Why a Kiwi May Be the Perfect Snack
These brown, fuzzy fruits with green, yellow or even red flesh are packed with beneficial nutrients like fiber and vitamin C. And on TikTok, wellness influencers rave about their digestive and sleep-inducing benefits.
'Kiwis are having a moment right now, and for good reason,' said Judy Simon, a clinical dietitian at the University of Washington Medical Center in Seattle.
Here's why their spotlight is so well-deserved, and how incorporating kiwis into your diet may influence your health.
They're loaded with nutrients.
Kiwis contain an impressive array of nutrients. A medium-sized fruit offers a little over two grams of fiber at just 48 calories. The skin is especially fiber-rich.
Fiber slows digestion, helping to prevent blood sugar spikes, said Amy Ellis, a dietitian and associate professor of nutrition at the University of Alabama. Over time, such spikes can increase the risk for Type 2 diabetes.
Fiber also binds to 'bad' cholesterol, or LDL, in the intestine, helping to remove it from your body, Ms. Simon said. Excess LDL can lead to a buildup of plaque in your arteries, increasing your risk for heart attacks and strokes.
When it comes to vitamin C, citrus fruit 'gets all the attention,' said Danielle Davis, a dietitian who specializes in gut health at NYC Health + Hospitals/Bellevue. But one kiwi contains 56 milligrams of the nutrient. This is more than you'd get from one clementine or half a grapefruit — and 62 percent of the daily vitamin C recommendation for men and 75 percent of the daily recommendation for women.
Vitamin C, which your body can't make on its own, supports your immune system and plays an important role in wound healing. It also helps your body absorb iron from foods like leafy green vegetables, Ms. Davis said.
One kiwi contains about 150 milligrams of potassium — a 'nice amount' Ms. Simon said. (A banana has about 400 milligrams.) Potassium helps prevent high blood pressure by offsetting the effects of too much sodium, Ms. Davis said. Kiwis also have beneficial unsaturated fats, which can help you absorb some fat-soluble vitamins they contain, like vitamins A and E, Ms. Simon said.
They're 'nutrient dense, satiating and delicious,' Ms. Simon added, making them the perfect snack.
They can help you stay regular.
When Dr. Shanti Eswaran's patients ask her for strategies for constipation relief that don't involve taking supplements or medication, she often recommends eating kiwis. Prunes are also helpful, said Dr. Eswaran, who is a gastroenterologist at Michigan Medicine. But you would need to eat four prunes to get as much fiber as you would from one kiwi. And in her experience, people tend to enjoy kiwis more, she said.
In one industry-funded randomized controlled trial of about 200 people from 2023, participants who ate two green kiwis each day had more bowel movements per week than they did before the study.
Kiwis contain both soluble and insoluble fiber, which help address constipation, Dr. Ellis said. Soluble fiber forms a viscous gel in your intestines, and pulls water into your stool, making it softer and easier to pass.
'For healthy stool, you want it to be kind of fluffy,' Ms. Davis said. The soluble fiber can help you achieve that consistency.
Insoluble fiber, on the other hand, doesn't break down in your intestines, but bulks up your stool, helping to keep it moving, Ms. Davis said.
Although other high-fiber fruits and vegetables offer similar constipation-relieving benefits, kiwis (particularly the green ones) are one of a select few fruits that contain an enzyme called actinidin. Some animal studies suggest that this enzyme can make it easier to digest protein, but it's not clear if these findings apply to humans.
Kiwis might help you sleep, but the evidence is limited.
Some on social media say that eating kiwis can help you sleep better, pointing to a small, limited study from 2023 to support this claim. In the study, elite athletes who consumed two kiwis one hour before bed for four weeks reported that their sleep quality improved.
Kiwis contain trace amounts of melatonin, a hormone that makes you feel drowsy at night. They also contain a bit of serotonin, a chemical the brain uses to make melatonin. But there's no evidence that kiwis contain enough of either melatonin or serotonin to affect sleep, Ms. Simon said.
