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One of the most beautiful and delicious fruits, kiwis are favorites of children and adults alike. However, these bright green fruits might be most adored by the wellness community, as they’re incredibly nutritious.  

One potential health benefit of kiwi that’s been causing some buzz recently? Eating one before bed might help you sleep better. 

Here’s all you need to know about the potentially sleepy side effects of kiwi, plus some other health benefits to keep in mind. 

Though often called a tropical fruit, kiwis — or kiwifruits — are actually native to the grasslands and forests of China and Russia, where they were originally known as the Chinese gooseberry. This fruit grows on vines, similarly to those you’d see in a vineyard. 

Kiwi is one of the most popular “tropical” fruits. It is often grouped in with other actual tropical fruits, as its flavor complements them so nicely. Plus, it has a very long growing season, more amenable to warmer climates. 

Health benefits abound 

When it comes to nutrition, kiwifruit has much to offer. It’s especially high in vitamins C and E — antioxidants that reduce inflammation throughout the body and support healthy immune function.  

Full of vitamin K and potassium, these fruits will also help you achieve healthy energy metabolism, blood clotting and fluid balance, while maintaining and building vital red blood cells, muscles and nerves. 

You’ll also find fiber in kiwi, plus prebiotics. Fiber enhances our digestion and metabolism, creating regularity while lowering cholesterol levels in our blood.  

Prebiotics are a type of indigestible fiber that act as food for the gut bacteria living in your large intestines, helping to create a thriving gut microbiome. 

What about sleeping? 

Another (more contested) benefit comes from the claim that kiwis may actually help you have a more restful night’s sleep. These bright green beauties are naturally rich in serotonin, a key neurotransmitter in our body that plays a large role in many sleep mechanisms.  

Depending on the level present, serotonin can positively contribute to the time it takes to fall asleep, the ability to stay asleep through the night, and the time you spend in phases of deep sleep.  

Plus, serotonin is a key precursor for melatonin, the hormone that helps us fall asleep and stay asleep. 

There’s also compelling research that shows a positive correlation between antioxidant intake and healthy sleep patterns — and kiwi is chock full of antioxidants. 

However, the most relevant research on this topic is a small study that directly examined the relationship between kiwi consumption and sleep. This study found that participants who ate two kiwis one hour before bed for four weeks fell asleep faster, slept more soundly, slept for longer periods of time, and their overall sleep quality improved. 

Skin is also nutritious 

Interestingly, if you can tolerate the taste and texture, the rough skin of the kiwi is not only edible but can increase the nutrition of this fruit significantly, providing more fiber, vitamin E and folate.  

Regardless of whether you keep the skin on or not, you can add this tangy fruit to smoothies, salads, salsas, yogurt, oatmeal, baked goods and sauces. Simply enjoying a kiwi with a spoon is a perfectly delicious option, as well. 

From Better Homes and Gardens, a magazine and website devoted to ideas and improvement projects for your home and garden, plus recipes and entertaining ideas. Online at bhg.com. © 2023 Dotdash Meredith. Distributed by Tribune Content Agency, LLC.