Nature’s bounty of healthy foods changes with the seasons. Apples and oranges are great, but trying new fruits can help your health and give you new flavors to enjoy. These five amazing fruits are not only tasty, but they are also full of vitamins, antioxidants, and other substances that can make you feel better.
- Pitaya, or dragon fruit
The pink skin and white speckled flesh of dragon fruit make it look like it came from another planet. This cactus fruit comes from Central America, but it is now grown all over the world. Dragon fruit looks very different, but it tastes a little like kiwi and pear.
One cup of dragon fruit gives you about 34% of your daily vitamin C needs. It also has a lot of iron, magnesium, and B vitamins, which are great for making energy and supporting the immune system. The betalains in the fruit are strong antioxidants that give it its bright color and help lower inflammation. Dragon fruit is also low in calories and high in fiber, which is good for your digestive health and helps you feel full.
The black seeds that are spread throughout the flesh are a good source of omega-3 and omega-6 fatty acids, which are good for the heart and brain. Dragon fruit is a good choice for steady energy because it has a low glycemic index, which means it doesn’t raise blood sugar levels.
- Rambutan
Rambutan, which is often called the “hairy lychee,” is a fruit from Southeast Asia that has a spiky red skin that opens up to show juicy, clear flesh. The name comes from the Malay word “rambut,” which means “hair” and describes how it looks. There are sweet, floral notes inside, along with hints of grape and lychee.
Rambutan is a great source of vitamin C; 100 grams of it gives you almost 40% of your daily needs. This vitamin powerhouse helps the immune system, collagen production, and healing wounds. The fruit also has copper, which helps the body absorb iron and keeps connective tissues healthy.
Rambutan is different from other fruits because it has a lot of gallic acid, which is a powerful antioxidant that fights inflammation and bacteria. Research shows that gallic acid may help prevent cancer and keep the heart healthy. The natural sugars in the fruit give you quick energy, and the fiber in the fruit helps keep your blood sugar and digestion in check.
- Jackfruit
Jackfruit is the largest tree fruit in the world. It can weigh up to 80 pounds and has become more popular as a meat substitute because it is fibrous. Jackfruit is a fruit that comes from South and Southeast Asia. It has a sweet, tropical flavor with hints of banana, mango, and pineapple. People often use the young, unripe fruit in savory dishes, and the ripe fruit is great for dessert or a snack.
Jackfruit is very good for you because it has a lot of vitamin C, vitamin A, potassium, and dietary fiber. One cup has about 25% of the vitamin C you need each day and 11% of the fiber you need. The fruit also has a lot of antioxidants, such as carotenoids, which are good for your eyes and may lower your risk of age-related macular degeneration.
Jackfruit is good for your heart because it has a lot of potassium, which helps keep blood pressure in check and eases stress on the heart and blood vessels. The fiber in it helps with digestion and keeps cholesterol levels in check. Jackfruit is a good source of protein and essential amino acids for people who eat a plant-based diet.
- Fruit of Passion
Don’t be fooled by the wrinkled, unassuming outside of passion fruit. This little fruit is full of tropical flavor and nutrition. The fragrant pulp with its edible seeds is the perfect mix of sweet and sour, and the strong floral notes can make any food or drink better.
For its size, passion fruit has a lot of nutrients. One fruit gives you about 12% of your daily vitamin C needs and a lot of vitamin A, fiber, and potassium. The fruit has a lot of dietary fiber, and most of it comes from the seeds that can be eaten. This fiber is good for your digestive health, helps keep your blood sugar levels stable, and makes you feel full.
Passion fruit has a lot of antioxidants, including flavonoids like quercetin and anthocyanins that fight inflammation and protect the heart. Studies show that these chemicals might help lower blood pressure and make insulin work better. The fruit also has piceatannol, which is similar to resveratrol and may help protect the brain and slow down aging.
- Mangosteen
Mangosteen has been loved in Southeast Asia for hundreds of years and is known as the “queen of fruits.” When you cut open this purple fruit, you can see that it has a thick rind and white flesh that is very sweet and a little sour. People often say that the taste is like a mix of peach, strawberry, and citrus with a hint of flowers.
Mangosteen is known for having a lot of antioxidants, especially xanthones. These special compounds are not often found in other foods, but they are very good at fighting cancer, inflammation, and germs. Research indicates that xanthones may aid in the prevention of heart disease, enhance immune function, and potentially exhibit neuroprotective properties. The fruit is also a good source of fiber, folate, and vitamin C. Because it has natural anti-inflammatory properties, it is good for people who have chronic inflammation or want to improve their overall health. People have used mangosteen to treat a lot of different health problems for a long time, and new research is starting to back up some of these uses.
Getting the Most Out of Unusual Fruits
When you buy exotic fruits, look for ones that are a little soft when you press on them and have bright colors without dark spots or too much softness. Many exotic fruits are only available at certain times of the year. If you’re not sure how to tell if a fruit is ripe or how to prepare it, ask the staff at the produce section.
You can eat these fruits fresh as snacks, mix them into smoothies, put them in fruit salads, or use them as unique ingredients in both sweet and savory dishes. Even though they cost more than regular fruits, they are still a good deal because their strong flavors mean that a little goes a long way. Adding exotic fruits to your diet not only gives you more nutrients, but it also makes eating healthy more fun and long-lasting. Each of these fruits has a different mix of vitamins, minerals, antioxidants, and plant compounds that work together to keep you healthy. This season, try these amazing fruits that nature has to offer to challenge your taste buds and improve your health.