'It's an interesting connection,' she said. 'But the studies just aren't strong.'
Those who say that kiwis help them sleep may be feeling the effect of a healthy food swap, Ms. Simon said. If someone who usually eats cookies at night substitutes them with two kiwis, their sleep may improve. Eating foods with added sugars and refined carbohydrates right before bed can impair your sleep.
How to enjoy kiwis.
Ms. Simon recommended blending kiwis into a breakfast smoothie or adding them to a fruit salad or a bowl of Greek yogurt.
You can also eat kiwis straight, skin included, as Ms. Davis does. If you want to try the skin but are turned off by its texture, she recommended starting with the yellow varieties. These tend to have less fuzz.
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The 5 best vitamin E supplements in 2025, according to a dietitian
Vitamin D and magnesium may get all the buzz, but vitamin E deserves attention too. This fat-soluble vitamin helps protect your body, supporting the immune system and reducing inflammation. And while most healthy adults can get enough of this key nutrient through food, the best vitamin E supplement can be a helpful tool for people with restrictive diets or those managing certain conditions. But first, what exactly is vitamin E? "Vitamin E is a powerful antioxidant that helps protect your cells from damage caused by free radicals," says Lauren Manaker, RDN, LD and owner of Nutrition Now Counseling. "It also supports your immune system, helps maintain healthy skin and plays a role in keeping your blood vessels functioning properly." In other words? "Think of it as a protective shield for your body's cells," says Manaker. And that's not all. According to Seema Shah, RD and owner of SeemaShahRD Whole Nutrition, vitamin E may also reduce both the intensity and length of menstrual cramp pain. You can find vitamin E naturally in foods like nuts, seeds and plant-based oils, as well as supplements. While not necessary or appropriate for everyone, vitamin E supplements may be helpful for people with very restrictive diets, increased nutritional needs or certain conditions that affect the body's ability to digest and absorb fat, such as: Cystic fibrosis Crohn's disease Celiac disease Cholestasis Abetalipoproteinemia (a rare genetic disorder) Ataxia and vitamin E deficiency (AVED, an inherited disorder) Table of contents Best overall vitamin E supplement More vitamin E supplements we like for 2025 Comparison table How much vitamin E do you need? Synthetic vs. natural vitamin E: What's the difference? How to choose the best vitamin E supplement for you Potential side effects and safety concerns How we tested Other products we tested FAQs Meet our experts A note on supplements The products included on this list are dietary supplements. Statements about these products have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. Dietary supplements are not appropriate for everyone and may interact with other supplements or medications, so talk to your health care provider before adding a dietary supplement to your routine. Best overall vitamin E supplement (back to top) More vitamin E supplements we like for 2025 (back to top) Comparison table Here's a quick side-by-side comparison to help you decide which vitamin E supplement might be right for you: Form Dose Amount per serving Standout features Life Extension Super Vitamin E Soft gel 1 per day 268 mg Easy to swallow Third-party tested Affordable NOW Foods Vitamin E-200 Soft gel 1 per day 134 mg Affordable Easy to swallow ISO-certified labs Doctor's Best Vitamin E Soft gel 2 per day 13.4 mg Third-party tested Includes tocotienols The Vitamin Shoppe Dry Vitamin E Capsule 1 per day 268 mg Oil-free Vegan-friendly Third-party tested Affordable A.C. Grace Company Unique E Soft gel 1 per day 268 mg Third-party tested Includes mixed tocopherols Minimal odor Affordable (back to top) How much vitamin E do you need? For healthy adults, it's recommended to consume 15 mg of vitamin E per day, unless you're lactating, in which case your needs are slightly higher at 19 mg per day. The good news is that most healthy adults are able to meet this goal through foods like nuts, seeds, peanuts and some fruits and vegetables. Here are some of the best sources of vitamin E and how much of this key nutrient they provide: Sunflower seeds: 1 ounce = 7.4 mg (49% DV) Almonds: 1 ounce = 6.8 mg (45% DV) Sunflower oil: 1 tablespoon = 5.6 mg (37% DV) Peanut butter: 2 tablespoons = 2.9 mg (19% DV) Spinach: 