75 Benefits of Kiwi Fruit for Health and Pregnant Women

kiwi fruit benefitsThe benefits of kiwi fruit are very abundant and very good for health. Kiwi fruit is said to have come from China, and from there began to be cultivated this fruit. Kiwi fruit is round slightly oval, with brown skin and fresh green flesh. Kiwi fruit is a grape-like fruit with a soft texture and lots of water.

The content of vitamin C is the mainstay of this fruit to help the body’s health. For more details about the benefits of kiwi fruit, we will discuss in this article.

Benefits of Kiwi Fruit Nutritional Value per 177g for Body Needs

Calories 108 (452 ​​kj) 5%

  • from carbohydrates 93.5 (391 kj)
  • of fat 7.7 (32.2 kj)
  • of protein 6.8 (28.5 kj)

NOTE: KJ (Kilo Joules)

Protein 2.0 g (4%)

  • Tryptophan 26.5 mg
  • Threonine 83.2 mg
  • Isoleusin 90.3 mg
  • Leusin 117mg
  • Lisin 108 mg
  • Metionin 42.5 mg
  • Sistin 54.9 mg
  • Fenilalanin 77.9 mg
  • Tirosin 60,2 mg
  • Valin 101 mg
  • Arginine 143 mg
  • Histidine 47.8 mg
  • Alanine 93.8 mg
  • Aspartic acid 223 mg
  • Glutamic acid 326 mg
  • Glycine 106 mg
  • Proline 77.9 mg
  • Serine 93.8 mg


  • Vitamin A 154 IU (3%)
  • Retinol Equivalent Activity 7.1 mcg
  • Beta carotene 92.0 mcg
  • Lutein + Zeaxanthin 216 mcg
  • Vitamin C 164 mg (273%)
  • Vitamin E (Alpha Tocopherol) 2.6 mg (13%)
  • Tokoarium gamma 0.1 mg
  • Vitamin K 71.3 mc (89%)
  • Thiamin 0.0 mg (3%)
  • Riboflavin 0.0 mg (3%)
  • Niasin 0.6 mg (3%)
  • Vitamin B6 0,1 mg (6%)
  • Folat 44.2 mcg (11%)
  • Food Folate 44.2 mcg
  • Folate Asset Equivalent 44.2 mcg
  • Pantothenic acid 0.3 mg (3%)
  • Choline 13.8 mg
  • Betaine 0,9 mg


  • Kalsium 60,2 mg (6%)
  • Iron 0.5 mg (3%)
  • Magnesium 30.1 mg (8%)
  • Fosfor 60.2 mg (6%)
  • Potassium 552 mg (16%)
  • Sodium 5.3 mg (0%)
  • Seng 0,2 mg (2%)
  • Copper 0.2 mg (12%)
  • Manganese 0.2 mg (9%)
  • Selenium 0.4 mcg (1%)


  • Total Carbohydrate 25.9 g (9%)
  • Dietary fiber 5.3 g (21%)
  • Gula 15.9 g
  • Sucrose 266 mg
  • Glukosa 7275 mg
  • Fructose 7699 mg
  • Maltose 336 mg
  • Galactose 301 mg
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Kiwi Fruit Benefits for Health

