Just eat one kiwifruit a day to get your fill of vitamin C

Just eat one kiwifruit a day to get your fill of vitamin C

With 128g of Vitamin C per 150g, kiwifruit helps support the immune system, improves skin and mood, and can aid gum health.

An excellent source of vitamin C and fiber, kiwi is one of the foods of the winter garden that nature gives us to cope with the increased exposure of the organism, in this season, to external agents. Present in Italy only since the 70s, today it is cultivated from the North to the South of the peninsula.


  • thing contains
  • Properties for health
  • Contraindications
  • Uses in cooking and recipes

thing contains

According to the Food Composition Tables prepared by the Crea experts, a portion (150 g) of kiwifruit contains:

  • Water (126.9 g)
  • Proteins (1.8 g)
  • Lipids (0.9 g)
  • Available carbohydrates (13.5 g)
  • Soluble sugars (13.5 g)
  • Fibra totale (3.3 g)
  • Sodio (8 mg)
  • Potassium (600 mg)
  • Calcium (38 mg)
  • Magnesio (18 mg)
  • Phosforo (105mg)
  • Ferro (0.8 mg)
  • Thiamine (0.03 mg)
  • Riboflavina (0.0 mg)
  • Niacina (0.60 mg)
  • Vitamina C (128 mg)

Properties for health

The large amount of vitamin C, iron and potassium in kiwifruit, together with a low percentage of sugars and considerable acidity, make it a fruit that stimulates the metabolism. For this reason, and for the low calorie content (48 Kcal per 100 g of food), it is useful in people who follow a slimming diet.

Its acidity helps to counteract the sense of nausea, improves appetite and the functional capacity of the stomach. Furthermore, kiwifruit has a marked laxative effect induced above all by the considerable quantity of fibers (cellulose and pectin), by the high presence of vitamin C, capable of exerting a hepatic stimulus, and by the muscle relaxant action of potassium.

Its vitamin C also acts as an antioxidant, with a consequent reduction of dangerous circulating free radicals, helps to support the immune system, especially in the winter, which is put to the test by the increased circulation of viruses and bacteria and has a positive effect on the beauty of the skin. But that’s not all: the merits of this vitamin contained in kiwis do not end there. According to research from the University of Ortago (New Zealand), published in the Journal of Nutritional Science, 2 kiwis a day could be enough to improve mood and have an extra energy supplement. To reach this conclusion, the scholars analyzed 54 university students, all selected on the basis of their diet, characterized by the low consumption of fresh fruit: some were asked to eat half a kiwi a day for six weeks, others two. At the end of the six weeks, those who consumed 2 kiwifruit a day exhibited fewer depressive symptoms and less physical and mental fatigue than those who consumed less of this fruit and also reported feeling more energetic and in a good mood.

A quantity (2 kiwis per day) that could also be useful for preventing periodontitis. This was supported by Filippo Graziani, professor of the department of surgical, medical, molecular pathology and of the critical area and of the research center “Nutraceuticals and nutrition for health” of the University of Pisa. As stated on the website of the University of Pisa, the habit of consuming 2 kiwifruit a day resulted in a significant reduction in gingival bleeding compared to patients who did not take kiwifruit, thus continuing their usual eating habits. “It is an important fact – explained the expert – because it constitutes one of the first examples of nutraceutical applications to the field of dentistry in general and to that of periodontology in particular”. The researchers specify that the beneficial effect of kiwifruit was found in the periodontal pre-treatment phase (which consists in cleaning the roots under the gums): “The intervention of dentists – concluded Graziani – is however essential to treat periodontitis. The intake of kiwifruit helps reduce inflammation and detachment of gums and teeth, but decontamination treatments are still necessary to counteract the progression of the disease “.

Thanks to its high content of water, antioxidants and potassium, the kiwi is finally an ideal fruit in the diet of athletes and for those suffering from arterial hypertension.


Unfortunately, kiwi is part of the list of the most common food allergies in the world, due to the presence of the enzyme actinidin, for which its use is absolutely not recommended in case of specific allergy. Experts also do not recommend taking it in case of diarrhea and dysentery, diverticulosis, ulcerative colitis and Crohn’s disease.

Uses in cooking and recipes

Like all fresh fruit, it is an ideal food for delicious restorative smoothies. When paired with banana, as in the banana and kiwi-based smoothie, it gives energy and a good mood. Perfect to consume in the morning or as a mid-day snack.

A fruit that can also be used for a delicious kiwi cocktail, light and refreshing, to be prepared in two versions: alcoholic, with rum, and non-alcoholic with the presence of non-alcoholic beer.

Also ideal in salads, such as kiwi salad, it goes well with meat (pork loin with kiwi) and can be used as a delicious ingredient for a winter sorbet.

Absolutely to try also in the form of jam. The kiwi jam, sweet and tasty, is the most eloquent demonstration of the fact that from every type of fruit it is possible to obtain a jam to be used in a thousand and more ways.

Category: Welfare
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