1/2 cup cooked = 1.9 mg (13% DV) Kiwifruit: 1 medium = 1.1 mg (7% DV) Because vitamin E is a fat-soluble vitamin, consuming excess amounts through supplements can be toxic. To reduce your risk of adverse effects, it's recommended to consume no more than 1,000 mg per day. (back to top) Synthetic vs. natural vitamin E: What's the difference? When shopping for supplements, it often feels like you need a dictionary — or good ol' Google — at your fingertips, and vitamin E supplements are no exception. Here are some terms you might come across, and what they actually mean: Tocopherols: Vitamin E isn't just a single nutrient — it's actually a whole family of antioxidant compounds. The most well-known members of this group are tocopherols, which come in several forms, including alpha, beta, gamma and delta. While alpha-tocopherol gets most of the spotlight (and is most common in supplements), blends that include other types may offer a wider range of antioxidant benefits. D-alpha tocopherol: Sometimes simply labeled as "natural vitamin E," d-alpha tocopherol is frequently found in vitamin E supplements and is the form that the Recommended Dietary Allowance (RDA) for vitamin E is based on. It's typically derived from plant oils and is "better absorbed, recognized and utilized by the body compared to synthetic," says Shah. Gamma-tocopherol: Another natural form of vitamin E, gamma-tocopherol is widely found in the diet and may offer unique benefits for protecting against damage caused by free radicals. Tocotrienols: Tocotrienols are the other major group in the vitamin E family. Although they're not as common in our diets — or as well studied — as tocopherols, research shows promise. A 2022 article in BioFactors suggests that tocotrienols may help protect against certain types of cancer. Similarly, a 2023 review in Cureus found they might support heart health. While these early findings are encouraging, more research is needed to fully understand the benefits of tocotrienols. Synthetic vitamin E (aka dl-alpha tocopherol): This form of vitamin E is made in a lab. While supplements containing this form are typically less expensive, synthetic vitamin E isn't as easy to absorb, meaning you may need to consume larger amounts to get the same benefits. (back to top) How to choose the best vitamin E supplement for you Not all vitamin E supplements are created equal, so knowing what to look for can help you choose a safe and effective option. Vitamin E type: Bioavailability matters when it comes to vitamin E, so it's worth choosing the natural form: Look for d-alpha tocopherol, d-alpha tocopheryl acetate or d-alpha tocopheryl succinate on the label. These are better absorbed than the synthetic version, dl-alpha tocopherol, which your body doesn't use as efficiently. While some early research suggests that other natural forms of vitamin E might offer extra benefits, d-alpha tocopherol is the most studied — and it's the form used to set the RDA. Dose: Adults need 15 mg of vitamin E per day, yet many supplements provide well over this amount. To reduce the risk of side effects, look for supplements with 540 mg (800 IU) or less — and never more than 1,000 mg — of natural vitamin E per day, unless recommended otherwise by a health care professional. Supplement form: Vitamin E supplements typically come in pill form, with soft gels being more expensive, but generally easier to swallow than tablets. That said, liquid, chewable and gummy versions also exist. Ultimately, the best form is the one you can take safely and consistently. Other ingredients: Especially if you have food allergies or follow a specific diet, make sure to review the ingredient list to ensure a supplement fits your needs. Manaker also recommends avoiding products with unnecessary fillers or additives. In other words? The shorter the ingredient list, the better. Third-party testing: To ensure a supplement contains what it claims to on the label, look for products that have been tested for purity and potency, ideally by a third-party organization like United States Pharmacopeia (USP) or NSF. Price: You don't need to splurge on the most expensive supplement. Instead, look for an option that fits your budget without compromising on key factors, like vitamin E type, ingredients and testing. (back to top) Potential side effects and safety concerns Vitamin E has a few important caveats to be aware of, as taking it in supplement form may not be safe or appropriate for everyone — especially when taken in high doses. It may increase bleeding risk: According to Dr. Erica Park, "taking high doses in supplement form, especially over 300 mg a day, can increase the risk of bleeding." For this reason, vitamin E supplements should not be combined with blood-thinning medications, like aspirin or warfarin, unless under medical supervision. 