Although it was named in the mid-20th century after the endemic bird of New Zealand —its resemblance is undeniable—, the kiwi is actually a fruit that originated in China, where it was known as the Chinese gooseberry or yang tao. This curious relic, which began to be cultivated in the Yangtze River valley, stands out for its high vitamin C content: triple that of an orange.
But that isn’t its only benefit: the kiwi is rich in fiber and contains melatonin, a hormone key to regulating sleep, which makes it a great ally for sleeping better. We spoke with nutritionist Salena Sainz, founder of the Naturae Nutrición clinic, about when it’s best to eat it, its properties, and what other foods can help us improve the quality of rest.
1. The Kiwi, a Natural Source of Melatonin
As explained to us by the nutritionist and pharmacist, the kiwi contains natural melatonin, serotonin and antioxidants that help regulate the circadian rhythm and reduce oxidative stress, implicated in sleep disorders.
Can this superfood have the same effect as a melatonin supplement? Salena Sainz debunks the viral myth: “Some studies have observed that consuming kiwi before bed is associated with a improvement in sleep latency (that is, the time it takes to fall asleep), the duration and quality of rest. However, its effect is not comparable to that of a melatonin supplement, since the amount present in kiwi is much smaller; rather it acts as a gentle nutritional aid within a holistic sleep hygiene approach.”
2. What other benefits does it have?
“The kiwi also provides vitamin C, vitamin E, potassium, folates and fiber, which contributes to digestive, immune and cardiovascular health. It also has a moderate glycemic index and contains compounds that favor serotonin production, which can help with relaxation,” explains Sainz to Condé Nast Traveler.
Additionally, the kiwi brightens the skin and helps prevent premature aging of the skin thanks to vitamin C and antioxidants.
