1 You may get immune support.
Eating two kiwis will provide you with more than 100% of your vitamin C needs, with the green variety providing 150% of the Daily Value of this nutrient and the SunGold providing 290%.
Since data shows that Vitamin C deficiency is linked to impaired immunity and higher susceptibility to infections, eating vitamin C foods, like kiwis, can help you meet your needs and avoid a deficiency—thus helping keep your immune health in check.

2 You may get digestion support.
Kiwis contain actinidin, an enzyme that can play a role in aiding the digestive process. Data shows that kiwi extract helps with the digestion of certain proteins, including proteins found in yogurts, cheeses, and fish.
Plus, both green and SunGold kiwis are a natural source of fiber, the darling of the digestive health nutrient world. Eating enough fiber can help support bowel movement regularity and promote a healthy gut microbiome. If you eat the skin of the kiwi along with the flesh, you will provide yourself with even more gut health-supporting fiber thank if you toss that part of the fruit in the trash or in your composter.

3 You may experience quality sleep.
Kiwifruit contains antioxidants and serotonin, which may be beneficial when it comes to supporting sleep. And according to the results of one smaller study, consuming two kiwis one hour before bedtime every night for a month improved sleep onset, duration, and efficiency in adults with self-reported sleep disturbances.

4 You may experience improved vitality.
Considering our hectic lifestyles, it is no wonder why many of us can benefit from experiencing improved vitality. And the simple act of eating kiwis may do just that.
Consumption of vitamin C-rich fruit and vegetables has been associated with greater feelings of vitality. And according to the results of a study published in Nutrients, eating two SunGold kiwifruit per day improved subjective vitality in adults with low vitamin C status.

5 You may have improved iron absorption.
If you are eating kiwis with sources of plant-based iron, like spinach, whole grains, and nuts, you may experience enhanced absorption of this key mineral. Vitamin C has the ability to help the body absorb and use this form of iron, potentially helping the body combat iron deficiency anemia. And since kiwis are an excellent source of vitamin C, enjoying them along with your heme-iron foods can help your body get the most out of these nutritious choices.

6 If you smoke, you may experience decreased blood pressure.
Results from a randomized, controlled trial showed that, after eating three kiwifruits every day for eight weeks, reductions of 10 mm Hg in systolic blood pressure and 9 mm Hg in diastolic blood pressure were observed among male smokers. And in a study evaluating non-smoking men and women who had moderately elevated blood pressure, eating 3 kiwis a day was linked to a lower systolic and diastolic blood pressure compared with those who ate one apple a day.