The kiwi fruit tends to slip under the radar. Not nationally beloved like the strawberry or a universal staple like the banana. They’re just kind of… there.

But we’re calling time on this kiwi disrespect. While they may be slightly more challenging to eat (especially if you’re not a fan of unusual textures), kiwi fruits are incredibly nutrient-dense and have been scientifically proven to offer a long list of benefits. Oh, and they’re pretty tasty, too.

Don’t just take our word for it, though. Keep reading to check out just some of the amazing health benefits the kiwi fruit can offer, including some scientific research to back it up.  

It’s only relatively recently that scientists have started to truly understand the complex relationship between the foods we eat and our mental wellbeing, and a new study suggests eating kiwi fruit could be an effective way to make the most of this link.

The research, published in the British Journal Of Nutrition, showed that people with low vitamin C levels saw an increase in their mood and vitality after just four days of eating kiwi fruit. And it was kiwi fruit in particular that made a difference: in the same study, the participants who were simply given vitamin C supplements saw their mood improve after day 12.

This study was purely observational, so more research is needed to prove there’s a direct link between eating kiwi fruit and improved mood. 

But we do know that vitamin C can have a powerful effect on mental wellbeing, and when you consider the fact that two kiwi fruit (the recommended serving size) equates to over 100% of our daily vitamin C requirement, it’s hardly surprising that the researchers were able to observe this benefit. 

As far as immune-supporting fruits go, the kiwi certainly sits somewhere near the top. Its high vitamin C content aside, kiwi fruits are packed full of other nutrients that have been proven to help our bodies fight off diseases, including vitamins E and K, folate and carotenoids.

In fact, a paper that positioned kiwi fruits as a potential ‘daily prescription for health’ suggested the fruit could help reduce the severity of cold and flu symptoms in vulnerable populations such as older people and children.  

Eating a healthy diet is one of the most important things we can do to support our heart health, but adding kiwis to the mix could take things one step further.

One study found that when people with elevated blood pressure – one of the key heart disease risk factors – ate three kiwi fruits a day for eight weeks, their blood pressure was lower than those who ate one apple a day instead. 

Another study, published in 2012, found that male smokers who ate three kiwi fruits a day for eight weeks saw a reduction in both their blood pressure and platelet aggregation – a clumping together of platelets in the blood which can lead to your arteries becoming narrower.

Kiwi fruits have also been found to reduce total cholesterol and triglycerides (a type of fat found in the blood which can raise your risk of heart disease and stroke) and boost levels of heart-protective HDL cholesterol. 

They’re also a good source of potassium – which, again, has been shown to reduce the risk of someone developing cardiovascular diseases. 

If you want to give your digestive health a boost, then the humble kiwi could be the solution you’re looking for. Kiwi fruit contains an enzyme called actinidin, which helps to facilitate the breakdown of protein. If you struggle to digest protein-rich foods, eating a kiwi can help speed the process along and reduce any bloating or discomfort as a result.

Kiwi fruits also boast high levels of dietary fibre, both in their flesh and skin, which is important for reducing your risk of constipation and ensuring things remain regular.

And as an added bonus, consuming lots of dietary fibre can also lead to increased production of short-chain fatty acids, which are produced when the fibre is fermented by the gut microbiome. These powerful acids have anti-inflammatory, immunoregulatory and neuroprotective benefits. 

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