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As a registered dietitian myself, I also drew on my own clinical experience and knowledge of supplements to evaluate each product through both a scientific and practical lens. In total, I tested 18 vitamin E supplements from 11 different brands, reviewing each one carefully to bring you a list of the best options currently on the market. Since we couldn't directly test the long-term health benefits of each supplement (that kind of research would take months, if not years), we focused on practical factors you can evaluate right away, including: Ease of use: We evaluated how simple the packaging was to open, whether the instructions were clear and straightforward and how easy the soft gels or capsules were to swallow. Taste and aftertaste: We noted whether the supplement had any noticeable flavor or aftertaste and considered whether it might be unpleasant or off-putting for regular use. Form of vitamin E: We prioritized supplements that used the natural form of vitamin E (d-alpha tocopherol) and noted when products included additional natural tocopherols, which may offer broader antioxidant support. Dosage appropriateness: We assessed whether the vitamin E dosage stayed within safe limits—ideally 540 mg (800 IU) or less per serving — to minimize the risk of side effects from long-term use. Ingredient quality: We reviewed the full ingredient list for unnecessary fillers, artificial additives or allergens that might limit suitability for people with specific dietary needs. Overall value: We compared cost per serving across products to determine which options delivered the best balance of quality and affordability. Testing and transparency: We looked for products tested for label accuracy and purity, giving preference to those with third-party certification for added trustworthiness. (back to top) Other products we tested Not every supplement we tested made the final cut, but several came close — and could still be a solid choice depending on your needs. Here's a quick look at the vitamin E supplements that just missed our top list: NOW Foods Vegetarian Dry E-400: This budget-friendly vitamin E capsule is a solid option for those needing a dry (aka oil-free) formulation. It scored high in our testing thanks to its ease of use, lack of fishy odor and affordability. All NOW supplements undergo extensive in-house testing at ISO-accredited labs. However, because it isn't third-party tested, The Vitamin Shoppe's Dry Vitamin E earned our pick as the "best oil-free." NOW Foods E-400 With Mixed Tocopherols: Like NOW Foods' Dry E, this supplement performed well during testing. However, it isn't third-party testing, and we simply liked other products more. NOW Foods Vitamin E Oil: This vitamin E supplement is affordable and could be a good alternative for those who dislike pills. However, it was challenging to determine the exact number of drops dispensed, making it difficult to know if I was taking an accurate dose. The Vitamin Shoppe E 268 mg (400 IU): At just $0.16 per serving, this supplement nearly made our list as "best affordable" thanks to its small, easy-to-swallow soft gels and third-party testing for purity and potency. It features highly bioavailable d-alpha tocopherol plus mixed tocopherols for broader antioxidant support, though specific amounts aren't listed. Aside from a mild fishy odor common in gelatin-based capsules, it's a user-friendly, budget-friendly pick for daily vitamin E supplementation. The Vitamin Shoppe High Gamma Vitamin E With Mixed Tocopherols: While we liked the formulation and found the soft gels easy to swallow, this supplement had a strong fishy odor that was hard to ignore. KAL Vitamin E 200 IU: Kal supplements is a lesser-known supplement brand. Based in Utah, products are manufactured in the United States and feature carefully selected ingredients. I liked how easy the brand's vitamin E 200 IU supplement was to take and its minimal ingredient list. However, the product contains gelatin and isn't third-party tested for purity and potency. KAL Vitamin E 400 IU: This supplement was also easy to take, but there were other, more affordable options in this dosage