  1. Kiwi fruit is quite good in calories, comparable to grapes. 100 g of kiwi berry contains 61 calories. Nonetheless, it has plenty of antioxidants, minerals, vitamins and health fiber.
  2. A good source of soluble dietary fiber (3.8 g per 100 g of fruit OR 10% of the RDA), which marks it as a good bulk laxative. Dietary fiber helps protect the colon mucosa by reducing exposure time to toxins and also binds to cancer-causing chemicals in the colon.
  3. This fruit is an excellent source of the antioxidant vitamin C; provides about 154% of the DRI (daily recommended intake). Consumption of foods rich in vitamin C helps the body develop resistance to infectious agents and scavenge harmful free radicals.
  4. Kiwi fruit contains vitamin-A, vitamin-E, vitamin-K and very healthy flavonoid antioxidants such as -carotene, lutein and xanthine. Vitamin-K has a potential role in building bone mass by promoting osteoblastic activity in bone. It has also played a role in Alzheimer’s disease patients by limiting neuronal damage in the brain. The total antioxidant power measured regarding oxygen radical uptake capacity (ORAC) of kiwifruit (gold, raw) was 1210 mol TE/100 g.
  5. Research studies show that certain chemicals in kiwi function as a blood-thinning function similar to aspirin; Thus, it helps prevent the formation of clots in the blood vessels and protects them from the risk of heart attacks and strokes.
  6. Kiwi fruit seeds are an excellent source of omega-3 fatty acids. Research studies show that consumption of foods rich in omega-3 fatty acids can reduce the risk of coronary heart disease, stroke, and help prevent the development of ADHD, autism, and other developmental disorders in children.
  7. Fresh kiwifruit is a healthy source of the healthy electrolyte “potassium”. 100 g contains 312 mg or 7% of the daily recommended electrolyte levels. Potassium is an important component of cell and body fluids that helps regulate heart rate and blood pressure by countering the malefic effect of sodium.
  8. The fruit also contains good amounts of minerals such as manganese, iron, and magnesium. Manganese is used in the human body as a co-factor for a powerful antioxidant enzyme, superoxide dismutase. Magnesium is an important bone -strengthening mineral such as calcium.
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Here are the various benefits of kiwi for our bodies, besides this fruit is delicious to eat, it turns out that the benefits are also very much.

1. Prevention of hypertension and heart disease

Kiwi contains the minerals potassium which helps lower blood pressure and magnesium which keeps the heart healthy. This helps reduce the symptoms of blood clots that cause cardiovascular disease. Therefore, it is very good if you can consume this fruit regularly.

2. Boost Immune

The Vitamin C content in kiwi is very good as are the benefits of other fruits such as orange fruit benefits, benefits of lemonand Apple benefits. Vitamin C helps immune diseases such as the flu and helps the healing process. Other minerals such as electrolytes can be replaced by kiwi with its electrolyte content. Very good for raising stamina after undergoing a lot of energy-consuming activities.

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3. Improved brain quality

Amino acids are also contained in kiwi fruit which increases the ability to think. Amino acids are provided by many types of fish foods, but for those who do not consume meat, kiwi fruit can replace this role. So that all the nutrients that the body really needs can be met for anyone.

4. Increase Stamina

Vitamin C contained in kiwi is very high, the benefits of vitamin C itself is believed to have a very large role in human stamina.

5. Lose Weight

Kiwi has a high fiber content so it does not induce insulin which causes glucose to be excessive sweetness. Thus kiwi can speed up digestion so that it is healthy for your diet.

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6. Cleanse toxins in the body

The fiber contained in kiwi fruit is very effective for cleaning various toxins in the intestines, especially for those of you who consume foods that are high in preservatives.

7. Very Good For Skin Health

Kiwi contains quite high vitamin E, Vitamin E benefits itself is very good for human skin health which can help smooth human skin.

8. Fruit free from residue

Kiwi fruit is one of the fruits with a high level of safety, meaning that this fruit is free from pesticide residues which are very harmful to health.

9. Eye Health

This fruit is very high in lutein and zeaxanthin, both of which are natural chemicals found in the human eye.

Kiwi Fruit Is Also Highly Recommended For Pregnant Women

The benefits of kiwi fruit can also help pregnant women, sometimes pregnant women forget the need for an early fetus that grows in the uterus. Kiwi provides one of the substances that are good for them, namely folic acid. Folic acid is very good for fetal growth and avoid birth defects. In addition, kiwi helps the absorption of iron. Iron is needed to support the growth of the baby during early pregnancy. Consuming kiwi for those of you who are undergoing a pregnancy program, is very good because women are sometimes not aware of their pregnancy in the first weeks.

Benefits of Kiwi fruit can also provide prevention of digestive problems in pregnant women. Pregnant women who consume a lot of various foods that contain carbohydrates and protein will cause constipation problems. Kiwi keeps his digestion getting better before his condition gets worse. How? it turns out that kiwi has a comprehensive nutrition for the health of the body. Good luck with kiwi fruit.

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