🥝 Kiwi (Chinese gooseberry)
PH
PureHealthness Editorial Team · Health writers & reviewers
📝 Last reviewed: August 2026
✔ Transparent sourcing · Some articles are AI-drafted, then reviewed & fact-checked by our team
📝 Last reviewed: August 2026
| Botanical family | Actinidiaceae (kiwi family) |
|---|---|
| Season | Autumn–winter |
| Best for | Immunity — vitamin C powerhouse (2× an orange); Digestion (actinidin enzyme + fibre); Sleep (serotonin precursor — 2 kiwi before bed linked to better sleep); Constipation (fibre + actinidin); Iron absorption (C) |
💊 Vitamins & nutrients (with sources)
- Vitamin C — 1 kiwi ≈ 64mg (71% of daily need)
- Vitamin K — 31% of daily need
- Fibre — 2g per fruit
- Folate, potassium, vitamin E
🧭 Best used for
- Immunity — vitamin C powerhouse (2× an orange)
- Digestion (actinidin enzyme + fibre)
- Sleep (serotonin precursor — 2 kiwi before bed linked to better sleep)
- Constipation (fibre + actinidin)
- Iron absorption (C)
🏷️ Appears in the guides for
Fever & Infection guide · Constipation guide · Immunity & Colds guide · Anemia (iron) guide · Diabetes-friendly guide · Pregnancy guide · Skin & Glow guide
🤰 Pregnancy note: Excellent: C, folate, fibre. Some women find kiwi helps pregnancy constipation. If you have latex allergy or a sensitive mouth, eat ripe or cooked.
⚠️ Safety: Raw kiwi can irritate the mouth (actinidin) — ripe ones are gentler; cooking removes the enzyme.
💬 Visitor comments
Comments are public, moderated by the community spirit — be kind. We may remove spam or offensive posts.