Star Fruit: The health Benefits And Nutritional Values Of Star Fruit (carambola)

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starfruit

Starfruit or (Carambola) is the fruit of Averrhoa carambola, a species of tree native to Indonesia, the Philippines, Malaysia, Vietnam, Nepal, India, Bangladesh, Sri Lanka, Mauritius, and Seychelles.

The fruit is popular throughout Southeast Asia, the South Pacific, Micronesia, and parts of East Asia. The tree is also cultivated throughout non-indigenous tropical areas.

The fruit has distinctive ridges running down its sides (usually five but can sometimes vary); when cut in cross-section, it resembles a star, hence its name. The entire fruit is edible and is usually eaten out of hand. They may also be used in cooking and can be made into relishes, preserves, and juice drinks.

Why StarFruit?

Starfruit health benefits and nutritional values are numerous which includes promoting digestion, supporting weight loss, maintaining cardiovascular health, supporting eyesight, relieving pain, a good source of protein and fighting infections. Other benefits includes fighting inflammation, boosting immune system, treating cough, preventing cancer, regulating sugar level and enhancing the skin.

Nutritionists favored Starfruit due to the high content of antioxidants found in it. Consuming Starfruit regularly can treat many health problems effectively. Apart from health, the fruit can ward off factors that hurt your skin.

The Nutritional Values Of StarFruit.

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starfruit

Starfruit contains good quantities of vitamin-C. Vitamin-C is a powerful natural antioxidant. 100 g of fresh fruit provides 34.7 mg or 57% of daily required levels of vitamin-C. In general, consumption of fruits rich in vitamin-C helps the human body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals from the body.

Starfruit is rich in antioxidant phytonutrient polyphenolic flavonoids.Some of the important flavonoids present are quercetin, epicatechin,and gallic acid. Total polyphenol contents (Folin assay) in this fruit is 143 mg/100 g. Altogether, these compounds help protect from deleterious effects of oxygen-derived free radicals by warding them off the body.

Besides, it is a good source of B-complex vitamins such as folates, riboflavin, and pyridoxine (vitamin B-6). Together, these vitamins help as co-factors for enzymes in metabolism as well as in various synthetic functions inside the body.

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It also carries a small amount of minerals and electrolytes like potassium, phosphorus, and zinc and iron. Potassium is an important component of cell and body fluids helps controlling heart rate and blood pressure; thus, it counters bad influences of sodium.

See an indepth analysis of the nutritional values of Starfruit (Averrhoa carambola).
‘Raw, Fresh, Nutritive value per 100 g,ORAC value-5900, (Source: USDA National Nutrient data base)
Principle Nutrient Value Percentage of RDA
Energy 31 Kcal 1.5%
Carbohydrates 6.73 g 5%
Protein 1.04 g 2%
Total Fat 0.33 g 1%
Cholesterol 0 mg 0%
Dietary Fiber 2.80 g 7%
Vitamins
Folates 12 µg 3%
Niacin 0.367 mg 2.25%
Pyridoxine 0.017 mg 1.5%
Riboflavin 0.016 mg 1.25%
Thiamin 0.014 mg 1%
Vitamin A 61 IU 2%
Vitamin C 34.4 mg 57%
Vitamin E 0.15 mg 1%
Vitamin K 0 µg 0%
Electrolytes
Sodium 2 mg 0%
Potassium 133 mg 3%
Minerals
Calcium 3 mg 0.3%
Iron 0.08 mg 1%
Magnesium 10 mg 2%
Phosphorus 12 mg 2%
Zinc 0.12 mg 1%

 

The Health Benefits Of Starfruit.

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starfruit

Starfruit is an amazing fruit with many health benefits, so lets have a look at some of the very important benefits of Starfruit.

Heart Health

The high amounts of sodium and potassium present in star fruit act as electrolytes in our body, which help in maintaining blood pressure. This also ensures regular heartbeat and healthy blood flow.

Stimulates Lactation

It has also been traditionally used to increase lactation in mothers who have trouble producing enough milk for their newborns. And in large doses, it can also act as an emmenagogue.

Promotes Weight Loss

With a tiny amount of calories per fruit, this tropical treat won’t compromise your calorie goals, if you are trying to lose weight. Furthermore, it is full of fiber and other nutrients that can speed the metabolism, which can help support your effort to shed those extra pounds. Fiber will also help you to feel full faster, lowering your chances of overeating or snacking between meals.

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Boosts Immunity

A single medium-sized star fruit has approximately 50% of the daily value recommended for vitamin C, which is great news for your  immune system. With a solid vitamin C boost in your morning fruit smoothie, your immune system will be functioning at a high level with an optimal number of white blood cells.

Improves Digestion

Dietary fiber is a key element in digestion, as it can stimulate the movement of stool through the digestive tract, relieving symptoms of constipation, bloating, cramping and diarrhea. Furthermore, it can help to improve nutrient uptake and the bioavailability of other essential minerals and vitamins. Both the inner fruit and the waxy peel of star fruit provide significant levels of dietary fiber.

Bone Mineral Density

There is a diverse range of minerals in star fruit including iron, magnesium, phosphorus, zinc, and calcium, all of which can help promote better bone health and reduce the risk of osteoporosis as we age.

Controls Diabetes

Research has found that this insoluble fiber-rich fruit can prevent the release of glucose after eating. This helps to control insulin levels in the body, making it an ideal snack for people who want to avoid diabetes or for diabetic patients to manage their symptoms.

Improves Metabolism

With high levels of pyridoxine, folate, and riboflavin, this fruit can help to optimize your metabolism by ensuring that necessary enzymatic and hormonal processes take place throughout the body. These critical vitamins play a part in everything from nerve cell communication and energy metabolism to circulation and emotional control.

A Source of Protein

Like meat, eggs, and fish, Star fruit is a powerhouse of protein. Consuming foods enriched with the nutrient can affect your overall well-being. With adequate levels of protein in your body, you can maintain your neurological health and can balance hormones. Regular consumption of Starfruit helps maintain energy levels in your body as well.

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Relieves Pain

Headaches, migraine, or backaches are indeed utterly irritating. You can alleviate various body pains by consuming starfruit. Nutritionists suggest incorporating diet enriched with magnesium as it cannot only treat headaches or backaches but can fight factors that contribute to muscle cramps and joints pain. However, in case of severe pains, consult with your primary care physician and refrain from self-medication.

 Antimicrobial

A study has revealed that Starfruit contains antimicrobial properties. It has potential to treat infection caused via salmonella typhus, e-Coli, Bacillus cereus, or bad pathogens, etc. When your body is protected from the harmful effects of these micro bacteria, you will be less likely susceptible to colon infections. The properties found in the Starfruit are said to combat factors associated with colon cancer. However, more studies are underway in this regard.

Bottom Line

Starfruit is nothing less than a magical fruit that contains plenty of health benefits and nutritional values. These vitamins and minerals can surely do wonders for your overall well-being. Therefore, incorporate it into your diet and let is make a difference.

NOTE: Your doctors should be consulted before embarking on any medicinal consumption and in any case consult them for more clearification.

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