What Vitamins & Minerals Does The Kiwi Fruit Have?

The kiwifruit originates from China, with the name kiwi meaning "wonder fruit." This tiny fruit came into North America in the 1960s, offering a distinctive taste of strawberries, pineapple and bananas. Kiwifruit are not only tasty, but low in calories, with only 46 calories a fruit, according to author George Mateljan in his book, "The World's Healthiest Foods."

Vitamin C

Vitamin C levels are robust in the kiwifruit. One fresh kiwi contains 57mg of vitamin C, which equates to the same amount seen in an orange. Vitamin C requirements vary based on age and current health status. According to Mateljan, a healthy middle-aged female needs 75mg of vitamin C a day, whereas a young child, age 10, needs 45mg a day. Vitamin C helps protect cells from free radical damage, improves iron absorption, lowers the risk of cancer and improves vitamin E supply within the body. Vitamin C works well with vitamin E in having an antioxidant effect.

Potassium

The kiwi provides a source of daily potassium, which helps muscles and nerves work well, lowers the risk of high blood pressures, keeps calcium levels in range and maintains good electrolyte and acid-base balance in the body, Mateljan says. Some signs that may indicate you need more potassium include feeling tired, muscle weakness, heart problems and ongoing diarrhea. One kiwi contains 252mg of potassium. According to the Centrum website, there is not a recommended daily intake for potassium. There are no known side effects of excessive potassium from food sources, but excessive intake of potassium from dietary supplements has been associated with kidney problems.

Copper

Copper-rich foods reduce tissue damage caused by free radicals, help the body use iron, preserve nerve coverings, help the thyroid work well and keep bones and connective tissues healthy. The kiwifruit is a source of copper, the third most abundant essential trace mineral in the body.

Vitamin E

Vitamin E plays an important role in protecting skin from ultraviolet light damage, preventing cell damage from free radicals and helping cells transfer chemical information from one cell to another, also referred to as cell signaling, according to "The World's Healthiest Foods." One kiwifruit provides 0.9mg of vitamin E. The recommended dietary allowance of vitamin E in a healthy adult is 15mg a day.

Manganese

Manganese, a trace mineral that works with other enzymes in the body, protects cells from free radicals, keeps bones healthy and strong, maintains normal blood sugars, keeps nerves healthy and helps the thyroid gland work appropriately. The kiwi is a source of manganese, offering 0.1mg per fruit. A young male requires 2.3mg per day and a healthy young female needs less, or 1.8mg per day, says Mateljan.