15 Benefits Of Kiwi Fruit During Pregnancy – Zest for Two

Pregnancy is a time when the body undergoes many changes and needs an influx of nutrients to support the growing fetus. Among the myriad of fruits available, the kiwi stands out as a super fruit, especially for expecting mothers.

Packed with essential vitamins, minerals, and antioxidants, it offers several health benefits during pregnancy. Here are the top 15.

1. A Boost of Vital Nutrients

During pregnancy, the need for essential nutrients rises, making it imperative for expecting mothers to choose nutrient-dense foods. Kiwi, with its rich nutrient profile, makes an excellent choice.

Vitamin C Powerhouse

This fruit is an excellent source of vitamin C, a vital antioxidant that helps in collagen production, essential for skin, cartilage, and bones. For pregnant women, adequate vitamin C ensures proper fetal bone and teeth development, while also boosting the mother’s immune system.

Packed with Dietary Fiber

This fruit is high in dietary fiber, aiding digestion and preventing constipation, a common concern during pregnancy. Regular consumption of kiwi can help maintain a healthy digestive tract, ensuring that both mother and baby receive optimum nutrition.

2. Ensuring Fetal Development

Benefits of Kiwi Pregnancy fetal

Ensuring proper fetal development is a prime concern for every pregnant woman. This fruit assists in this by providing several key elements that promote growth and development.

Folic Acid for Brain Development

Kiwi contains a good amount of folic acid, which is crucial during the early stages of pregnancy. Folic acid aids in neural tube formation, thereby preventing birth defects in the baby’s brain and spine.

Potassium for Muscle Growth

Potassium in the fruit supports muscle growth and function. It helps in maintaining the electrolyte balance in the mother’s body and ensures proper muscle contraction, reducing the risk of cramps.

3. Enhancing Immunity and Well-being

Benefits of Kiwi Pregnancy nutrient

A robust immune system is vital during pregnancy to safeguard the mother and baby from infections. Kiwi, with its combination of antioxidants and essential nutrients, plays a significant role in this aspect.

Antioxidant-rich for Cellular Health

This fruit is loaded with antioxidants, which combat free radicals in the body. These free radicals can damage cells, leading to premature aging and diseases. Consuming antioxidant-rich foods helps in protecting both the mother and the fetus from potential cellular damage.

Natural Mood Elevator

Several factors can induce stress and mood swings during pregnancy. The serotonin in Kiwi acts as a natural mood elevator, helping in managing stress levels and promoting a sense of well-being in expecting mothers.

4. Supports Healthy Skin

Benefits of Kiwi Pregnancy skincare

A radiant glow is often associated with pregnancy, and this fruit can play a part in ensuring the skin remains supple and healthy during these special nine months.

Collagen Production

Kiwi’s high vitamin C content aids in the production of collagen, a protein that keeps the skin elastic and youthful. This can be especially beneficial in preventing stretch marks, which are common during pregnancy.

Alleviates Skin Disorders

Pregnancy can sometimes bring about or exacerbate skin conditions due to hormonal changes. The anti-inflammatory properties of kiwi can help alleviate conditions like acne or eczema, ensuring smoother and clearer skin for the mother-to-be.

5. Aiding Digestive Health

Benefits of Kiwi Pregnancy fruit

Digestive issues like heartburn, indigestion, and constipation can be frequent companions during pregnancy. This fruit, with its unique combination of enzymes and fibers, can be a remedy.

Actinidin for Improved Digestion

Kiwi contains a unique enzyme called actinidin that helps in breaking down proteins, improving protein digestion, and reducing bloating, which is particularly beneficial for pregnant women who might experience indigestion.

Natural Laxative Effect

The combination of dietary fiber and actinidin in kiwi can have a gentle laxative effect. Consuming it can aid bowel movements, offering relief from the dreaded pregnancy-related constipation.

6. Maintaining Optimal Blood Pressure

Benefits of Kiwi Pregnancy vitamine

Stable blood pressure is paramount during pregnancy to prevent complications. Kiwi, with its rich array of minerals, can help in this regard.

