Top 10 Benefits Of Kiwi Fruit For Skin

Written by Dr. Amber Jones

The secret of having clean, radiant, and healthy skin lies in a small, vibrant fruit, “KIWI”. Known for its nutritional goodness and the combination of sweet-citrus flavor, kiwi is a delightful addition to the everyday plate.

Either have it during your fruit break or massage that leftover, extra-ripe piece all over your face; this excellent fruit is going to take your skincare game a notch higher. Especially during those hot summer months, when the body (including the skin) asks for hydration, having some fruits is never a bad idea.

Here’s all about Kiwi and all the benefits it provides for skin.

Nutritional Properties

NutrientAmount per 100 grams
Water Content83 grams
Protein1.1 grams
Carbohydrates14.6 grams
Sugar8.9 grams
Dietary Fibre3 grams
Fat0.5 grams
Vitamin C (ascorbic acid)92 milligram
Vitamin K40.3 microgram
Vitamin E (alpha-tocopherol)1.5 milligram
Vitamin A (beta-carotene)54 microgram
Vitamin B6 (pyridoxine)0.1 milligram
Folate25 microgram
Potassium312 milligram
Magnesium17 milligram
Copper and Zinc0.1 milligram
Phosphorus34 milligram
Calcium34 milligram
Iron0.5 milligram

10 Benefits of Kiwi Fruit for Skin

Benefits Of Kiwi

1. Supports Collagen Synthesis

Kiwi is rich in vitamin C, essential in maintaining skin elasticity, also known as collagen synthesis. Collagen is a structural protein that adds firmness and support to the skin, giving it a plump, youthful look.

However, as we age, the natural collagen production in our body decreases, leading to the formation of fine lines, wrinkles, and saggy skin. However, by including Collagen-rich fruits/ foods in the diet, you can help promote collagen production and thus retain youthful skin.

2. Neutralizing Free Radicals

Besides Vitamin C, kiwi is rich in other antioxidants that offer various benefits to the skin. This powerful combination helps neutralize free radicals, protect against oxidative stress, and slow premature aging. Free radicals are unstable molecules that can damage the skin, thus causing quick and premature aging. 

By combating oxidative stress, kiwi may help support the skin’s ability to retain its natural radiance.

3. Offer Hydration

Kiwi’s high water content promotes skin hydration and offers several positive effects. When the skin is well hydrated, it naturally appears plump and supple with fewer wrinkles and fine lines.

By promoting hydration, the water content in kiwi also helps moisturize the skin, preventing dryness and creating a protective barrier.

4. Moisturisation

The presence of Vitamin E in Kiwi supports its moisturizing properties. Vitamin E is known for its ability to hydrate and nourish the skin, thus creating a protective barrier that helps lock down moisture. Consuming kiwi regularly can promote soft and supple skin.

5. Gentle Exfoliation

Although lesser known, Kiwi is a source of natural alpha-hydroxy acids (AHAs), mainly citric acid. The presence of AHAs provides gentle exfoliation, thus helping to remove dead skin, unclog pores, and promote cell turnover. Thai, as a result, leaves a smoother and brighter complexion.

6. Reducing Dark Spot (Hyperpigmentation)

The presence of Vitamin C and antioxidants in Kiwi may help in reducing dark spots and hyperpigmentation. C is a water-soluble Vitamin that inhibits melanin production (a pigment responsible for dark spots). On the other hand, antioxidants support repairing and brightening the skin.

Consuming or even applying kiwi regularly on the skin may help achieve a clear and brighter skin tone.

7. Soothes Irritated Skin

The anti-inflammatory properties in Kiwi may help soothe irritated skin. The calming effects of this delicious fruit may reduce redness, inflammation, and mild skin irritation. Kiwi, therefore, is a gentle option for those with sensitive and reactive skin.

8. Wound Healing

Vitamin C in Kiwi may play an essential role in wound healing, especially internal wounds. Supporting the formation of new connective tissues may help skin repair faster from any damage.

10 Benefits Of Kiwi Fruit

Incorporating Kiwi regularly in your diet may help regenerate damaged skin, thus aiding faster recovery.

9. Controls Sebum Production and Acne

Kiwi offers a range of nutrients that play an essential role in the production of sebum (natural oil produced by the skin). By doing so, it helps in maintaining a balanced level of oiliness thus preventing excessive shine. Not just that, but Kiwi also can control sebaceous gland production thus keeping that unwanted oily shine in control.

This effect, and Kiwi’s antibacterial and antimicrobial properties, make it an excellent weapon to fight against acne. It also helps treat blemishes, preventing the growth of acne-causing bacteria.

10. Reverse Sun Damage

Kiwis can be beneficial for repairing damage caused by exposure to UV rays. Vitamin E and C in Kiwi can combat oxidative stress caused by UV rays. Not only that, but this superfruit also possesses the ability to reduce sunspots and pigmentation caused by constant sun exposure. 


Kiwi, the superfruit, can be a beneficial addition to your daily skincare routine. Whether consumed as a part of a nutritional diet or applied topically, this powerhouse of vitamins, antioxidants, and antibacterial properties addresses various skincare concerns.

However, when approaching such DIY skincare hacks, be cautious and do a patch test before. Also, instead of just relying on one product, follow a holistic routine with a clean, balanced diet and suitable skincare.

Frequently Asked Questions

Is Kiwi suitable for all skin types?

Yes, Kiwi is generally suitable for all skin types. While individuals with oily skin may enjoy benefits like controlled sebum production and acne control, people with dry skin may gain hydration from it.

Can I use Kiwi topically on my skin?

Yes, applying kiwi topically on the skin can be beneficial in several ways. The presence of natural alpha-hydroxy acids (AHAs) makes it an excellent mild exfoliator. It can also be mixed with homemade face masks for skin tightening, lightning, and glow.

Can Kiwi disappear my acne?

Kiwi may not directly make the acne disappear however, its antibacterial and antimicrobial properties may help in treating blemishes. Consuming it regularly may also prevent further acne breakouts.

How much Kiwi should I consume for optimal skin benefits?

For reasonable benefits, it is generally advised to consume 1 or 2 kiwis a day. However, the amount may differ depending upon individuals’ dietary considerations and tolerance.

Our recommendations are rooted in genuine belief in the benefits of the products bring to users. When you purchase through our links, we may earn a commission, supporting our testing and development without adding any cost for you. Learn more.

Amber Jones is a sought-after dietitian nutritionist with expertise in public and community health. She holds a Masters in Public Health from Yale University and completed her dietetic internship with the Yale-Griffin Prevention Research Center

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