HEALTH BENEFITS OF 6 UNIQUE FRUITS FROM AROUND THE WORLD

Healthy fruit snacks don’t have to be boring. In fact, these five unique fruits from around the world provide both flair and loads of fruit nutrition to help make healthy snacking fun for the whole family.

1. CHINESE JUJUBE

Often called the red date, Chinese jujubes come from a smaller-sized tree with gnarled branches that’s native to the country, which is why they are also sometimes called the ‘Chinese date’. They’re round to oblong in shape and can be grape to pear sized. These sweet fruits can be eaten raw, dried, or used in making candies, syrups, jams, teas, soups, and liquors. (1,2)

Chinese jujube’s main claim to fame is that a 100-gram (3 raw fruit) serving contains 77% of the recommended daily value (DV) of vitamin C, an important antioxidant. These sweet fruits are also high in fiber, plus they contain 250mg of potassium per 100 grams, which is about 7.4-9.6% of the DV. (3)

2. KIWANO

The vibrant, multi-colored African, Australian, and Pacific Island kiwano fruits include distinctive protective spikes on their thick outer skins, along with yellow and orange hues when they’re ripe. Inside, the green pulp and seeds are reminiscent of jelly, which is why they’ve been given the fun nickname ‘jelly melon’. (4)

Though classified as a melon, the kiwano is also sometimes called the ‘African cucumber’ because the plant is from the cucumber family. Besides tasting like cucumber, the kiwano also includes kiwi and zucchini undertones and banana flavors when ripe. They’re often eaten raw or cut up into fruit salads.

Packed with antioxidants like zinc, vitamins A, C, and E, a-tocopherol, β-tocopherol, and lutein, the kiwano includes a plethora of other vitamins and minerals as well. These include phosphorous, zinc, potassium, calcium, vitamin B6, and iron.

This beautiful fruit has many potential health benefits, such as boosting immunity, nurturing healthy skin, balancing blood sugar, preventing the loss of electrolytes, building bone mass, reducing the risk of macular degeneration of the eyes, and protecting against blood clots, iron deficiency, and anemia. Since it contains magnesium, the kiwano also promotes heart and vascular wellness.

3. MAMEY FRUIT

Mamey sapote fruit grows on trees that originate in Central America and Mexico, and they’re now also cultivated in Florida. From the outside, the fruit looks similar in shape and color to a potato or small melon.

The mamey’s taste is truly one of a kind, and people describe its orange, creamy inner flesh as including pumpkin, apricot, raspberry, and sweet potato flavors. Popular uses of the mamey fruit include milkshakes, smoothies, salad dressings, meat sauces, salads, jams, and jellies. Their relatively high calorie and carb count means that even smaller portions may provide an energy boost. (5,6)

While mamey fruits have a long maturation process that can last for more than 12 months, many consider it well worth the wait. That’s because just one cup contains 25% DV of vitamin E, 41% DV of copper, 45% DV of vitamin C, and 74% DV of vitamin B6. They’re also rich in potassium, niacin, riboflavin, manganese, vitamin B5, iron, phosphorous, magnesium, calcium, fiber, and antioxidants known as carotenoids.

Because of their multifaceted nutrition profile, these fruits have a number of potential wellness benefits. These include lowering cholesterol, balancing blood pressure, preventing anemia, supporting brain, tissue, colon, and immune functioning, and promoting healthy skin.

4. BUDDHA’S HAND

Buddha’s hand citron is definitely a top contender for the most unique fruit shape. Imagine if a lemon grew many oversized fingers or tentacles, and you’ll start to get the picture!

The ancestor of Buddha’s hand was first grown in China’s Yangtze Valley, and today the aptly nicknamed ‘fingered citron’ variety is still cultivated in the country, mainly south of Shanghai. In the U.S., they’ve taken root in California. The trees are from the mandarin and pomelo family, and the whitish inner fruit is reminiscent of bittersweet lemon flavors, although the aroma is more like lavender. (7, 8)

Since they look so original, the fruit has traditionally been used as a festive or ceremonial centerpiece. People also use them to make candies, and the outer rind is sometimes used in recipes that call for citrus zest.

