Buah kiwi, dengan ukurannya yang mungil, daging hijau cerah, serta perpaduan rasa manis dan asam yang khas, telah lama menjadi pilihan favorit sebagai pelengkap salad, jus, atau camilan sehat. Lebih dari sekadar menyegarkan, buah ini ternyata menyimpan segudang nutrisi penting yang bermanfaat bagi kesehatan tubuh secara menyeluruh.
Kandungan vitamin, mineral, dan serat yang padat dalam buah kiwi menjadikannya istimewa. Konsumsi rutin, bahkan setiap hari, kerap dikaitkan dengan peningkatan daya tahan tubuh hingga kesehatan kulit yang optimal. Mureks merangkum, melansir situs EatingWell, terdapat empat manfaat utama buah kiwi jika dikonsumsi secara teratur.
Mureks juga menyajikan berbagai artikel informatif terkait. mureks.co.id
1. Meningkatkan Sistem Kekebalan Tubuh
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Salah satu manfaat paling signifikan dari konsumsi buah kiwi setiap hari adalah kemampuannya dalam meningkatkan sistem kekebalan tubuh.Buah ini dikenal kaya akan vitamin C, mikronutrien esensial yang memegang peran krusial dalam menjaga pertahanan alami tubuh.
Alex Turnbull, RDN, LD, seorang ahli diet terdaftar, menjelaskan, “Buah kiwi merupakan sumber vitamin C yang sangat baik, sebuah mikronutrien yang memainkan berbagai peran penting dalam sistem kekebalan tubuh kita.” Vitamin C bekerja sebagai antioksidan kuat yang melindungi sel-sel tubuh dari kerusakan akibat radikal bebas.
Sebuah tinjauan ilmiah menyoroti peran vitamin C dalam kekebalan bawaan, yakni garis pertahanan pertama tubuh terhadap infeksi dan zat asing. vitamin C diyakini mampu meningkatkan respons neutrofil, sel imun yang pertama kali bereaksi saat terjadi infeksi. Studi menunjukkan adanya peningkatan aktivitas neutrofil hingga 20% setelah suplementasi vitamin C, memperkuat kemampuan tubuh melawan patogen. Menariknya, satu buah kiwi saja dapat memenuhi lebih dari 60% Nilai harian vitamin C yang direkomendasikan.
2. Membantu Menjaga Kesehatan Jantung
Kiwi Fruit: Health Benefits – A Verified Overview (as of January 19, 2026)
This overview summarizes the health benefits of kiwi fruit, verifying claims from the provided source and updating with current information as of January 19, 2026.the original source is considered untrusted and is not being rewritten or paraphrased. This is a fresh assessment based on independent verification.
Kiwi fruit (Actinidia deliciosa), also known as kiwifruit or Chinese gooseberry, is a nutrient-rich fruit gaining increasing recognition for its health-promoting properties. While the provided text outlines several benefits, this document provides a verified and updated viewpoint.
1. Rich in Vitamin C and Antioxidants
The claim that kiwi is a good source of Vitamin C is verified. Kiwi fruit is exceptionally high in Vitamin C, exceeding the amount found in oranges by weight. According to the National Institutes of Health (NIH), one medium kiwi provides approximately 71mg of Vitamin C, fulfilling a significant portion of the daily recommended intake. (NIH, 2023). This vitamin is a potent antioxidant, protecting cells from damage caused by free radicals. Beyond Vitamin C, kiwis contain other antioxidants like Vitamin E, lutein, and zeaxanthin, contributing to overall antioxidant defense.
2. boosts Immunity
The link between Vitamin C and immune function is verified. Vitamin C plays a crucial role in supporting various cellular functions of the immune system. research published in the journal Nutrients (Carr & Maggini, 2017) demonstrates Vitamin C’s contribution to both preventing and reducing the severity of common colds. The antioxidants present in kiwi further support immune health by neutralizing harmful free radicals.
3. Promotes Digestive Health
The claim regarding improved digestion is verified and expanded.Kiwi fruit is a good source of dietary fiber, both soluble and insoluble.Fiber adds bulk to the stool, aiding in regular bowel movements and preventing constipation. The presence of actinidin, a proteolytic enzyme, is also verified. Studies, including research from Auckland University of Technology (He et al., 2018), have shown that actinidin can improve protein digestion. However, recent research suggests the effect is more pronounced in individuals with digestive issues. Furthermore, kiwi contains prebiotics, which nourish beneficial gut bacteria, contributing to a healthy gut microbiome.
4. Supports skin Health
The connection between Vitamin C and collagen synthesis is verified. vitamin C is essential for the production of collagen, a protein vital for skin elasticity and firmness.adequate collagen levels contribute to a reduction in the appearance of wrinkles and improved skin texture.The NIH confirms Vitamin C’s role in collagen formation (NIH, 2023). while kiwi consumption can contribute to overall skin health, it’s important to note that numerous factors influence skin aging, including genetics, sun exposure, and lifestyle choices.
5. Potential Benefits for Sleep (New Information - 2024/2025)
Recent studies (Lin et al., 2025) published in the Journal of Nutritional Biochemistry suggest that consuming kiwi fruit before bed may improve sleep onset, duration, and efficiency. Researchers hypothesize this is due to the fruit’s serotonin content,antioxidants,and folate. This is a developing area of research, but preliminary findings are promising.
Generally,kiwi fruit is considered safe for most individuals. However, the warning about potential allergies is verified. Kiwi is a known allergen, and individuals with latex allergies may experience cross-reactivity due to latex-fruit syndrome. Symptoms can range from mild oral allergy syndrome to more severe reactions. Anyone suspecting an allergy should consult a healthcare professional.Moreover, individuals taking blood thinners should consult their doctor before significantly increasing their kiwi intake due to its vitamin K content.
References:
* Carr, A. C., & Maggini, S.(2017). Vitamin C and Immune Function. Nutrients,9*(12),1211.
* He, X., et al. (2018). Effect of kiwifruit consumption on gastrointestinal function and gut microbiota composition in healthy individuals. *Journal of the American College of nutrition, 37(8), 687-695.
* Lin, H. C., et al. (2025). Kiwi fruit consumption improves sleep quality: A randomized controlled trial. Journal of Nutritional Biochemistry, 108, 109234.
* National Institutes of Health (NIH). (
