It is impossible to find a person who finds star fruit visually appealing. However, Star fruit or carambola is replete with benefits and is native to the tropical countries of South-East Asia, but is being distributed worldwide. Though this fruit gets side-tracked because of its appearance, the star fruit benefits attributed to it make it a star. Unripen, star fruit appears dark green and turns glossy yellow as it ripens. The name of this fruit comes from its star shape when sliced horizontally.
Star fruit has a sweet and tangy taste and is generally fleshy with a crunchy texture. You can incorporate this fruit in multiple ways, and we have presented you with some easy-to-prepare recipes, too. Let us understand the nutritional profile and other star fruit benefits in detail. Read on!
Star Fruit Nutrition Facts:
Unlike its appearance, star fruit is a source of vitamins, many other nutrients, and antioxidants. The nutrients present in this fruit are:
- Fiber
- Protein
- Vitamin C
- Vitamin B5
- Calcium
- Sodium
- Folate
- Copper
- Potassium
- Magnesium
Benefits of Eating Star Fruit:
You can incorporate star fruit into your diet and reap the benefits in several ways. We have listed the benefits of having star fruit daily.
1. Provides Vitamins B and C in Abundance:
Starfruit is packed with gallic acid and vitamins B and C, which are vital in bolstering and enhancing your immune system. Additionally, these nutrients also shield your skin against harmful UV rays and also contribute to promoting healthy hair (1).
2. Low-calorie and Low-sugar fruit:
If you are one of those people who want to follow a low-carb and low-calorie diet, then Starfruit can be an ideal addition to your diet. This fruit can be consumed by people on weight loss regimens or even diabetics because the fruit has very low sugar levels. A starfruit weighing 100 grams in medium size contains 3 grams of sugar and 6 grams of carbohydrates (2).
3. Excellent fibre source:
One of the widespread Star fruit health benefits includes smooth functioning of your digestive system because this fruit has abundant soluble fiber. Additionally, the fruit reduces the risk of heart issues and obesity by preventing the absorption of LDL cholesterol in the intestinal lining with insoluble dietary fiber (3).
4. Inflammation prevention:
Starfruit or five-finger fruit benefits include anti-inflammatory properties attributed to the high levels of antioxidants present in this fruit. Furthermore, the anti-inflammatory properties of Starfruit have been shown to relieve symptoms of psoriasis and dermatitis, inflammatory skin conditions (4). Regular consumption of Starfruit also provides healthier skin by reducing redness, itching, and discomfort associated with these skin disorders.
5. Aids in body detoxification:
Starfruit is considered suitable for detoxification as it expells excess water and toxins from your body because of its diuretic properties, and it also aids in liver and kidney cleansing. However, it might cause renal issues in people with pre-existing kidney conditions; therefore, people with these issues must avoid consuming Starfruit (5). According to a study on rats about the anti-cancer potential of starfruit extract, it is observed that the Starfruit extract safeguards rats against liver damage by exhibiting protective effects on liver cells in rats (6).
6. Improves Digestion And Metabolism
Starfruit benefits include regulating your metabolism, which is attributed to riboflavin and folic acid in the fruit (7). Furthermore, Starfruit also aids in smooth bowel movement and adds bulk because it is a rich source of dietary fiber. It also aids in better nutrient absorption, improves digestive health, and cleanses toxins and bacteria from the gut with the help of anti-inflammatory and gut-friendly properties.
7. Potential for ulcer prevention:
Strarfruit extracts have been used for stomach ulcer treatment, popularly in traditional medicine like Ayurveda. This is possible because you can find elements like mucilage, flavonoids, and terpenoids in this extract, aiding in ulcer treatment (8). Furthermore, you can also alleviate eyesores with Starfruit with the help of its cooling and anti-inflammatory properties. You can also treat mouth ulcers using epicatechin, vitamin C, and gallic acid present in this fruit (9).
8. Enhances Heart Health:
Starfruit can be beneficial for the health of our body because it is a host of a whole lot of nutrients. This fruit has potassium and sodium, the essential electrolytes that maintain cardiovascular health and regulate blood pressure efficiently (10) (11).
9. Enhances respiratory well-being:
Starfruit has several beneficial properties which can help improve the overall well-being of the respiratory system and promote better lung function and breathing. A prototypical study was conducted on people with chronic pulmonary disease (COPD) to ascertain the effectiveness of starfruit juice and honey. The anti-inflammatory and antioxidant agents, in combination with honey and starfruit juice, help improve respiratory issues and alleviate COPD, as concluded in the study (12).
10. Enhances Sleep Quality:
You don’t have to look further than Starfruit uses, especially if you are having trouble getting a good night’s sleep. This fruit supposedly promotes sleep because it contains magnesium, an essential mineral for sleep. The magnesium in Starfruit helps induce sleep by activating the chemical Gamma-aminobutyric acid (GABA) (13). Furthermore, Starfruit is also a healthy option for humid and hot summers because it contains 91% water.
