5 Popular Exotic Asian Fruits and How They Are For Your Health
- tidbitsfromemily
- Dec 15, 2014
- 4 min read
Growing up, exotic Asian fruits were often on my family’s menu. Whether it may be langsat, star fruit, or lychee, I feasted on these gems throughout my childhood (not to mention they are absolutely delicious!). You may come across these strange, exotic fruits if you take a trip up to an Asian supermarket like Ranch 99, Lion supermarket, or the like.
The term “exotic fruits” refers to a broad variety of fruits grown in the sub-tropics, tropics, and more temperate climates. Many are grown all over Asia. They are eaten raw, used as toppings in boba tea drinks, or are used for making sweet and savory dishes.
Here are 5 popular exotic Asian fruits and how they are for your health. Shout-out to my friend Kathryn for the idea!
LANGSAT
Scientifically termed Lansium parasiticum or Lansium domesticum, and commonly called langsat or lanzones, langsat originates in Malaysia. It is a small, orb-shaped, clear, translucent fruit that is harvested in bunches along the branches and trunk of its tree. It is then eaten raw.
100 g of langsat contains 9.5 g of carbohydrates, 2.3 g of dietary fiber, and 0.8 g of protein. It also has 20 mg of calcium, 30 mg of phosphorus, as well as carotene which acts as antioxidants in our bodies.
LYCHEE
Scientifically termed Litchi chinensis, lychee originates in Guangdong, China.
As can be found in USDA’s National Nutrient Database, 100 g of lychee contains 66 calories, 16.53 g of carbohydrate, 0.83 g of protein, and 15.23 g of total sugars. It is a good source of Vitamin C in the form of ascorbic acid at 71.5 mg. With the current RDA (Recommended Dietary Allowances) at 75 mg/day (19 years of age and older), eating just 100 g of peeled lychee fruits would almost meet an adult’s vitamin C RDA requirements.
STAR FRUIT
Scientifically termed Carambola, star fruit is a fruit that has five longitudinal ridges that when cut, its cross-section resembles a star hence it is commonly called a star fruit. The entire fruit is edible. The texture of its skin is waxy and smooth, and it turns dark yellowish when ripe. The flesh ranges from clear, translucent to light yellow in color and its texture is firm, crunchy, and juicy.
As can be found in USDA’s National Nutrient Database, 100 g of star fruit contains 31 calories, 6.73 g of carbohydrate, 1.04 g of protein, and 3.98 g of total sugars. In a study conducted by Guanghou Shui and Lai Peng Leong at the National University of Singapore, star fruit has been found to be a good source of antioxidants. It has 34.4 mg of vitamin C and 133 mg of potassium per 100g.
It is also important to note, however, that star fruit contains oxalic acid. Oxalic acid (H2C2O4) is an organic compound that may be harmful to individuals with kidney disorders, as its consumption to those individuals can cause nausea, vomiting, and mental confusion.
GUAVA
Scientifically termed Psidium guajava, guava is oval or round in shape. The skin is rough and can be bitter or sweet depending upon when it is picked.
As can be found in USDA’s National Nutrient Database, 100 g of guava contains 68 calories, 14.32 g of carbohydrate, 2.55 g of protein, and 8.92 g of total sugars. It contains a good source of vitamin C at 228.3 mg, 5.4 g of dietary fiber, and 49 μg of folic acid. The amount of vitamin C in 100 g guava is 3x the RDA of vitamin C. Furthermore, guava contains carotenoids and act as antioxidants in our body.
MANGOSTEEN
Scientifically termed Garcinia mangostana, mangosteen is mostly grown in Southeast Asia. Its flesh is tangy, juicy, sweet, peachy, and fibrous.
As can be found in USDA’s National Nutrient Database, 100 g of mangosteen contains 73 calories, 17.91 g of carbohydrate, 1.8 g of dietary fiber, and 0.41 g of protein. Its peel contains phytochemicals called xanthonoids, which contains antioxidant properties.
Sources
“Langsat.” Purdue University. Retrieved 21 September 2014. https://www.hort.purdue.edu/newcrop/morton/langsat.html
“Nutrient Contents for Litchis, raw, per 100g.” USDA. Retrieved 21 September 2014. http://ndb.nal.usda.gov/ndb/foods/show/2311?qlookup=09164&format=Full&max=25&man=&lfacet=&new=1
Neto MM, da Costa JA, Garcia-Cairasco N, Netto JC, Nakagawa B, Dantas M (2003). “Intoxication by star fruit (Averrhoa carambola) in 32 uraemic patients: treatment and outcome”. Nephrol Dial Transplant 18 (1): 120–5. doi:10.1093/ndt/18.1.120.
“Nutrient Contents for Carambola, (starfruit), raw, per 100g.” USDA. Retrieved 21 September 2014. http://ndb.nal.usda.gov/ndb/foods/show/2223?qlookup=09060&format=Full&max=25&man=&lfacet=&new=1
“Nutrient Contents for Guavas, common, raw, per 100g.” USDA. Retrieved 21 September 2014. http://ndb.nal.usda.gov/ndb/foods/show/2293?qlookup=09139&format=Full&max=25&man=&lfacet=&new=1
“Nutrient Contents for Mangosteen, canned, syrup pack, per 100g.” USDA. Retrieved 21 September 2014. http://ndb.nal.usda.gov/ndb/foods/show/2319?qlookup=09177&format=Full&max=25&man=&lfacet=&new=1
Note: All of these images were found online using the Google search engine.
Disclaimer: This information is not intended to be a substitute for informed medical advice or care. You should not use this information to diagnose or treat any health problems or illnesses without consulting your pediatrician or family doctor. Please consult a doctor with any questions or concerns you might have regarding your or your child’s condition.
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