When it comes to fruit, there are a few staples that always make it into my weekly shop: apples for a quick and easy snack, bananas to add to my overnight oats, berries to top up my yoghurt. They all offer a great mix of fibre, vitamins and antioxidants, but so too does another, often overlooked fruit I’m making an effort to add to the line-up: the kiwi.
What are the health benefits of eating kiwis?
Kiwis are one of the most beneficial fruits to eat at this time of year – when there always seems to be “something going around” – because they’re rich in vitamin C and vitamin K, both of which are essential for supporting the immune system.
In fact, research shows that besides vitamin C and fibre, the addition of the carotenoids and polyphenols in kiwis can also potentially boost immunity, with one study drawing a link between kiwis and reducing the symptoms of upper respiratory tract infections, like common colds.
Vitamin K is especially important for bone health, too. Kiwis are also chock-full of fibre, and are often recommended by nutritionists and dieticians to anyone dealing with constipation or slow-digestion.
Can eating kiwis improve sleep and stress levels?
Research also highlights a potential link between vitamin C – high in kiwis – and better psychological wellbeing. Vitamin C is found in high concentrations in the adrenal glands, which play a key role in producing and regulating the stress hormone cortisol. As kiwis are particularly rich in vitamin C, eating them regularly could help support healthy adrenal function, and potentially influence how the body responds to stress.
What’s more, studies suggest that eating kiwis, particularly in the evening, could even promote better sleep. Kiwis contain melatonin and serotonin, two substances that naturally promote feelings of relaxation. A 2023 study indicated an improvement in sleep quality and better recovery metrics in a group of athletes who ate two kiwis before bed when compared to a control group that did not. In short, kiwis helped people sleep better and wake up feeling more rested – even in the case of athletes who are putting a lot of stress and strain on their bodies.
Kiwi benefits to know about
- Kiwis help regulate digestion, thanks to actinidin, an enzyme that helps to break down proteins.
- Kiwis support the body’s ability to absorb nutrients properly.
- Kiwis are rich in fibre and can increase feelings of satiety.
- Kiwis have been shown to improve the quality and quantity of sleep.
- Kiwis could help lower cortisol and reduce stress.
Are kiwis good for regulating blood sugar?
Unlike other fruits, kiwis are low on the glycaemic index, meaning they won’t cause a sharp spike in blood sugar. Plus, thanks to their high fibre content, the sugar they do contain is released slowly into the bloodstream. This slow release can help to lower cortisol levels while still giving you that taste of something sweet.
What are the best kiwis to eat?
Gold kiwis are sweeter and contain a high amount of vitamin C. They are ideal for eating in the evening if you like the taste of something sweet after a meal. Green kiwis are more tart and contain higher fibre. If you’re trying to improve digestive symptoms or support your digestive system in general, the green variety is the one to go for.
Lastly, when is the best time to eat a kiwi – and how many?
One or two kiwis daily, whether whole or stirred into yoghurt or chopped into fruit salads, overnight oats or porridge, is plenty. Slotting them into your morning routine could offer a boost of energy and hydration alongside breakfast. Thanks to their potential to support restful sleep, enjoying a kiwi later in the evening also makes for a great night-time snack.