For many, the search for better health and happiness leads to supplements, superfoods, or the latest fitness gadgets. But what if the answer is as simple as a furry companion or a fruit bowl staple? Recent research from New Zealand to the UK suggests that owning a dog or eating golden kiwis daily could be among the most effective—and surprisingly accessible—ways to boost both physical and mental well-being.
Let’s start with the humble kiwi. According to a study by the University of Otago in Dunedin, New Zealand, young men with low vitamin C levels saw notable psychological benefits after eating two golden kiwis daily. The findings, published in the Journal of Nutritional Science in 2014, showed a 38 percent improvement in overall mood, a 38 percent decrease in fatigue, a 31 percent increase in vitality, and a 34 percent reduction in depressive symptoms among those who ate two golden kiwis each day. The researchers attributed these changes largely to the fruit’s vitamin C content—golden kiwis pack an impressive 160 to 180 milligrams per 100 grams, compared to 80 to 100 milligrams in green kiwis.
But the kiwi’s power doesn’t stop at vitamin C. The fruit is also rich in vitamin E, polyphenols, and flavonoids—antioxidants that protect cells from oxidative stress, a factor often linked with anxiety, sleep disorders, and depression. Dr. Michael González and Dr. Jorge Miranda-Massari, professors at the University of Puerto Rico, have long argued that stress increases the body’s need for certain nutrients, and that a lack of these nutrients can worsen stress responses. Their concept of “Metabolic Correction” describes the targeted use of micronutrients, like those found in kiwis, to correct biochemical dysfunctions and potentially support mental health.
Building on this, a 2022 study led by Benjamin Fletcher and Jillian Haszard from the University of Cambridge took a broader look, analyzing 155 participants aged 18 to 35 with low vitamin C levels. This study, which spanned eight weeks and included both men and women, divided participants into three groups: one ate two golden kiwis daily, another took a 250-milligram vitamin C supplement, and the third received a placebo. After just four days, the kiwi group reported improved mood and vitality, with the greatest effect seen after 14 to 16 days. The supplement group saw only slight, statistically insignificant improvements compared to the placebo, suggesting that the unique nutrient profile of kiwis—beyond just vitamin C—plays a key role.
Even more recently, in April 2025, another study with 26 adults aged 18 to 60 who experienced mild to moderate mood swings found that eating two golden kiwis daily for four weeks led to a striking 65 percent reduction in overall mood swings. Researchers believe that other nutrients in kiwis, such as fiber, folic acid, and potassium, may contribute to these mental health benefits, making the golden kiwi a standout among fruits for those seeking a simple dietary boost to their mood and vitality.
But while kiwis might lift your spirits from the inside out, another path to better health could be waiting at your front door—on four paws, no less. Owning a dog, as revealed in a recent feature by The Independent and supported by multiple scientific studies, encourages people to be more physically active, maintain a regular routine, and enjoy meaningful social interactions, all of which are linked to improved health outcomes.
Matthew Ahmadi, a postdoctoral research fellow at the University of Sydney’s School of Health Sciences, led a randomized control trial published in BMC Research Notes in 2024. His team explored whether activity trackers on dogs could motivate their owners to move more. While the Covid lockdowns affected the trial’s results, broader research consistently found that dog owners are more active than non-owners. “People who own dogs tend to be a little bit more active than those who do not; when your dog needs to go on a walk, you also have to go on that walk,” Ahmadi explained. The level of activity often depends on the dog’s breed, with some requiring up to 90 minutes of exercise each day.
This uptick in daily movement has tangible health benefits. Increased physical activity is linked to better weight management, as illustrated by anecdotes of individuals losing significant weight—sometimes over a stone—simply by walking their dogs more and making modest dietary changes. More broadly, higher daily step counts and increased activity levels reduce the risk of cardiovascular disease and certain cancers, and contribute to longer, healthier lives. Improved heart and lung function, better mobility, and overall quality of life are all part of the package.
But the benefits of dog ownership go beyond the physical. The bond between humans and their canine companions has been shown to boost oxytocin levels, the so-called “love hormone” associated with bonding and positive emotional states. “Having that companion by your side can lead to this,” Ahmadi noted. There’s also a social component—dog owners often interact with others in parks or on walks, helping to combat loneliness. Professor Andrea Wigfield, co-director of the Campaign to End Loneliness, points out that social interaction is essential for well-being: “Social interaction is an essential thing, and as a human being, you need people around you.”
Routine is another unsung benefit. Dogs are creatures of habit, and their regular needs for walks, feeding, and play help their owners stick to a consistent daily schedule. This, in turn, supports healthy circadian rhythms, leading to improved sleep, energy, and overall functioning. Neuroscientist Andrew Huberman, a prominent advocate for morning sunlight exposure, ranks it among the top five actions for supporting mental and physical health—a benefit dog owners often enjoy without even trying.
While dog walks boost basic activity, they don’t always increase the time spent at higher intensities. Ahmadi suggests that owners can ramp up the benefits by picking hilly routes or adding short bursts of faster walking during outings. “By doing this, not only are you increasing your total daily steps, but you are also increasing the amount of higher-intensity activity you are doing,” he said. Even a few seconds of vigorous movement per walk can add up over the day, contributing to greater health gains.
The science backs it up. A 2008 study in the American Journal of Public Health found that dog owners completed more minutes and sessions of walking, and more total physical activity, than non-owners. A 2017 review in the American Heart Association Journals linked dog ownership to lower blood pressure, improved lipid profiles, and reduced stress responses. Dog owners were also found to be 35 percent more likely to meet recommended physical activity guidelines, according to a global survey by running brand ASICS.
Of course, owning a dog isn’t for everyone—it’s a long-term commitment with financial and emotional responsibilities. But for those who can, the rewards are clear: more movement, better health, increased social connection, and a happier, more structured life.
Whether it’s the zing of a golden kiwi or the wag of a dog’s tail, the latest research suggests that simple, everyday choices can make a world of difference for mind and body alike.
