Health Benefits of Tropical Fruits
The definition of tropical fruits is
confined as fruits that are grown in hot and humid regions within the Tropic of
Cancer and Tropic of Capricorn, covering most of the tropical and subtropical
areas of Asia, Africa, Central America, South America, the Caribbean and
Oceania.
The said regions, tropical fruits have
always been part of the rural landscape, with the keen purpose of providing
food and nutrition. FAO (Food and Agriculture Organization) and WHO (World Health Organization)
always recommended to consumption tropical fruits for a well-balanced diet and
for avoiding cardiovascular problems, diabetes and certain types of cancer.
The two main
reasons to discus on tropical fruits, one is for its high rich of nutritional
value as well as inexpensive compare to stone fruits. Most
tropical fruits have in common their antioxidant nutrients, a low caloric
content and a high percentage of water.
In this post we
present you 16 tropical fruits that you may not know, but that you will
undoubtedly love.
1. Litchi
The lychee is a
fruit native to China, although its cultivation has spread throughout the
subtropical areas of the world.
It is common to
eat it in salads, juices, smoothies and fruit salads, but it also goes very
well as a garnish with rice, meat and fish.
It contains a high
content of vitamin C, being ideal for people who need a vitamin supply.
It is also a
powerful natural antioxidant and helps prevent aging, the growth of cancer
cells, promotes the immune system, weight loss, gastrointestinal health, combat
stress and maintain bone health.
2. Papaya
Papaya is one of
the most favorite and consumed tropical fruits in the world, and also one of
the best. Coming from the Central American region, it is a fruit that
completely loaded with nutrients.
Among its numerous
qualities, its ability to facilitate digestion stands out, thanks to its papain
content, a proteolytic enzyme that breaks down food proteins.
In addition to
lightening digestion, it is ideal in weight control diets, due to its
low-calorie content (26 kcal / 100g) and absence of fat.
3. Guava
Guava grows mainly
in the Caribbean and Central America and South Asian regions. This intensely
flavored fruit has five times more vitamin C than oranges.
In addition to
having vitamins and fiber, it is an excellent source of potassium and has
powerful antibacterial properties, which help stabilize sugar levels and
stimulate the digestive process. Guava has stunning benefits for health, to
know more precisely, read
here.
You can take it in
a salad or in a smoothie, combining it with the banana.
4. Mango
The juicy and
sweet mango stands out for its beta-carotene content, which reduces blood
cholesterol levels and cares for heart health, according to this information
obtained from the United States National Library of Medicine. In addition, its
soluble fiber content favors intestinal movement.
Lastly, this fruit
is a wonderful source of vitamin C, making it a powerful antioxidant and
anti-inflammatory. Go ahead and eat this delicious fruit naturally, in
smoothies and various desserts.
5. Pitaya/ Dragon Fruit
Pitahaya, pitaya which
is very popular name as the Dragon Fruit, is a fruit that comes from a cactus
and is native to America.
Dragon fruit is
perfect for the formation of collagen, red blood cells, bones and teeth, thanks
to its vitamin C. It is also an antioxidant, anti-inflammatory and antitumor.
The leaves of the
pitaya, if you want, can be boiled and served as an infusion to relieve
headaches, reduce insomnia, anxiety and nervous disorders.
6. Kiwano
The kiwano is a
wild fruit native to Africa, very aromatic and tasty.
It is low in
calories and very rich in potassium, so its consumption is recommended to the
entire population and, especially, to those who carry out weight loss regimens
or take diuretics that eliminate potassium, suffer from diabetes, high blood
pressure or blood vessel conditions. and heart.
To correctly
choose a kiwano, you should make sure that it has dark orange skin and that it
yields to pressure, as this will indicate its degree of maturity.
When you go to eat
it, cut it in half, then scoop out the pulp with a spoon and carefully remove
the seeds.
7. Coconut
Coconut is part of
Caribbean and Pacific Island cuisine.
It is one of the
foods most recommended by nutritionists due to its high content of water and rich
of trace elements, minerals and vitamins E and K. Moreover, it is a great and
stunning stimulant of the immune system.
Coconut water and
its pulp are consumed, although it must be taken into account that it can be a
bit indigestible for those with a more delicate stomach.
