Why kiwi should be part of your daily routine? Benefits for digestion, skin, and immunity

The first bite of a kiwi is always refreshing—a unique combination of tangy sweetness and bold flavour. Adding kiwi to a morning routine can offer a boost of high fibre, antioxidants, and immunity-boosting vitamin C. This small yet powerful addition to the diet promotes better digestion, healthier skin, and an energising start to the day.

Most people eat only the vibrant green interior of the kiwi, but the often-overlooked kiwi skin is packed with nutrients. Peeling the kiwi removes about half of its valuable fibre, vitamins, and antioxidants. Experts recommend a daily fibre intake of at least 25 grams for women and 38 grams for men. This fibre comes in two types: soluble, which nourishes gut bacteria and helps reduce inflammation, and insoluble, which supports regular bowel movements and reduces bloating.




Kiwi skin's defence against cellular damage


Eating the skin increases your fibre intake by nearly 50%, aiding digestion and reducing bloating. Dietary fibre is essential for gut health, feeding beneficial bacteria that improve digestion and may reduce cancer risks, according to the American Institute for Cancer Research. Fibre-rich foods, like kiwi, support digestive health and may lower the risk of cancers affecting the oesophagus, stomach, colon, and rectum.

Kiwi skin is also a powerhouse of antioxidants, containing three times more than the fruit itself. These antioxidants, including vitamins C and E, combat harmful free radicals that accelerate ageing, damage cells, and increase the risk of disease. Natural antioxidants in whole foods, like kiwi, are generally more beneficial than supplements, helping to boost immunity and maintain healthy, resilient skin.




Considerations before eating kiwi skin


However, kiwi skin may not be suitable for everyone. It’s high in oxalates, which could exacerbate kidney stone formation in susceptible individuals. The skin’s fuzzy texture can also be unappealing for some, with one TikTok user describing it as a “sensory nightmare.” For a smoother option, golden kiwis offer a hairless skin, or the whole kiwi can be blended into a smoothie to enjoy the benefits without the texture.

While generally safe for most, kiwi may cause allergic reactions in some people, particularly children. Symptoms can include itching, swelling, and digestive issues.




Nutritional benefits of kiwi

Kiwi is a nutrient-rich fruit that enhances any diet. Here’s a breakdown of its key health benefits:

• High fibre for digestive health

Kiwi’s skin contains nearly half of its fibre, supporting digestion, easing bloating, and promoting regularity. High fibre intake from kiwi may also reduce digestive cancer risks and support beneficial gut bacteria.

• Antioxidant-rich for cellular defence

Kiwi skin contains three times the antioxidants of the fruit’s interior, including vitamins C and E, which help neutralise free radicals, protect cells, and slow ageing.

• Boosts immunity

Kiwi’s high vitamin C content strengthens immunity, aiding recovery from illness and promoting healthy skin and mood.

• Anti-inflammatory properties

Kiwi, particularly the skin, is packed with antioxidants that help reduce inflammation, potentially benefiting those with chronic conditions like joint pain and heart disease.

• Rich in plant compounds for health

Kiwi contains beneficial plant compounds like lutein, zeaxanthin, and beta carotene, which have antioxidant and anti-inflammatory effects. Diets high in these compounds may protect against heart disease and certain cancers.

• Promotes heart health

Kiwi consumption can reduce heart disease risk factors, such as high blood pressure and cholesterol levels. Studies suggest that eating kiwi regularly may benefit heart health, especially in individuals at higher risk.

• Supports digestive health

Kiwi’s mix of soluble and insoluble fibre aids gut health, regulating blood sugar, supporting healthy gut bacteria, and improving bowel regularity. Kiwi is also effective for managing constipation.

• Exceptional vitamin C source

Kiwi is an excellent source of vitamin C, essential for immune function, cell protection, and overall health. Its vitamin C content is as bioavailable as supplements, making it a natural alternative to pills.




How to eat kiwi?

Kiwi can be eaten raw, whole (in some varieties), or added to various recipes. Try adding kiwi to fruit salads, salsas, smoothies, and salads, or using it as a marinade ingredient.