Two Kiwis a Day May Help Keep the Doctor Away
Although kiwi is available year round, its bright flavor and refreshing taste make it a popular choice during the summer months. But its health benefits extend well beyond its sweet, tangy flavor.
According to Tiffany Rios, RD, CDE, a registered dietitian and certified diabetes care and education specialist with Shore Physicians Group Endocrinology, kiwi offers a unique combination of nutrients that can benefit immunity, digestive health, and heart health.
One of kiwi’s biggest nutritional surprises is its vitamin C content. “Gram for gram, kiwi delivers nearly twice the vitamin C of an orange,” Rios said. Per 100 grams, green kiwi contains approximately 90 milligrams of vitamin C compared with about 53 to 59 milligrams in an orange. Vitamin C supports immune function, collagen production, wound healing, and acts as an antioxidant that helps protect cells from damage.
Beyond its impressive vitamin C content, kiwi also supports digestive health. A healthy gut depends on maintaining a balanced community of beneficial bacteria, also known as the gut microbiome. These beneficial bacteria help reduce inflammation, support the absorption of vitamins and minerals, protect the lining of the digestive tract, and promote regular digestion.
“When that balance is disrupted, people may experience constipation, bloating, stomach discomfort, or irregular bowel habits,” Rios said. “Supporting the gut microbiome through healthy food choices can make a real difference.”
One reason kiwi stands out is because it contains actinidin, a natural enzyme concentrated in both the flesh and skin of the fruit. Actinidin helps promote gastric emptying by helping food move more efficiently from the stomach into the small intestine and through the digestive tract. Research has shown that eating two kiwis each day may help improve bowel regularity and reduce constipation by supporting healthy digestion.
In addition to actinidin, kiwi is an excellent source of dietary fiber. Fiber feeds the beneficial bacteria that live in the gut, creating a healthier digestive environment while supporting the integrity of the intestinal lining.
Another important nutrient found in kiwi is potassium, which helps regulate blood pressure, supports healthy muscle function, and contributes to normal heart function.
Adding kiwi to your diet is simple. It can be eaten on its own, blended into smoothies, or added to plain Greek yogurt. While many people peel kiwi before eating it, the skin is edible after washing and contains additional fiber along with some of the fruit’s naturally occurring actinidin.
“Kiwi is a simple food that’s packed with nutritional value,” Rios said. “Adding it to your diet is an easy way to support gut health, boost your vitamin C intake, and contribute to your overall wellness.”
People with a known kiwi allergy should avoid the fruit, and anyone taking medications that require careful monitoring of vitamin K intake should discuss significant dietary changes with their healthcare provider.
To schedule an appointment with Tiffany Rios, RD, CDE, at Shore Physicians Group Endocrinology, located at 18 West New York Avenue in Somers Point, call 609-365-5300.
