Fruit
Kiwi
6/10 Moderate evidence
Small green fruit with exceptional vitamin C density and the digestive enzyme actinidin; supports gut motility and antioxidant status.
Active compounds
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Vitamin C
Antioxidant; supports collagen synthesis and immune regulation
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Polyphenols and actinidin
Aid protein digestion and reduce intestinal inflammation
Helps with
Practical tips
- Preparation
- Eat with skin (well-washed) for additional fiber and polyphenols
- Recommended amount
- 2 kiwis daily — clinically studied for constipation relief
- Absorption
- Vitamin C is best preserved when eaten raw and unprocessed
- Cautions
- Cross-reactivity with latex and birch pollen allergies