Study Finds Consuming 2 Kiwis Daily Can Substitute Vitamin C Supplements

According to a recent study, eating more kiwis can potentially nullify the need for vitamin C supplements.

The study, published in Foods, determined that consuming two SunGold kiwifruits a day for a duration of six weeks resulted in an increase of 150 mg of ascorbic acid (also known as vitamin C) daily.

By consuming this amount of vitamin C each day through diet, there's potential to forego supplemental intake whilst also reaping various health benefits.

Being an excellent support for the immune system, kiwifruit is a great choice of fruit in the flu and cold season to safeguard yourself from these common viruses. This was conveyed by Laura Purdy, MD, MBA, a certified family medicine physician.

The study had a small sample size of only 24 healthy males, aged between 25 to 60 years, without a history of either type 1 or type 2 diabetes or glucose intolerance. Despite the small sample size, the findings were positive.

The participants not only raised their vitamin C intake but also their fiber consumption - without negatively impacting inflammatory and metabolic biomarkers. For those, not allergic to kiwifruit, it's safe to consume this fruit on a daily basis without inducing any adverse metabolic reactions.

Purdy further clarified that allergies to kiwifruit are not uncommon and if allergy symptoms do appear, consulting a doctor is vital.

Here's an explanation of how incorporating kiwis in the daily diet can bolster vitamin C levels and contribute positively to overall health.

Kiwis are notable for being rich in vitamin C.

While many would contemplate eating oranges or taking supplements for boosting vitamin C, SunGold kiwis — used in this study — contain the highest amount of vitamin C per gram. This was mentioned by registered dietitian, Jacqueline Wyman, MS, RDN, CDN.

By eating one or two kiwis daily, you can be assured of meeting the recommended vitamin C intake. Snacking on Kiwis in place of a less nutrient-dense snack can enhance nutrition and well-being.

A SunGold kiwi offers 130 mg of vitamin C per 80 g of fruit, while the green variant holds 70 mg of vitamin C and is relatively smaller.

The research about whether kiwifruit can avoid cold or flu despite being high in vitamin C is insufficient.

The concept of high intake of vitamin C to avoid colds started in the 1970s, but subsequent studies have not reliably substantiated its effectiveness. However, a 2012 study suggested that kiwifruit may aid in reducing the cold duration.

Another advantage of kiwifruit consumption is the potential to raise HDL cholesterol, reduce triglycerides, and lower blood pressure. Gold kiwis can be beneficial for individuals suffering from anemia to boost their iron levels when eaten with iron-dense meals.

Wyman advocates using kiwi as part of a midday snack or dessert in addition to produce with high vitamin C content.

Deriving vitamin C from different fruits and vegetables is more advantageous than supplements as the former offer a multitude of benefits and nutrients besides just vitamin C.

Interestingly, studies related to vitamin C and disease prevention note that it's difficult to discern the benefits of vitamin C separate from the other nutrients found in fruits and vegetables like fiber, folate, magnesium, and potassium.

If you are looking to boost your vitamin C but do not like kiwi or are allergic to it, you can find vitamin C in several other foods, too.

Aside from oranges, bell peppers in all colors have generous amounts of vitamin C, with orange bell peppers having the most, explained Wyman.

“You can also get a comparable amount of vitamin C in kale, broccoli, Brussels sprouts, cabbage, strawberries, and pineapple,” she said.