Emma Laing, clinical professor and director of dietetics in the College of Family and Consumer Sciences, spoke with Verywell about the health benefits of kiwis.
Kiwis are a good source of vitamin C, an antioxidant that supports immune function, wound healing and iron absorption. Two green kiwis or one SunGold kiwi is enough to fulfill the daily vitamin C recommendation for most adults. According to experts, kiwis are safe to eat every day, and the fruit could replace the need for vitamin C supplementation.
“If people like the taste of kiwis or are curious about incorporating them into their diet, they shouldn’t hesitate to regularly eat them, unless they have an allergy,” Laing said.
There isn’t much known benefit to overloading on vitamin C. Once a person’s tissues are saturated with the vitamin, their cells won’t retain it, and absorption decreases.
“The kidneys work to excrete any excess vitamin C into the urine that the cells don’t use,” Laing said. “Consuming a daily supplement of vitamin C in excess of what your body requires does not have a health benefit, as anything extra will go unused and will literally be flushed down the toilet.”
Kiwis contain nutrients beyond vitamin C, offering benefits that supplements alone can’t provide.
“Kiwis have ample amounts of vitamin C plus other healthful compounds that a single supplement can’t match, like other antioxidants, potassium and fiber,” she said.