Rich in Magnesium

This fruit is a good source of magnesium, a mineral known for relaxing blood vessels, thereby aiding in maintaining healthy blood pressure. This is essential for preventing conditions like preeclampsia during pregnancy.

Balance of Electrolytes

The balance of potassium and sodium ensures that the body maintains its electrolyte balance, further stabilizing blood pressure levels. This equilibrium is crucial for the well-being of both mother and fetus.

7. Boosts Energy Levels

Benefits of Kiwi Pregnancy fit

Fatigue is a common complaint during pregnancy. The energy-boosting constituents of this fruit can provide that much-needed spark to keep the expectant mother active and energetic.

Rich in Vitamin E

Kiwi is a great source of Vitamin E, a powerful antioxidant that plays a role in producing red blood cells and converting food to energy. This helps to combat the fatigue and tiredness often experienced during pregnancy.

Natural Sugars for Quick Energy

The natural sugars in the fruit offer a quick energy boost without the drastic blood sugar spikes that can come from refined sugars. This ensures sustained energy levels for the mother throughout the day.

8. Promotes Better Sleep

Benefits of Kiwi Pregnancy sleep

Sleep disturbances can be quite common during pregnancy. The consumption of kiwi can play a pivotal role in ensuring a restful sleep for the mother.

High in Serotonin

This fruit is a good source of serotonin, a neurotransmitter that can help improve sleep onset, duration, and efficiency. Including kiwi in the evening diet can promote better sleep quality for expectant mothers.

Rich in Antioxidants

The antioxidants in kiwi not only protect cells but also play a role in inducing sleep. They help in regulating sleep patterns, ensuring that the mother gets the necessary rest during her pregnancy.

9. Enhances Bone Health

Benefits of Kiwi Pregnancy cut

As the baby grows, the demand for calcium and other minerals for bone development increases. This fruit can be a valuable addition to meet these requirements.

Vitamin K for Bone Strength

Kiwi is a good source of Vitamin K, which is essential for bone health as it helps in the absorption of calcium and bone mineralization. This ensures that both the mother and baby have strong bones.

Supports Calcium Absorption

The presence of vitamin C in kiwi aids the absorption of non-heme iron, ensuring that the body gets an adequate supply for bone health. It supports the body in efficiently utilizing the calcium from dietary sources.

10. Reduces Swelling and Inflammation

Benefits of Kiwi Pregnancy health

Edema, or swelling, is common during pregnancy, especially in the feet and ankles. Kiwi, with its anti-inflammatory properties, can offer relief to expecting mothers.

Anti-inflammatory Compounds

The fruit is packed with anti-inflammatory compounds that can help reduce swelling in the body. Regular consumption can aid in decreasing inflammation, offering comfort during the later stages of pregnancy.

Bioactive Substances for Fluid Balance

The bioactive substances in kiwi help maintain fluid balance, reducing the chances of water retention and swelling. This ensures comfort and reduces the risk of complications related to edema.

11. Promotes Hydration

Benefits of Kiwi Pregnancy skin

Staying hydrated is essential during pregnancy to support the increased blood volume and amniotic fluid. Kiwi, being high in water content, aids in keeping the body hydrated.

High Water Content

With over 80% water content, this fruit contributes significantly to the daily fluid intake. Consuming it can be a refreshing way to stay hydrated, especially during hot days.

Electrolytes for Fluid Balance

Kiwi’s rich mineral content, including potassium and magnesium, helps in maintaining electrolyte balance. This not only promotes hydration but also ensures proper muscle and nerve function.

12. Supports Vision Health

Benefits of Kiwi Pregnancy sight

Pregnancy can sometimes affect a woman’s vision due to hormonal changes. This fruit can play a role in maintaining and enhancing vision health during this period.

Lutein and Zeaxanthin

Kiwi is a source of the antioxidants lutein and zeaxanthin, which are beneficial for eye health. They help in protecting the eyes from harmful high-energy light waves like ultraviolet rays.

