Vitamin c in kiwi
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Vitamin C in Kiwi: Bioavailability, Content, and Health Benefits
Bioavailability of Vitamin C from Kiwi
Kiwifruit is a rich source of vitamin C, and its bioavailability has been a subject of various studies. Research comparing the bioavailability of vitamin C from kiwifruit to synthetic supplements found no significant differences in plasma, urine, or tissue samples, indicating that both sources are equally effective in increasing vitamin C levels in the body 15. This suggests that consuming kiwifruit can be as effective as taking vitamin C supplements for maintaining adequate vitamin C levels.
Varietal Differences in Vitamin C Content
The vitamin C content in kiwifruit varies significantly among different cultivars. For instance, the commonly available A. deliciosa cv. Hayward contains about 65.5 mg/100 g fresh weight (FW) of vitamin C, while other cultivars like A. chinensis and A. arguta can have much higher concentrations, ranging from 29 mg/100 g FW to 185 mg/100 g FW 2. This variability highlights the importance of selecting specific kiwifruit varieties for higher vitamin C intake.
Health Benefits of Kiwifruit-Derived Vitamin C
Improved Vitality and Well-being
Consumption of kiwifruit has been associated with improved vitality and well-being. A study involving young adults with low vitamin C levels showed that eating two SunGold™ kiwifruits per day significantly improved mood, decreased fatigue, and enhanced overall well-being 4. These benefits were attributed not only to the vitamin C content but also to other bioactive compounds present in kiwifruit.
Enhanced Plasma Vitamin C Levels
Regular consumption of kiwifruit can significantly increase plasma vitamin C levels. In a study with individuals having below-average vitamin C levels, consuming as little as half a kiwifruit per day resulted in a significant increase in plasma vitamin C. Consuming one kiwifruit per day was sufficient to reach healthy levels, while two kiwifruits per day led to optimal plasma vitamin C levels 89.
Effects on Prediabetes and Gut Health
Kiwifruit consumption has also shown promising results in individuals with prediabetes. A 12-week intervention with two SunGold kiwifruits per day led to significant improvements in plasma vitamin C levels, reductions in blood pressure, waist circumference, and HbA1c levels. Additionally, there were beneficial changes in gut microbiota composition, suggesting a potential role in improving metabolic health 6.
Exercise-Induced Stress Reduction
For recreationally active women, consuming vitamin C from kiwifruit before high-intensity exercise was found to reduce markers of oxidative and psychological stress. Although liquid vitamin C was slightly more effective, kiwifruit still provided significant benefits in reducing exercise-induced stress 7.
Conclusion
Kiwifruit is an excellent source of vitamin C, with bioavailability comparable to synthetic supplements. Different varieties of kiwifruit offer varying levels of vitamin C, making it important to choose the right cultivar for maximum benefits. Regular consumption of kiwifruit not only boosts vitamin C levels but also enhances overall vitality, supports metabolic health, and reduces exercise-induced stress. These findings underscore the potential of kiwifruit as a valuable addition to a healthy diet.
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