Kiwi fruit benefits during pregnancy… and after !

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Kiwi fruit benefits during pregnancy… and after !
Tuesday 27 November 2018

Kiwi fruit benefits during pregnancy… and after !

Eating a healthy and balanced diet during pregnancy is really important. Check out the great benefits of kiwi fruits for a pregnant woman and her future baby!

Kiwi fruit is rich in folate

What is it exactly? Also called vitamin B9 or folic acid, it is essential especially in the first weeks of pregnancy for a pregnant women and her future baby, but also for the women who are looking to get pregnant. It helps stimulate cell production and ensures the development of the baby vital organs.   The daily needs increases during pregnancy: the advice is to take 400 micrograms of folic acid every day.

The good news is that kiwi fruit is actually rich in folate as 100 grams of kiwi contain about 33,5 micrograms*. Starting the day with a kiwi fruit or two is definitely a great idea! However, be aware that folate is fragile and can quickly deteriorate, especially in contact with heat. So it’s definitely better to eat a fresh kiwi fruit and not a cooked one…

Have a look at the Oscar® kiwi Recipes section, it will probably give you some yummy ideas!

Kiwi fruit is rich in vitamins and minerals

A healthy diet is of course important at any time, but especially essential if you’re pregnant or planning a pregnancy. A balanced diet includes plenty of vegetables and fresh fruits. The great thing is that kiwi fruits have so many benefits that you can eat them daily. This small green fruit is packed with vitamins, minerals and nutrients**. Did you know for instance that it contains almost twice as much vitamin C as an orange? It is also rich in antioxidants and iron, a great source of potassium and low in calories. It would be a shame not to enjoy all these benefits!

Read our article 5 good reasons to eat kiwi every day!

Kiwi fruit helps digestion
It is a well-known fact that common complications of pregnancy include slow transit. Kiwi fruits have plenty of fiber, which prevents constipation and aids digestion. They also contain a natural and digestive enzyme called actinidin that will help as well. Eating one or two kiwis every day could be a great way to ease digestion.  What about after pregnancy?  

Kiwi fruits definitely deserve a place in your everyday menu, pregnant or not! The many benefits will help you to get your body back after baby. Of course, there is no rush, but know that eating kiwi fruits will be very helpful (only 58,5 calories per 100 grams).

And when your baby will start solid food, you can try to make an apple sauce with kiwi fruits and bananas, for example, around12 months. Please ask you pediatrician first to rule out any allergy risk.

If you do not follow us on social networks yet, join us to share recipes and other culinary tips! 😉  → Oscar® Kiwi on Facebook and also on Instagram.


* Sources:

– Saxholt E, Christensen AT, Møller A, Hartkopp HB, Hess Ygil K, Hels OH (2009). Danish Food Composition Databank, revision 7.01. Department of Nutrition, National Food Institute, Technical University of Denmark, version 7.1, 2009.

– U.S. Department of Agriculture, Agricultural Research Service (2014). USDA National Nutrient Database for Standard Reference, Release 27. Nutrient Data Laboratory Home Page,

** Interfel – Discover French apples and kiwis : campaign financed with aid from the European Union

Kiwi fruits:

Calories (kcal for 100 g) 58,5


Vitamin C (mg for 100 g) 92,7
Vitamin E (mg for 100 g) 1.46
Vitamin B9 (μg for 100 g) 33.5


Potassium (mg for 100 g) 297
Calcium (mg for 100 g) 27.5
Magnesium (for pour 100 g) 14.4




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