Emma Laing, clinical professor and head of dietetics in the College of Family and Consumer Sciences, conversed with Verywell about the health advantages of kiwis.

Kiwis are an excellent source of vitamin C, an antioxidant that aids immune function, wound healing, and iron absorption. Consuming two green kiwis or a single SunGold kiwi is sufficient to meet the daily vitamin C requirement for the majority of adults. As per specialists, kiwis are safe for daily consumption, and this fruit may eliminate the necessity for vitamin C supplementation.

“If individuals enjoy the flavor of kiwis or are intrigued about adding them to their meals, they should not hesitate to regularly consume them, unless they have an allergy,” Laing mentioned.

There is limited knowledge regarding the advantages of excessive vitamin C intake. Once an individual’s tissues become saturated with the vitamin, their cells will not retain it, and absorption declines.

“The kidneys function to expel any surplus vitamin C into the urine that the cells do not utilize,” Laing stated. “Taking a daily vitamin C supplement in amounts greater than what your body needs does not confer any health benefits, as any surplus will remain unused and will be literally flushed down the toilet.”

Kiwis offer more nutrients beyond vitamin C, providing advantages that supplements alone cannot supply.

“Kiwis contain significant quantities of vitamin C along with other beneficial compounds that a single supplement cannot replicate, such as additional antioxidants, potassium, and fiber,” she explained.

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