You've likely heard the saying, “An apple a day keeps the doctor away,” but did you know that one kiwi a day can work wonders too? This vibrant green fruit, dotted with tiny black seeds, isn't just visually appealing—it's also incredibly tasty, with a unique flavor that combines hints of strawberries, melons, and bananas. Fortunately, it's also packed with health benefits. Kiwi is loaded with both soluble and insoluble fiber, and it provides an impressive range of nutrients, including vitamins A, B6, B12, E, potassium, calcium, magnesium (essential for converting food into energy), and iron (helpful in combating anemia). Plus, it's a low-calorie option, with just 40 calories in a 70-gram serving. And there's more! Here are five additional compelling reasons to make kiwi a daily staple in your diet. To explore its health benefits further, the *Onlymyhealth* editorial team spoke with Ms. Kavita Devgan, a dietitian and nutritionist.

1. Flu fighter

This is the season of flu and various infections, and kiwi stands out as a vitamin C powerhouse—just one fruit can nearly fulfill your entire daily vitamin C requirement. Vitamin C plays a crucial role in supporting the production and function of antibodies, which are essential for a robust immune system. Additionally, vitamin C is vital for the production of serotonin, the "feel-good" hormone, meaning eating kiwi can also help boost your mood.

2. Dengue warrior

Kiwi is a fantastic choice during dengue season (typically June to September) when increasing platelet counts becomes crucial. Packed with vitamin C, kiwi supports platelet aggregation and optimal function. It's also easy to digest, rich in antioxidants, and contains potassium, which helps maintain electrolyte balance—making it an ideal food during this time. Additionally, vitamin C enhances iron absorption from your diet and provides vitamin B9 (folate), both of which play a key role in boosting blood platelet levels.

3. Antioxidant packed

Kiwis are loaded with bioactive compounds that possess powerful antioxidant properties, helping to neutralize free radicals—the harmful by-products generated in the body due to stress, unhealthy lifestyles, and junk food consumption. This makes kiwi a refreshing and natural antidote to the challenges of modern, stressful living.

4. Heart's friend

The vitamin C, polyphenols, and potassium in kiwi work both individually and synergistically to support heart health. They help protect blood vessels, improve cardiovascular function, and reduce triglyceride levels in the blood, making kiwi a great choice for maintaining a healthy heart.

5. Beauty aid

Maintaining a good pH balance in the body is essential for healthy, glowing skin. Being naturally alkaline, kiwi helps neutralize the effects of acidic foods in your diet. Additionally, its vitamin C content plays a vital role in collagen production, the structural protein that supports the health and elasticity of your skin, muscles, bones, and tendons.

How to add kiwi in your diet?

Incorporate kiwi into your meals by adding it to salads, topping fruity pizzas, mixing it with yogurt or cereals, or blending two kiwis with a cup of warm, unsweetened almond milk or yogurt for a soothing bedtime smoothie. You can also enjoy it as a simple snack—just slice it and savor it on its own. For an easy and mess-free way to eat kiwi, cut it in half with a knife and scoop out the nutrient-packed, vibrant green flesh with a spoon—no peeling required!