Buddha’s hand is high in fiber, vitamin C, and calcium. Much like its appearance, the chemical makeup of Buddha’s hand is unique, and the terpenoids, essential oils, and other compounds of the fruit may have a number of therapeutic benefits. Potential uses include cough, pain, and constipation relief, blood pressure regulation, improving immunity, and aiding digestion. Recent research on HL60 cells even reveals that certain compounds in Buddha’s hand may be useful in leukemia treatments. (9, 10)

5. RAMBUTAN

Native to Malaysia and Indonesia, the tropical rambutan fruit grows on tall trees and is named after the Malay word for “hair”. This is due to the outer green strands that sprout off of the skin. Both these strands and the skin turn orange as the golf-ball-sized rambutan ripens. Inside, the fruit is the color, shape, and size of a translucent white grape. (11,12)

While the inner fruit of the rambutan fruit is nutrient-rich, the skin and hair contain chemicals that are toxic (when consumed, not when handled) and should be discarded. Rambutans taste sweet like lychee and can be enjoyed raw or added to shakes, smoothies, jams, and desserts. Just don’t forget to de-pit them first.

Vitamin C, folate, copper, iron, and fiber are key nutrients found in these deliciously sweet treats. A diet rich in rambutans may therefore be beneficial for helping with proper DNA replication and cell division, reducing cancer risk, aiding digestion, promoting weight loss, and supporting the immune system in fighting infections.

6. MANGOSTEEN

Mangosteen (Garcinia mangostana), known as the “queen of fruits,” is a tropical fruit rich in nutrients and powerful antioxidants. Traditionally used in Southeast Asian medicine, it offers a variety of health benefits backed by emerging scientific research.

One of mangosteen’s most valuable components is xanthones, antioxidant compounds found mainly in its rind. Xanthones have anti-inflammatory, anti-cancer, and antimicrobial properties that help protect the body from free radical damage and may reduce the risk of chronic diseases such as heart disease and cancer (Obolskiy et al., 2009).

Mangosteen is also a good source of vitamin C, which supports the immune system, aids wound healing, and promotes collagen production for healthy skin. Its fiber content aids digestion, promotes regular bowel movements, and helps with satiety, making it supportive of weight management (USDA, 2021).

Thanks to its anti-inflammatory effects, mangosteen may benefit individuals with joint pain or arthritis. Studies show that mangosteen extract can help reduce inflammation and improve physical function in people with osteoarthritis (Ishiguro et al., 2016).

Some research also suggests that mangosteen may improve blood sugar control by enhancing insulin sensitivity, though more clinical studies are needed (Taher et al., 2016). Additionally, mangosteen has shown antimicrobial activity, helping inhibit the growth of certain bacteria and fungi, which could support gut and oral health.

While eating mangosteen fruit is generally safe, supplements should be used with caution due to possible interactions with medications.

References:

(1) britannica.com/plant/jujube 

(2) webmd.com/diet/are-there-health-benefits-of-jujube-fruit

(3) ods.od.nih.gov/factsheets/Potassium-HealthProfessional/#h2 

(4) webmd.com/diet/health-benefits-kiwano

(5) webmd.com/diet/health-benefits-mamey-fruit 

(6) healthline.com/nutrition/mamey-fruit

(7) smithsonianmag.com/arts-culture/what-heck-do-i-do-buddhas-hand-citron-180949871/ 

(8) medindia.net/patients/lifestyleandwellness/health-benefits-of-buddhas-hand.htm 

(9) ncbi.nlm.nih.gov/pmc/articles/PMC2149104/ 

(10) mdpi.com/1420-3049/27/5/1666 

(11) webmd.com/diet/health-benefits-rambutan 

(12) healthline.com/nutrition/rambutan

(13) Ishiguro, N., et al. (2016). Journal of Medicinal Food, 19(7), 667–673.

(14) Obolskiy, D., et al. (2009). Phytotherapy Research, 23(8), 1047–1065

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