range that were third-party tested for label accuracy. KAL Vitamin E 1,000 IU: High-dose vitamin E supplements may increase the risk of hemorrhagic stroke and are not recommended for most people. For this reason, they should only be taken under the guidance of a health care professional. If medically appropriate, this high-dose vitamin E supplement offers a potent, affordable and easy-to-swallow option with highly bioavailable d-alpha tocopherol. However, it's not third-party tested, has a mild fishy odor and isn't suitable for vegans. GNC Vitamin E: While very affordable, it contains the synthetic form of vitamin E (dl-alpha tocopherol), which is not as bioavailable. Nature's Bounty Vitamin E-1000 Pure dl-Alpha: Like the GNC supplement, this supplement contains the synthetic form of vitamin E, which is not as easily absorbed by the body. Metagenics Vitamin E Mixed Tocopherols: There's a lot to like about this vitamin E supplement: Third-party tested for purity and potency, d-alpha-tocopherol, mixed tocopherols and relatively short ingredient list. However, it isn't vegan-friendly and is significantly more expensive than other supplements we tried. Standard Process Cataplex E: This supplement contains a blend of vitamin E and selenium, which work together to support overall health. However, the dose of vitamin E provided is quite small — just 3.3 mg or 22% of the daily value. While it might be helpful for bridging gaps in an otherwise healthy diet, you could easily get this amount from food rather than spending money on a supplement. Oleaphen High Phenolic Olive Oil: Oleaphen High Phenolic Olive Oil is specifically formulated to be high in vitamin E, delivering 140 mg per 5 mL serving, along with heart-healthy polyphenols and phytosterols. It's a flavorful, vegan-friendly way to add a nutritious drizzle of vitamin E to meals, though its strong peppery taste and high cost may not work for everyone. Still, it's an excellent option for those seeking a natural, whole-food approach to boosting vitamin E intake. (back to top) FAQs What is the best form of vitamin E for absorption? "The best-absorbed form of vitamin E is called d-alpha tocopherol," says Park, adding that this is the natural form your body prefers. "It's even better absorbed when taken with a meal that has some healthy fat," she explains, "like avocado or olive oil." Keep in mind that many vitamin E supplements contain oil or another source of fat. If you have a condition that affects fat absorption, look for products labeled as "dry" vitamin E, a fat-free formulation designed to be gentle on the stomach. Should I take vitamin E with food? Yes, for optimal absorption, vitamin E should be taken with food, ideally a meal containing some fat. This is because vitamin E is a fat-soluble vitamin and requires fat for proper absorption in the body. (See our favorite healthy olive oils.) Can vitamin E help improve skin or hair health? Vitamin E plays an important role in maintaining healthy skin and hair, largely thanks to its antioxidant properties. A 2021 review in PLOS One found that people with inflammatory skin conditions like psoriasis, eczema and acne often had lower blood levels of vitamin E. In such cases, supplementation may help support skin health. However, for otherwise healthy individuals, the benefits of oral vitamin E for skin aren't well established — and when it comes to hair, research hasn't shown that taking vitamin E supplements leads to noticeable improvements. Do vitamin E supplements increase the risk for prostate cancer? An older study from 2011, known as the SELECT trial, raised concerns after finding a 17% increased risk of prostate cancer in men who took vitamin E supplements regularly for seven years. However, according to the National Cancer Institute, there's still not enough solid evidence to say whether vitamin E supplements increase the risk of prostate cancer. For personalized guidance, talk with a health care professional to determine whether vitamin E supplements are appropriate for you — particularly if you have a history of prostate cancer or are at increased risk. (back to top) Meet our experts Lauren Manaker, RDN, LD and owner of Nutrition Now Counseling Seema Shah, registered dietitian and owner of SeemaShahRD Whole Nutrition Erica Park, MD, MBA, FAAPMR, board-certified physician (back to top) Our health content is for informational purposes only and is not intended as professional medical advice. Consult a medical professional on questions about your health.
