We all know the importance of including a variety of fruits in our diet. But eating the same fruits day after day can get a bit boring. If this is the case with you, you might want to give new fruits, like star fruit, a try.
Star fruit is one of the lesser-known tropical fruits in the world. Local in tropical regions and exotic in other parts of the world, this fruit is found growing on the Averrhoa carambola tree. People enjoy it as a snack, but you can also make delicious meals with it.
Want to know more about it? Then keep reading as we share its nutritional profile, health benefits, risks, and some delicious recipes in the sections below.
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What is Star Fruit?
Star fruit, also known as Carambola, is an oval-shaped fruit that can be 3–5 inches long. It has a waxy and shiny skin and has five ridges running along its length. It is due to these ridges that the fruit gets its star shape when cut in cross-section. Star fruit has a fleshy and crunchy texture and can taste sweet, sour, or both, depending on how ripe it is.
The fruit is native to Southeast Asia and can be found growing in India as well. Although tagged as an exotic fruit in the U.S., you will be surprised to know that star fruit has been grown in the state of Florida for more than 100 years!
Nutritional Information on Star Fruit
Here is the nutritional profile of one medium star fruit (90g):
- Water – 83.2 g
- Calories – 28.2 kcal
- Protein – 0.946 g
- Carbohydrate – 6.12 g
- Fibre – 2.55 g
- Total Sugars – 3.62 g
- Vitamin C – 31.3 mg
- Vitamin A – 2.73 µg
- Vitamin E – 0.137 mg
- Potassium – 121 mg
- Phosphorous – 10.9 mg
- Magnesium – 9.1 mg
Besides these, the fruit also has small quantities of other minerals like copper, zinc, selenium, iron, and manganese.
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Health Benefits Of Eating Star Fruit
Has Anti-Inflammatory Properties
Star fruit is loaded with antioxidants. The high vitamin C content in the fruit is responsible for its powerful anti-inflammatory properties. Due to this reason, eating star fruit can be particularly helpful in soothing conditions like dermatitis and psoriasis.
Boosts Immunity
High amounts of vitamin C in star fruit make it a great immunity-boosting food. It can increase the body’s germ-fighting capacity and protect you against coughs, colds, flu, and other infections. Because star fruit contains more than 50% of the recommended daily intake of vitamin C, eating this fruit can boost your immunity substantially.
Promotes Weight Loss
Being a low-calorie snack, star fruit is a good choice for those looking to lose weight. The high fibre content in the fruit boosts metabolism and supports weight loss. It also keeps you full for a longer period of time, preventing you from reaching out for another snack.
Supports Heart Health
Star fruit can also look after your heart health. As the fruit is rich in potassium, it can help regulate your blood pressure and safeguard you from the risk of having a heart attack. Plus, owing to its low-fat content, it does not contribute to elevating cholesterol levels in the body.
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Improves Gut Health
One medium-sized star fruit contains around 2.55 g of dietary fibre. As fibre is essential for maintaining gut health, eating star fruit can minimise digestive issues like constipation and bloating. Fibre and water in the fruit help soften the stools and allow easy bowel movement.
Promotes Healthy Skin
Vitamin C is a powerful antioxidant, and star fruit has loads of it. It can, therefore, reduce oxidative stress and protect your skin and other body cells from the damaging effects of free radicals. It can also promote collagen production, thereby reducing the appearance of fine lines and wrinkles and improving the texture and firmness of the skin.
Can You Eat Star Fruit if You Have Diabetes?
Yes, you can eat star fruit if you have diabetes. In fact, star fruit is a good choice for people with diabetes as it has fewer calories and more fibre. Both of these attributes prevent unnecessary spikes in blood sugar levels and protect diabetics from the ill effects of raised sugar levels in the body.
Who Should Not Eat Star Fruit
While star fruit is a healthy fruit offering many health benefits, people with kidney problems must avoid it. As star fruit contains high amounts of oxalates, it can have a detrimental effect on the kidneys. Too much oxalate can lead to the deposition of calcium oxalate crystals in the kidney tubules, leading to damage and kidney failure.
Moreover, if you are on regular medications, you must ask your doctor first if it is okay for you to eat star fruit. Furthermore, it is important to remember that eating too much star fruit or consuming large quantities of its juice can lead to toxicity characterised by nausea, vomiting, and stomach discomfort.
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How To Consume Star Fruit
There are quite a few ways to include star fruit in your diet:
- Add it to smoothies
- Turn it into a jam or chutney
- Cut it into small pieces and add it to your salad
- Make juice out of it and sip on it as a refreshing drink
- Use it as an ingredient while making curries
- Eat the fruit as is. Simply cut it into small pieces and relish its delicious sweet-tart flavour.
Delicious Recipes Using Star Fruit
Star Fruit Shots
1. Cut 3–4 star fruits into small pieces. Add them to a blender and turn it into a paste.
2. Strain the paste, and collect the liquid in a bowl.
3. Now, transfer the liquid to a shaker and add some salt, black salt, red chilli powder, basil leaves, sugar syrup, some ice cubes, and a dash of lemon to it.
4. Give it a nice shake, pour the drink into shot glasses, and enjoy!
Star Fruit Salad
1. Add your favourite salad greens, some strawberries, kiwis, and pieces of star fruit to a bowl.
2. Prepare a dressing by mixing 3 tbsp. olive oil, ¼ cup red wine vinegar, and 1 tbsp. honey.
3. Pour it over the salad, mix well, and dig in!
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Star Fruit Chips
1. In a pan, add 1 cup sugar and 1 ½ cup water and bring it to a boil.
2. Cut slices of 5–6 star fruits and drop them in the pan. Let them simmer for some time and turn off the heat.
3. Transfer the slices to a baking sheet (lined with parchment paper) after letting them soak in the syrup for 20 minutes.
4. Place the sheet in the oven set at 100C and bake it for an hour or until crisp.
5. Take the sheet out, sprinkle some salt over the chips, and munch them as a healthy snack.
Summing Up
Star fruit is a great food to add to your diet. It is grown in tropical regions around the world, including India. Rich in vitamins, antioxidants, and fibre, the fruit has many health benefits when consumed in limited quantities. It can boost immunity, improve heart, gut, and skin health, and even help with weight management. However, it is not suitable for people with kidney issues.
So, ready to give star fruit a try? We suggest you try it soon. You might just find a new fruit to add to your list of favourites!
Also read:The Diabetes Dilemma | Is Watermelon Good For Diabetes?
Disclaimer: The content of this article is compiled information from generic and public sources. It is in no way a substitute, suggestion, or advice for a qualified medical opinion. Always consult a specialist or your own doctor for more information. Beato App does not claim responsibility for this information.
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