Vitamin C for Eye Health

The high vitamin C content supports the health of blood vessels in the eyes. This can help prevent conditions like cataracts and ensure that the mother’s vision remains optimal during pregnancy.

13. Prevents Anemia

Benefits of Kiwi Pregnancy anemia

Anemia, or a deficiency in red blood cells, is a potential concern during pregnancy. Kiwi, with its iron and vitamin C content, can be a formidable ally in preventing this condition.

Iron Source for Red Blood Cell Production

Kiwi provides a source of non-heme iron, which, while not as readily absorbed as heme iron from animal sources, plays a role in the formation of red blood cells. This can help in preventing anemia, especially when combined with other iron-rich foods.

Vitamin C for Enhanced Iron Absorption

One of the standout features of this fruit is its vitamin C content. Vitamin C enhances the absorption of non-heme iron, ensuring that the body can effectively utilize the iron from kiwi and other plant sources.

14. Supports Heart Health

Benefits of Kiwi Pregnancy heart

With the increased blood volume during pregnancy, maintaining heart health becomes crucial. Kiwi offers several compounds that support cardiovascular health.

Rich in Omega-3 Fatty Acids

While not as renowned as fish for its omega-3 content, kiwi seeds do contain these essential fatty acids. Omega-3s are known for their role in reducing the risk of heart disease and promoting heart health.

Potassium for Regulating Blood Pressure

As mentioned earlier, this fruit is a good source of potassium, which helps regulate blood pressure and supports heart health. Consistent blood pressure levels can reduce the risk of complications during childbirth.

15. A Low-Calorie Nutritious Snack

Benefits of Kiwi Pregnancy snack

Healthy snacking becomes particularly important during pregnancy to ensure that the mother receives adequate nutrition without excessive weight gain. Kiwi is an ideal choice in this regard.

Nutrient-Dense with Few Calories

The fruit offers a burst of vital nutrients without packing in too many calories. This makes it an excellent option for those looking to enjoy a filling snack without the added guilt.

Satiating Dietary Fiber

The fiber content in kiwi not only aids digestion but also provides a feeling of fullness. This can help in managing appetite and ensuring that the expecting mother doesn’t resort to less nutritious, calorie-laden snacks.


Can I eat kiwi in all trimesters of my pregnancy?

Yes, this fruit can be consumed throughout all the trimesters of pregnancy. However, like with any food, it’s always advisable to maintain moderation and consult your healthcare provider if you have any concerns.

Is there a daily recommended intake?

There isn’t a specific daily recommendation for kiwi consumption during pregnancy. A serving or two a day is generally considered safe and beneficial. It’s always best to have a varied diet to ensure you’re getting all the necessary nutrients.

Is it possible to be allergic to kiwi?

Yes, some people may have an allergy to kiwi. Symptoms can range from mild oral itching to more severe reactions. If you’ve never eaten this fruit before or if you have known food allergies, it’s advisable to introduce it slowly into your diet and be observant of any adverse reactions.

Can consuming kiwi help with morning sickness?

This fruit is not specifically known to directly alleviate morning sickness. However, its refreshing taste and high water content can be soothing for some expecting mothers. If you’re experiencing severe morning sickness, it’s best to consult with your healthcare provider for tailored advice.

Are there any specific kiwi varieties that are best during pregnancy?

All varieties can offer health benefits, but the green-fleshed kiwi is the most commonly available and studied variety. Gold kiwi, which is sweeter and has a yellow interior, also offers similar nutritional benefits. It’s always good to choose ripe and fresh kiwi, regardless of the variety.

The Bottom Line

During pregnancy, every bite counts, and knowing that something as delicious as kiwi can be so beneficial makes it even more enticing.

If you’re expecting, or planning to, it might be a good idea to toss a few kiwis into your shopping basket the next time you’re at the grocery store. Simple, tasty, and health-packed—what’s not to love?