8. Rambutan
The rambutan is a
tropical tree, native to Southeast Asia, which grows mainly in hot climates and
offers an exotic fruit of the same name.
It is a sweet
fruit, smooth and pleasant to the palate, with a flavor similar to that of
grapes.
Rambutan is rich
in carbohydrates, vitamin C, potassium and fiber, making it suitable for
hydration, promoting intestinal transit and providing antioxidants to the body.
9. Mangosteen
The mangosteen is
a fruit from Indonesia, whose cultivation is carried out only in Southeast
Asia.
The pulp and rind
of this fruit is rich in hydroxy citric acid that stops the creation of fat,
prevents excess cholesterol in the blood, causes a greater feeling of satiety
and can be used as a treatment for obesity.
10. Physalis
The physalis is a
round or oval fruit, yellow or orange, originally from Peru.
Its flavor is
similar to tomato, but has some citrus nuances, making it the ideal complement
for cakes, jams and salads.
Physalis is rich
in vitamins A, B and C, and minerals such as iron, calcium and phosphorus. These
nutrients are very purifying and antioxidant rich and also strengthens our defenses.
11. Passion Fruit
Passion fruit, is
native to South and Central America.
Due to its high
content of potassium, fiber, and vitamins A and C, this fruit has become very
popular lately. Its compounds are beneficial for relaxation, falling asleep and
fighting aging.
You can include it
in your desserts, juices and smoothies. They will be delicious!
12. Avocado
The avocado is a
fruit considered a superfood. It is highly appreciated in the cosmetic industry
for its high concentration of essential fatty acids. Contains vitamins E, A,
B1, B2 and B3, potassium and magnesium and antioxidants.
It is, without a
doubt, an essential product in any balanced diet, providing us with energy and
nutrients. Its concentration of oleic acid is believed to reduce inflammation
and keep the heart healthy, according to this study from the Universidad
Veracruzana. You can eat it in a salad or as part of different dishes such as
guacamole.
13. Pineapple
When it comes to a
healthy diet, pineapple is one of the fruits that is always present. The aptly
named “queen of fruits” is said to be very effective in helping to prevent
obesity.
Its fiber content,
vitamins C, B1, B6, folic acid and minerals give it digestive properties. The
bromelain present in its structure is a mixture of enzymes that helps digest
proteins and also has anti-inflammatory effects. This is confirmed by this
research carried out by the Sri Ramachandra University (India).
14. Bananas
Banana is very
popular fruit worldwide and rich in vitamins and minerals and have quite good health
benefits.
They are well
known for their high potassium content. A medium banana provides 12 percent of
the RDI for this mineral a rich of carbohydrate composition has made banana a unique
characteristic.
The carbohydrates
in green, unripe bananas consist largely of resistant starch, which can improve
blood sugar control and make you feel full.
You know, the
chemical pectin has a controlling role of blood sugar and improves digestive
health, banana is full of pectin.
Moreover, it is
proved that the high carbohydrate and mineral content of bananas makes them a
great source of energy before exercise.
15. Durian
This fruit is
known as the “King of Fruits”.
Studies found that
one cup about 237 ml of durian provides 80 percent of the RDI for vitamin C.
It is very rich in
manganese, vitamin B, copper, folate, and magnesium.
Additionally,
durian contains several healthy plant compounds that work as antioxidants.
16. Watermelon
Watermelon is high
in vitamins A and C. It is also rich in some important antioxidants, including
lycopene, carotenoids, and cucurbitacin E.
Several healthy
plant compounds that watermelon contains that work as antioxidants have been
studied for their anticancer effects.
Lycopene
consumption is linked with a lower risk of developing cancers of the digestive
system, while cucurbitacin E may inhibit tumor growth.
Consuming foods
rich in lycopene may also promote heart health due to its ability to lower
cholesterol and blood pressure.
Of all the fruits,
watermelon is one of the most hydrating. Watermelon is 92 percent water, which
can help you feel fuller.
Bottom Line
All fruits are
healthy, but some are even healthier than others.
Try to eat a variety of fruits from the list above to improve your health.
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11 Foods That You Must Take for Good Health
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