Is Kiwi Fruit Good For You?

One kiwi fruit helps you meet the recommended 1 1/2 to 2 cups of fruit you need daily in a healthy, balanced diet. Kiwi fruit, also called the Chinese gooseberry, contains a number of vitamins and minerals. With its sweet, slightly tart taste, the kiwi can be a refreshing alternative to fruits such as apples, oranges and bananas.

Vitamin C

One average-size kiwi fruit, about 2 inches long, contains more than 100 percent of the daily value for vitamin C, based on a 2,000-calorie diet. Vitamin C assists in collagen repair and synthesis. Collagen makes up the blood vessels, tendons, ligaments and bones. Vitamin C also helps regulate brain function and mood, and may play a role in regulating cholesterol and preventing gallstones. Vitamin C is an antioxidant, fighting disease-causing free radicals that come from exposure to pollutants and toxins.

Vitamin K

A 2-inch kiwi fruit contains 27.8 micrograms of vitamin K, or about 35 percent of your daily value. Without adequate amounts of vitamin K, your blood would have trouble clotting. In addition, vitamin K may play a role in bone health.

Potassium

One kiwi provides 215 mg of the essential mineral potassium. If you eat a cup of kiwi slices, you get over 500 mg of this mineral, and this is more than you get in one banana. Potassium regulates blood pressure and the balance of fluids in your body. You need about 2,000 mg of potassium daily for a healthy body.

Calories

One 2-inch kiwi contains just 46 calories. Eating a kiwi or two instead of higher calorie snacks, such as chips, candy and baked goods, can help you manage your weight. Kiwis contain just a trace amount of fat. Try adding kiwi slices to cereal to stretch your breakfast portion, or stir them into plain, nonfat yogurt as a natural sweetener.

Fiber

Kiwi fruit provides 2 g of fiber in a medium fruit and about 5 g per 1 cup of slices. The average adult woman should strive for 25 g of fiber daily, and the average adult man should eat 38 g. Fiber is essential for healthy digestion and can help lower blood cholesterol.