Grab a kiwi today.