You probably already know kiwis are nutritious, but what happens when you drink their juice instead? Here are four ways regular kiwi juice consumption could affect your body.
One kiwifruit contains about 64 milligrams (mg) of vitamin C—nearly the full recommended daily amount of 75 mg for women and 90 mg for men.
Vitamin C “plays a crucial role in collagen production, creating strong collagen fibers that promote wound healing, skin elasticity, and firmness,” Jamie Mok, MS, RD, RYT, a spokesperson for the Academy of Nutrition and Dietetics, told Health.
The vitamin also acts as an antioxidant, helping to keep immune cells healthy by neutralizing free radicals, which are molecules found in harmful substances like pollution, cigarette smoke, and radiation that can damage cells and DNA. When free radicals accumulate faster than the body can clear them, it leads to oxidative stress, which contributes to the development of conditions like cancer, heart disease, and Alzheimer’s.
In addition to vitamin C, kiwis contain polyphenols and carotenoids, plant compounds that also act as powerful antioxidants.
Kiwis contain an enzyme called actinidin, which helps break down proteins and supports better digestion, according to sports dietitian Roxana Ehsani, MS, RD, CSSD. In fact, a 2022 study found that eating either green or gold kiwifruit with a meal can help your body break down plant-based proteins such as pea protein, almonds, tofu, and quinoa more quickly and effectively.
Research suggests that regularly eating kiwis may support heart health by helping to improve cholesterol and lower blood pressure, with one small study finding hypertension benefits when participants ate three kiwis a day for eight weeks.
Experts said these benefits come largely from kiwis’ high potassium and fiber content. While juicing removes most of the fiber, blending the whole fruit—especially with the skins—retains it. Fiber can bind to excess cholesterol and help the body eliminate it, Mok explained, while potassium helps relax blood vessels and lower blood pressure.
One kiwi contains just over 6 grams (g) of sugar, but store-bought kiwi juice may include significantly more, especially when kiwi isn’t the only ingredient. For instance, R.W. Knudsen Kiwi Apple Green Juice contains 27 g of sugar per serving.
“Drinking juice can cause blood sugar levels to rise due to its sugar content, which can be rapidly absorbed into the bloodstream,” Ehsani said.
The American Heart Association recommends a maximum of 25 g of added sugar per day for women and 36 g for men. Consistently overdoing it on sugar may eventually lead to health conditions like obesity, type 2 diabetes, and heart disease, according to the Centers for Disease Control and Prevention.
Ehsani advised people managing their blood sugar to keep kiwi juice consumption to a minimum and avoid drinking it every day. “Perhaps enjoy it just when your blood sugar dips low to help spike it back up, or enjoy it with a meal or snack that also contains fiber and protein to slow down its absorption rate into your bloodstream,” she suggested.
Adults are generally advised to limit 100% fruit juice to about 8 ounces per day, and children to about 4 ounces, Ehsani explained.
For the most nutritious kiwi juice, she recommends blending the whole fruit with some water to thin it out. “That way, you’re getting all the dietary fiber found in the kiwi without throwing it out,” she said.
Juicing, on the other hand, removes most of the fiber—which is why it’s typically better to stick with the whole kiwi over reaching for a juiced kiwi drink.
“Generally speaking, whole fruit offers greater health benefits than fruit juices because it retains fiber,” Mok said. “Fiber promotes gut health and regularity, stabilizes blood sugar levels, lowers cholesterol, and promotes satiety, which aids in weight management.”
