It is one of the most nutritionally complete fruits. Regular consumption provides multiple health benefits thanks to its high fibre, vitamin, mineral and antioxidant content
It is one of the most nutritionally complete fruits.
Daily stress not only affects your mood, it also alters your body’s balance. Stress can change the activity of the digestive system and cause discomfort such as inflammation or constipation by altering the composition of the gut microbiota. Given this reality, diet becomes an essential tool for restoring well-being, and there is one fruit in particular that has proven to be effective in calming the body, improving digestion and promoting rest.
This is the kiwi, one of the most nutritionally complete fruits. Regular consumption provides multiple health benefits thanks to its high fibre, vitamin, mineral and antioxidant content. Rich in vitamin C —even more so than oranges— this fruit helps to strengthen the immune system, regulate blood pressure and protect eye health thanks to its lutein content. It also aids digestion, helps to balance the intestinal flora and contributes to reducing cellular ageing.
A natural ally against constipation
The effectiveness of kiwis in improving intestinal transit is due to their combination of soluble and insoluble fibre. The former helps to maintain healthy intestinal bacteria and regulate blood sugar levels, while the latter promotes intestinal regularity and improves stool consistency. According to the Healthline website, a study of 75 people with chronic constipation showed that eating two kiwis a day for four weeks increased the frequency of bowel movements and reduced the effort required to pass stool.
Kiwi fibre has a higher water retention capacity than other fruits, such as apples, making it a particularly effective option for those who suffer from slow digestion or occasional constipation.
Reduces stress and improves mood
Beyond its digestive effects, kiwis are also notable for their ability to improve mental well-being and promote restful sleep. Cardiologist Aurelio Rojas, known for his educational work on social media, has repeatedly highlighted the role of this fruit in sleep quality. ‘Multiple studies have shown that people who eat kiwi an hour before going to bed fall asleep 50% faster, and their rest is more effective and longer lasting,’ explained the specialist.
The reason, according to Rojas, is its high serotonin content, a key hormone in sleep regulation and a precursor to melatonin. ‘Eating two kiwis a day for just two weeks improved the overall well-being of participants by 60% and reduced fatigue and tiredness by 35%,’ adds the cardiologist, citing a study published in the British Journal of Nutrition in 2023 with a sample of 155 adults.
Kiwis are an excellent source of vitamins A, C, E and B9, as well as essential minerals such as potassium, magnesium, calcium and zinc. This combination of nutrients acts as a powerful natural antioxidant that protects cells from oxidative stress and strengthens the immune system.
