Star Fruit Overview
Star Fruit which is also known as carambola is a waxy, yellow-green fruit that originated in the sultry, tropical area of Sri Lanka. The fruit grows on a small, bushy evergreen tree, first bearing clusters of small lilac, bell-shaped flowers which become the oblong fruits.
The fruit is approximately 3-6 inches in length and the flesh of the fruit is greenish yellow to yellow and is crisp and tart in taste. It may also have two to five tiny, edible seeds.The name comes from the distinct shape of this fruit when it is cut in a cross-section – it has the shape of a star.
Nutrition value of Star Fruit
Starfruit contains an extremely low number of calories but it is rich in dietary fiber, vitamin C, vitamin A, and B vitamins, as well as phosphorus, zinc, calcium, magnesium, sodium, iron, and potassium. Furthermore, the fruit has a high concentration of antioxidants like polyphenolic compounds, such as quercetin, epicatechin, and gallic acid.
Amount Per 100 grams
- Calories 31
- Total Fat 0.3 g
- Cholesterol 0 mg
- Sodium 2 mg
- Potassium 133 mg – 3% RDA
- Total Carbohydrate 7 g – 2% RDA
- Dietary fiber 2.8 g – 11% RDA
- Sugar 4 g
- Protein 1 g – 2% RDA
- Vitamin A 1% RDA
- Vitamin C 57% RDA
- Magnesium 2% RDA
Nutrition Health Benefits of Star Fruit
10 Nutrition Health Benefits of Star Fruit
The health benefits of starfruit (Carambola) include boosting the immune system, stimulating lactation, detoxifying the body, relieving respiratory distress, protecting the skin, aiding in weight loss, speeding up the metabolism, preventing cancer, optimizing digestion and building strong bones. It is an excellent anti-inflammatory and boosts hair and skin health.
1. Reduces Cancer Risk
Star fruit has antioxidants and fiber content that help reduce the risk of cancer. The polyphenolic flavonoids found in star fruit are able to counter the mutagenic effects of free radicals and clear them out of the body before they can do damage and lead to chronic disease. Furthermore, the fiber in star fruit will cleanse the colon and reduce toxicity levels, helping to lower the risk of colon cancer.
2. Heart Health
The high amounts of sodium and potassium present in star fruit act as electrolytes in the body, which help in maintaining blood pressure. This also ensures regular heartbeat and healthy blood flow.
3. Aids in Weight Loss
Star fruit has low calories and contains fiber and other nutrients that can speed the metabolism, which can help support the effort to shed those extra pounds. Fiber will also help feel full faster, lowering the chances of overeating or snacking between meals.
4. Regulates Blood Pressure
With a moderate amount of calcium, star fruit is able to reduce your risk of atherosclerosis, heart attacks, and strokes by relieving tension on blood vessels and arteries. By eliminating hypertension, your heart will be able to rest, circulation can be more effectively carried out, and the fluid balance in your body will be appropriately maintained.
5. Aids in 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.
6. Bone Health
Star fruit has iron, magnesium, phosphorous, zinc and calcium which help promote better bone health and reduce the risk of osteoporosis that occurs due to age.
7. Skin Health
Starfruit is packed with antioxidants, such as quercetin, gallic acid, and other polyphenolic flavonoids, that can counter the effects of oxidative stress and neutralize free radicals before they can damage the skin. This includes preventing or minimizing the appearance of wrinkles, while also keeping the skin moisturized and blemish-free as you age.
8. Respiratory Health
Starfruit has anti inflammatory and cooling agent that can promote salivation and cut through mucus or phlegm. This makes it a popular remedy for respiratory infections and general health, alleviating sore throats and addressing underlying infections of the respiratory system.
9. Controls Blood Sugar
The insoluble fiber in star fruit 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.
10. Improves Metabolism
Star fruit contains pyridoxine, folate and riboflavin which help to optimize 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.
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