A study ranked “powerhouse” Asian exotic fruit by high nutrient density and low calories. In this article, we look at the nutrition and the many and varied health benefits of these and other Asian exotic fruit you can find in the supermarket.
Asian exotic fruit are an excellent source of essential vitamins and minerals, and they are high in fiber. Asian exotic fruit also provide a wide range of health-boosting antioxidants, including flavonoids.
A vast number of foods are both healthy and tasty. Here are the incredibly healthy Asian exotic fruit. Most of them are surprisingly delicious.
Calamansi
Calamansi, or calamondin, is a cross between and citrus fruit and a kumquat. It’s grown primarily in the Philippines. Calamansi is a good source of potassium and vitamin C.
It’s a little hard to find, but you can buy calamansi puree or calamansi juice. The puree may also be a good source of dietary fiber.
Jackfruit
Jackfruit is a large fruit that’s grown in tropical regions throughout the world. And by large, we mean one fruit may weigh up to 100 pounds. It’s often used as a meat substitute when it’s harvested in an immature stage of growth. Ripe jackfruit tastes similar to mango or peach.
Jackfruit is high in fiber, vitamin B-6, potassium, magnesium, and vitamin C. It’s not available in every store, but you may be able to find jackfruit in Asian and Caribbean food stores.
Durian
Durian is a rather distinctive fruit (emphasis on the “stink” part) because it has an unusual (awful) odor. Durian fruits originated in Southeast Asia where it is known as the king of fruits.
Durians are high in B-complex vitamins, fiber, potassium, and healthy fats. odor. It originated in Southeast Asia where it is known as the king of fruits. Durian is high in B vitamins, fiber, potassium, and healthy fats.
Look for durian fruits in the summer. Eat the raw segments as a snack or as part of a meal.
Cucamelons
Cucamelons look like teeny tiny watermelons originally from Mexico and Central America. They’re also called watermelon gherkin cucumbers, mouse melons, or Mexican sour gherkins.
Cucamelons are crisp and succulent and taste like a combination of cucumbers and limes. They make a terrific low-calorie addition to salads or fresh salsa and make a healthy snack. Look for cucamelons in the summer and fall months.
Mangosteen
Mangosteen, sometimes called xango, grows on trees in tropical parts of Asia. It’s fairly high in calcium, magnesium, and fiber.
Mangosteen segments are quite sweet on their own and can be eaten raw as a simple dessert or snack. You might be lucky enough to find fresh mangosteen, but it’s more commonly found in the canned fruits and vegetable section of your local grocery store.
Sugar Apple
Sugar apple is commonly grown on trees in the tropical parts of South America, southern Mexico, and the Carribean. It’s also cultivated in South Florida, so you can find it in some grocery stores where it might also be called sweetsop or annona. Sugar apple is a good source of fiber, vitamin C, and vitamin B-6.
Sugar apple is usually eaten raw (but you have to spit out the seeds). Or separate the seeds from the delicious flesh and blend it with milk and ice cubes in a high-speed blender. Look for sugar apples in the fall months.
Kiwano
Kiwano, also known as jelly melon or horned melon, originated in Kalahari, Africa. Today it’s grown in New Zealand. The flesh tastes like a combination of cucumbers, bananas, and lime. Kiwanos are loaded with vitamin C and they’re also a good source of potassium, vitamin A, magnesium, and iron.
Kiwanos are fully ripened when the exterior is bright orange. The fruit contains a lot of seeds, which are OK to eat, but you can remove them if you prefer. Eat the flesh as a snack or add it smoothies, fruit salads, or salsas.
Star Fruit
Star fruit originated in Southeast Asia, and it may also be called carambola, belimbing, or madun. It has a sweet, yet tart, flavor. Star fruit is high in vitamin C and fiber, plus it’s low in calories.
Fresh start fruit is available year round. Choose fruits that are yellow in color, or let green star fruits ripen a bit at home. Sliced star fruits can be added to salads, eaten out of hand or added to smoothies.
Dragon Fruit
A dragon fruit is a rather impressive thing to look at with its spiny pink exterior and seeded white flesh. Dragon fruit is native to Central America. It has a mild flavor, so it’s perfect for picky eaters. Dragon fruit is high in vitamin C and B vitamins, plus it’s low in calories.
Dragon fruit is available most any time of the year. Eat the flesh plain or add it to fruit salads and smoothies.
Lychee
Lychee fruits originated in China and Vietnam. They’re high in vitamin C, B-complex vitamins, and potassium. One cup of fresh lychee has about 125 calories.
Peel away the dark red skin to expose the white flesh, which can be eaten raw, added to fruit salads or salsas. Fresh lychees may be available in the spring, but canned lychees are available year round. Keep in mind the canned fruits often contain extra calories and sugars from added syrup.
Pummelo
The pummelo is the largest member of the citrus fruit family and tastes like a grapefruit, but slightly sweeter. Pummelos originated on trees in Southeast Asia and Malaysia. They’re high in potassium, folate, and vitamin C and not too high in calories. One cup of pomelo sections has only 72 calories.
Use pummelo sections in recipes that call for fresh grapefruit or eat it out of hand for a delicious snack. Look for fresh pummelo in grocery stores during the winter months.
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