Are Kiwis Better Than Vitamin C Supplements?

Kiwis are a rich source of vitamin C, a powerful antioxidant that plays a key role in supporting immune health, aiding wound healing, and enhancing iron absorption.

Consuming two green kiwis or one SunGold kiwi daily can meet the recommended vitamin C intake for most adults. According to a study published in Foods, kiwis can safely be eaten daily and may even serve as a natural alternative to vitamin C supplements. The study also found that the natural sugars in kiwis are low enough not to pose long-term health risks.

Vitamin C Recommendations

• Men (19+ years): 90 mg/day
• Women (19+ years): 75 mg/day (higher for pregnant, lactating women, or smokers).

Vitamin C Supplements

While vitamin C supplements are often promoted as immune boosters, there’s limited evidence suggesting that daily supplementation provides significant benefits. A 2016 review indicated that taking 200 mg of vitamin C daily could slightly reduce the severity and duration of colds but doesn’t lower the likelihood of catching one.

Consuming more than 1,000 mg of vitamin C per day lowers absorption efficiency to 50%, and excess vitamin C is flushed out by the kidneys. Although megadoses of vitamin C are generally safe, exceeding 2,000 mg/day may lead to side effects like diarrhea or stomach cramps.

Most nutrition experts recommend obtaining vitamins and minerals through food rather than supplements. Kiwis, in particular, provide additional benefits beyond vitamin C, such as fiber, potassium, and antioxidants, which supplements alone can’t offer.

In addition to their high vitamin C content, kiwis are linked to improved digestion. Research published in 2022 suggests that eating two kiwis daily can help relieve constipation due to their fiber content. Kiwis also contribute to overall immunity, especially during colder months when illnesses are more prevalent.

Important!

Maintaining a strong immune system requires more than just eating kiwis. Factors like regular exercise, proper hydration, stress management, and sufficient sleep are also essential. As Dawn Earnesty, PhD, RDN, from Michigan State University Extension, explains, kiwis are just one piece of the larger immunity puzzle.

Additional Fact: A single kiwi contains more vitamin C per gram than an orange, with two kiwis delivering about 120 mg.

Source: Foods, November, 2024.