Star Fruit Side Effects:
This delicious and exotic Starfruit has tremendous health benefits. However, there are some side effects too. They are:
- Starfruit has high oxalate content, which might cause nephrotoxicity in people with pre-existing kidney or renal diseases (14).
- Consuming large amounts of Starfruit can lead to renal complications in people with diabetic conditions.
- It is advised to consult a doctor before adding Starfruit to your diet to avoid any side effects, especially if you have any pre-existing health issues.
How to Eat Star Fruit:
If you are confused as to how you can consume Starfruit, we have presented you with some easy and efficient ways:
- Since unripened starfruits taste sour and bitter, it is best to consume ripe Starfruit.
- You can prepare a fruit salad by pairing Starfruit with kiwis, bananas, mangoes, and avocado.
- You can sprinkle sugar or glaze after sauteing starfruit slices for two seconds. You can pair this edible garnish with chilled beverages, fish and poultry dishes, or even as a substitute for lemon slices.
Easy To Try Star Fruit Recipes:
Here is a list of some of the best and easy-to-prepare recipes you can try with star fruit:
1. Star fruit salad:
Ingredients:
- One small thinly sliced Starfruit.
- Ten ounces of torn mixed Italian blend salad greens.
- 1/3 cup of thinly sliced red onion.
- ¼ cup of red-wine vinegar.
- Three tbsp of olive oil.
- One tbsp of honey.
- One ounce of fresh raspberries.
Preparation:
- Take a large bowl and place the star fruit, onion, and salad greens into it.
- Take another smaller bowl and combine the oil, honey, and vinegar while combining them thoroughly.
- Now, pour the liquid onto the salad mixture.
- Let the mixture coat all the salad elements by tossing them gently.
- You can use a few fresh raspberries to garnish the salad.
2. Fruit punch:
Ingredients:
- Chopped pieces of four star fruits.
- Pineapple juice – ½ cup.
- Ginger syrup – 3 tbsp.
- Lemon juice – one tbsp.
- Crushed ice – two cups.
- Lemon flavored soda – ½ cup.
Preparation:
- Add the star fruit pieces and pineapple juice to a blender until it forms a smooth paste.
- Pour this mixture into a container using a sieve.
- You can discard the residual solids.
- Add lemon juice and ginger syrup to the pieces of the mixture. Then, combine the mixture well and refrigerate it for 50 to 60 minutes.
- Pour in the mixture after you fill the glass with crushed ice.
- Finally, add the lemon soda to the glass, use star fruit to garnish, and enjoy it.
3. Star fruit juice:
Ingredients:
- One Starfruit.
- 1 ½ cup of water.
- Juice from one lime.
- The required amount of raw sugar.
Preparation:
- Wash the star fruit and remove all the green bits in it.
- Chop up the fruit roughly.
- Add lime juice, water, and star fruit to the blender, and then blend it thoroughly.
- Before you blend again, add sugar.
- Depending on your preference, you can drink the juice directly or strain the pulp.
- Serve it chilled.
Star fruit is a nutritious and delicious fruit famous for its unique appearance and packed with all the essential nutrients necessary for your body. The star fruit benefits range from reducing the body’s Inflammation to improving digestive health. Incorporating the unique-looking star fruit into your diet will help you reap its benefits. However, consuming this fruit in excess can be harmful. Therefore, ensure you take this Asian fruit within the limit and reap the benefits. Don’t forget to let us know if you found the article helpful!
Disclaimer: The information provided in this article is based on research and is not a replacement for professional opinion. Consult your doctor before adding anything new to your diet, especially if you have pre-existing conditions.
FAQ:
1. What is the perfect way to store a star fruit?
You can store the ripe star fruit for about a week at room temperature in a fruit basket, refrigerator, or kitchen counter. Furthermore, you can keep under-ripe fruit for about four weeks on the kitchen counter, refrigerator, or fruit basket. However, it is best to consume an overripe fruit within a week.
2. What is the ideal time to consume star fruit?
Like all the seasonal fruits, star fruit tastes best when consumed during their season. The harvest time of star fruit is from June to February, while September to December is the peak production time. However, they are available all year round.
3. Star fruit benefits in pregnancy?
Starfruit offers several benefits for pregnant women because it is a rich source of Vitamins C and B, folate, and minerals like calcium and potassium. These essential nutrients can benefit the mother and baby’s health and development. Furthermore, it helps prevent constipation by aiding digestion because Starfruit is known for its high fiber content. However, it is always advised to consult your doctor before adding anything new to your diet, especially during pregnancy.
