Do kiwis get rid of colds? The science behind this super fruit

December 15, 2025 •

3 min read

While a kiwi cannot 'get rid of' a cold completely, research shows that consuming kiwifruit can significantly reduce the duration and severity of cold and flu symptoms in certain populations, like older adults and children. This is largely due to its potent nutritional profile that actively supports the immune system.

Quick Summary

An examination of kiwifruit's properties reveals how its rich nutrient profile, including exceptionally high levels of vitamin C and antioxidants, can provide significant immune system support. Studies indicate that consuming kiwis regularly may help reduce the duration and severity of cold symptoms, though it won't cure a cold entirely.

Key Points

Rich in Vitamin C: Kiwis often have more vitamin C per gram than oranges, a key immune nutrient.
Supports Immune Cells: High vitamin C helps produce white blood cells that fight infections.
Reduces Cold Symptoms: Studies show regular kiwi can reduce cold symptom severity and duration.
Antioxidant Power: Kiwis contain antioxidants like Vitamin E and flavonoids that protect against cell damage and inflammation.
Enhances Gut Health: Fiber supports a healthy gut microbiome, linked to immune health.
Anti-Inflammatory Effects: Antioxidants provide anti-inflammatory benefits to combat illness-related inflammation.

Understanding the Immune-Boosting Power of Kiwis

Kiwifruit is packed with a diverse range of nutrients that are crucial for a healthy immune system. Its primary benefits for immune support come from its high concentration of vitamin C, antioxidants, and fiber.

The Role of Vitamin C

Vitamin C is essential for immune function, and kiwis are an excellent source. Gold kiwifruit typically contains more vitamin C per 100g than an orange, and green kiwifruit also provides a substantial amount. Vitamin C helps in the production of white blood cells, which are key to fighting infections.

Antioxidants and Anti-Inflammatory Effects

Kiwis contain various antioxidants, such as vitamin E and flavonoids, which protect against oxidative stress. These antioxidants, along with other compounds, give kiwis anti-inflammatory properties that can help reduce inflammation associated with colds.

The Importance of Fiber and Gut Health

The immune system and gut health are closely linked, with a large part of the immune system in the digestive tract. Kiwis are a good source of fiber, supporting beneficial gut bacteria. A healthy gut can improve immune responses and strengthen the body's defenses.

Scientific Evidence on Kiwis and Colds

Research suggests that kiwifruit, particularly gold varieties, can help reduce cold symptoms. A study with older adults showed that those who ate gold kiwifruit regularly had less severe and shorter durations of head congestion and sore throat compared to those who ate bananas. Another study found that regular gold kiwi consumption in preschool children was linked to fewer cold and flu-like illnesses and symptoms like coughing and headaches.

How to incorporate kiwis into your diet

Adding kiwis to your diet is easy and enjoyable. Here are some ideas:

Smoothies: Blend with ingredients like Greek yogurt and spinach.
Snacks: Eat peeled and sliced for a simple snack.
Fruit Salad: Add chopped kiwis for flavor and vitamin C.
Garnish: Use slices on oatmeal or cereal.
Juice: Drink fresh kiwi juice for hydration.

A comparison of kiwi and oranges for cold relief


Feature	Kiwi	Orange
Vitamin C Content (per 100g)	Gold kiwi: ~161 mg; Green kiwi: ~85 mg	Orange: ~53 mg
Nutrient Density	Rich in Vitamin C, K, E, folate, potassium, and fiber.	Primarily known for Vitamin C; also contains folate and potassium.
Antioxidants	Contains flavonoids, carotenoids, and vitamin E, providing robust antioxidant support.	Contains flavonoids and other antioxidants.
Fiber Content	Higher in dietary fiber compared to oranges.	Contains fiber, but less per gram than kiwi.
Digestion	Contains the enzyme actinidin, which aids protein digestion.	No unique digestive enzymes like kiwi.
Effect on Cold Symptoms	Clinical studies support reduction in severity and duration of symptoms in vulnerable groups.	Often recommended for vitamin C, but less specific clinical trial evidence for cold symptom duration.
Acidity Level	Less acidic, potentially gentler on a sore throat than citrus fruits.	High acidity can sometimes irritate a sore throat during a cold.

Conclusion: Kiwis as a supportive tool, not a cure

While kiwis can't cure a cold, their rich content of vitamin C, antioxidants, and fiber supports the immune system. Regularly eating kiwis can help strengthen your body's defenses and potentially lessen the severity and duration of cold and flu symptoms, especially in older adults and children. This fruit is a valuable part of a healthy diet for overall wellness. For more on kiwi nutrition, see this resource.

Frequently Asked Questions

No, kiwi fruit cannot cure a cold instantly. There is no cure for the common cold, but kiwi's high vitamin C and other nutrients can support your immune system, helping your body fight the virus and potentially shortening your illness.

Kiwifruit often has more vitamin C per gram than an orange. While both are good sources, kiwi can offer a more concentrated dose of this immune vitamin.

Studies showing positive effects used amounts like two gold kiwifruit per day for older adults. Eating 1-2 kiwis daily can boost your vitamin C and support immune health.

Eating too many kiwis can cause digestive issues like pain or diarrhea due to fiber. Some people may also have allergic reactions.

Yes, kiwi skin has fiber and more antioxidants like vitamin C and E. The fuzzy texture can be off-putting for some.

Besides vitamin C, kiwis offer vitamin E, folate, potassium, and antioxidants like flavonoids. These help reduce inflammation and support immune function during a cold.

Kiwi's fiber helps digestion and feeds beneficial gut bacteria. A healthy gut is crucial for a strong immune system.