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The kiwi is a small berry with a sour and sweet taste. It has many nutritional properties, and a high content of vitamins E, C, and K.

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Possible Benefits

  • May improve immunity 
  • May improve digestion
  • May protect your vision 
  • May slow down the aging process
  • May help to regulate blood pressure 
  • May improve mood
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How to Do It

It is recommended to eat the fruit fresh. 

You can also prepare it in a smoothie by adding a bit of lemon, water, and sugar.

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Why it works

The combination of vitamin C and E is essential to prepare the immune system to protect against viruses and bacteria.

  • Vitamin E acts as an antioxidant, protecting the body from free radical damage.
  • Kiwi is high in lutein, a vitamin known to protect visual health.
  • Consuming kiwi helps to regulate the intestinal microbiota and to regulate the absorption of liquids, thus improving digestion.
  • In a study [1] it was found that kiwi may promote psychological well-being.
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Time Commitment

2-5 minutes

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Suggested Frequency

1-2 times per week

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Time of Day


Eating kiwi after meals may help improve digestion.

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Possible Side Effects

Possible allergic reaction, vomiting 

May interfere with blood-thinning medications due to vitamin K.

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  • Be sure to store in a cool place to maintain its nutritional properties.
  • Among fruits, it contains one of the highest levels of Vitamin C.
  • Ideal for maintaining the acid/alkaline balance in the body.
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Supporting Studies and Articles

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  1. Mood improvement in young adult males following supplementation with gold kiwifruit, a high-vitamin C food. https://www.cambridge.org/core/journals/journal-of-nutritional-science/article/mood-improvement-in-young-adult-males-following-supplementation-with-gold-kiwifruit-a-highvitamin-c-food/5E8E7C341550C313582031A152F3DA8D 
  2. The nutritional and health attributes of kiwifruit: a review. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6267416/ 
  3. Kiwifruit: our daily prescription for health. https://pubmed.ncbi.nlm.nih.gov/23746068/ 
  4. Mechanisms underlying effects of kiwifruit on intestinal function shown by MRI in healthy volunteers. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6590324/ 
  5. Effects of kiwifruit on innate and adaptive immunity and symptoms of upper respiratory tract infections. https://pubmed.ncbi.nlm.nih.gov/23394995/
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 Happiness  AntiAging  Digestion  Immunity
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