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Mom Thought She Just Had Dry Skin. Months Later, She Had Hole 'The Size of a Quarter' in Her Nose After Skin Cancer Diagnosis
Amanda Anderson, 43, received the diagnosis in June after first noticing a "small irritated spot" on her nose in January NEED TO KNOW Amanda Anderson, a mother of four, discovered a small spot on her nose that she thought was dry skin But after several appointments, doctors determined it was actually basal cell carcinoma She underwent surgery to remove the spot and documented her journey online A mother of four thought she just had a bit of dry skin on her nose, months before receiving a shocking diagnosis. Amanda Anderson, 43, from Layton, Utah, first noticed she had a small spot on the side of her nose in January of this year; however, she wasn't initially concerned, as she said her skin often gets dry during the winter months, per SWNS. Anderson ended up getting the spot checked out just to be on the safe side and was given a cream. When the spot came back and started to bleed and scab, Anderson booked another appointment with the doctor, only to be told she didn't have anything to worry about. After having a gut feeling that something was wrong, Anderson went to another medic, who then booked her in for a biopsy in June, before the results came back as basal cell carcinoma on June 23. She was scheduled for surgery three days later to remove the spot. Per the Mayo Clinic, "Basal cell carcinoma is a type of skin cancer. Basal cell carcinoma begins in the basal cells — a type of cell within the skin that produces new skin cells as old ones die off." "Basal cell carcinoma often appears as a slightly transparent bump on the skin, though it can take other forms. Basal cell carcinoma occurs most often on areas of the skin that are exposed to the sun, such as your head and neck," the site adds. Anderson has documented her skin cancer journey on TikTok, writing in the caption of one of her videos, "WEAR YOUR SUNSCREEN!!" "I had a small irritated spot on my nose for 6 months. I finally went into the dermatologist. It wasn't a huge shock to find out it was Basal Cell Carcinoma," she added. "Getting it removed was a HUGE shock. I had no idea what I was getting into!" Anderson wrote, sharing in the clip that she'd had Mohs surgery, and that medics ended up having to do three passes. She wrote over the video per the AP, "It was sooo much bigger than I was expecting," confirming she had 50 plus stitches. The clip featured multiple images showing Anderson's cancer journey, including her having a hole cut from her nose to remove all the cancer cells. The Mayo Clinic describes Mohs surgery as "a procedure used to treat skin cancer," adding, "This surgery involves cutting away thin layers of skin. Each thin layer is looked at closely for signs of cancer. The process keeps going until there are no signs of cancer." "The goal of Mohs surgery is to remove all of the skin cancer without hurting the healthy skin around it. Mohs surgery allows the surgeon to be sure that all the cancer is gone. This makes it more likely that the cancer is cured. It reduces the need for other treatments or more surgery," the site states. Anderson recalled of her initial symptoms, "It was just a little dry spot on the side of my nose," adding, "With it being the winter it's common to have dry patches. I wasn't super concerned at the beginning," per SWNS. Anderson — whose father, Kirk Romney, 66, has also had skin cancer, and has had over 17 Mohs surgeries to remove cancerous cells from his face, neck and shoulders — insisted, "When I noticed the spot at first I wasn't too concerned." "It's typical to get dry patches because of the weather here in Utah," she added. Anderson said of receiving the skin cancer diagnosis, "It's hard to hear. It's on my face and as a woman we do everything we can to make sure our faces look as good as possible." "I'm obsessed about sun cream and shade - I have been my whole life," she added. "So it was a bit of a gut punch." Anderson added of doctors removing part of her nose to get the cancer out, "It was about the size of a quarter. They cut above and below the hole and fold the skin over." Never miss a story — sign up for to stay up-to-date on the best of what PEOPLE has to offer, from celebrity news to compelling human interest stories. Anderson, who continues to keep her followers updated regarding her skin cancer journey on TikTok, confirmed she won't need further treatment, but will have to have check-ups every six months. She said of now wanting to warn others, "The damage is done when you're young. I encourage my daughters to put sun cream on underneath their makeup." "I'm trying to build healthy habits in my kids," Anderson added. "People don't realize you can get sunburnt through the window of a car. We have to take care of our skin like you would your teeth. Skin cancer is so preventable." PEOPLE has reached out to Anderson for an update on her recovery. Read the original article on People Solve the daily Crossword
