Kiwis are small, but don’t let their size fool you. This super fruit is host to numerous nutrition benefits. In addition to its whole food form, kiwi can also be found as a supplement available as a powder or tablet.

1. So here’s the story from C to E.

Kiwifruit is high in vitamins C and E. Two medium kiwis boast 230 percent the recommended daily allowance of vitamin C, almost twice that of an orange. Studies suggest that vitamin C boosts the immune system and fights stress and aging. It also promotes wound healing and iron absorption for healthy bones, blood vessels, and teeth.

In addition to their vitamin C goodness, kiwis contain a rare, fat-free form of vitamin E. This is a potent antioxidant said to help lower cholesterol and boost immunity. Both vitamins act as antioxidants and are being studied for their potential to help protect against cancer-causing cell damage.

2. Sail on, serotonin.

Kiwi is also high in serotonin, a hormone with digestive and cardiovascular functions. Serotonin boosts learning, memory, and mood, and also helps regulate your appetite. Serotonin is also said to aid in both falling and staying asleep. What’s more, serotonin promotes alertness in the morning (take that, coffee).

3. Magnesium and potassium power.

Want to feel better? Studies suggest that two kiwifruit deliver 30mg of magnesium. Magnesium is crucial to nerve and muscle function, and it boosts energy levels. And with 20 percent more potassium than a banana, it’s a great way to get this essential mineral that helps manage blood pressure,along with a decreased risk of kidney stones, osteoporosis, and stroke. 

4. Breathe easier.

Did you know that, according to the American Lung Association, the average adult takes over 20,000 breaths a day? That’s a lot of work for your respiratory system, and according to some research, kiwis might be able to lighten the load. One study found that children who ate five to seven servings of kiwifruit or other citrus fruit a week experienced less wheezing than those who ate these fruits less than once a week. Shortness of breath was also reduced, along with severe wheezing and nighttime coughing.

5. The eyes have it.

Kiwifruit contains the phytochemical lutein. Lutein is a carotenoid vitamin that, according tosome studies, can prevent age-related blindness. It also protects eyes from different kinds of free radical damage. Because the body can’t synthesize the lutein needed for health, it’s especially important to get plenty of foods that contain lutein, like kiwi.

6. Hooray for health!

When it comes to health benefits, it’s so easy being green. Kiwifruit is fat-free, and two kiwis alone contain more fiber than most bran cereal. Kiwifruit are a good option for people who need to manage their blood sugar — they have a glycemic index of only 52. They’re also a fresh, delicious way to maintain heart health, regulate digestion, and manage cholesterol.

7. They’re kiwi-lectable.

Kiwis are perfectly delicious naturally (simply peel and slice). You can also reap their bountiful benefits by:

• adding to fresh salads
• slicing over fresh Greek yogurt
• combining with strawberries for delicious fruit tarts

Add this goody on your next shopping list.