7 exotic fruits that are healthy, delicious and smell of summer all year round
Exotic fruits are rich in vitamins, micro- and macronutrients, as well as dietary fibre and antioxidants (which have anti-cancer properties) [1]. They have anti-inflammatory properties, help lower the blood pressure and support the fight against the diabetes. Which of them are the healthiest? We chose the ones that are easy to buy, also in the winter when there are not too many local fruits available in Poland.
1. Mango
Mango is loaded with fibre which supports the bowel function and prevents constipation. It contains vitamin K which is responsible for blood coagulability, among other things, prevents iron deficiency and strengthens the bones. As nearly all exotic fruits, mangos are filled with vitamin C which is invaluable for strengthening performance in people who are physically active and which supports muscle recovery post-workout [2].
Mango is also a source of magnesium and potassium which regulate the blood pressure and work wonders for the cardiovascular system.
Mango is an extremely sweet and juicy fruit. It can be eaten by itself but it is also excellent in fruit salads, smoothies or in the famous mango lassi drink which is made with coconut milk.
You can eat fresh mango in South Asian countries, mainly in India, Pakistan and in the Philippines.
2. Kiwi
Available in virtually every grocery store, it has become common now but it is still worth considering! According to research [3], kiwi is extremely rich in vitamin C, fibre, potassium, vitamin E and folic acid; it is also loaded with a wide range of antioxidants, nutrients and enzymes which are beneficial to human body. It has been scientifically proven that kiwi is good for proper digestion and is recommended to people who have gastrointestinal problems.
Just one kiwi will satisfy the daily intake of vitamin C! That is why it is a good idea to eat it on a regular basis and add it to your smoothies, oatmeal and desserts.
You can try fresh kiwi in New Zealand, Australia, California and Chile.
3. Pineapple
Pineapple is the embodiment of exoticism because it has very strong connotations with the tropics. We have some good news for people who love pineapples – this fruit is a treasure trove of health benefits! It contains calcium, phosphorus, iron, magnesium, manganese (one glassful of pineapple juice satisfies 75% of the daily intake), zinc and B vitamins which are good for athletes. Just 100g of pineapple will satisfy 80% of vitamin C daily intake.
It is worth mentioning that pineapples contain vitamin B1, or thiamine, which according to one of the studies:
“[...] is important for the proper functioning of the nervous system. The substance also impacts the performance of the cardiovascular system and of the muscles. It is involved [...] in glucose metabolism, slowing down the pace of metabolic changes in type 1 diabetes or preventing those changes, and is of key importance for red cell production” [4].
Note: You’d better avoid canned pineapples as they contain added sugar, and buy fresh fruits instead.
While travelling abroad, you can buy pineapples in Brazil, Mexico, China, Thailand and in the Philippines, among many other countries.
4. Banana
Bananas contain several bioactive compounds, such as phenols, carotenoids, biogenic amines and phytosterols which are very beneficial to human body. They have antioxidant properties and help your body ward off oxidative stress [5].
Those nourishing and filling fruits are a rich source of potassium which is important for maintaining the correct muscle function, regulating the blood pressure and electrolyte balance. They contain B vitamins, magnesium, manganese, iron and zinc which are indispensable for the correct flow of many metabolic processes in the human body.
Bananas are also a valuable source of carbohydrates – eating a banana before workout will give you an additional energy boost.
Please note that this popular fruit comes in many varieties:
- Classic bananas (Cavendish) – they have a light yellow skin and are slightly sweet.
- Silk bananas – they have a more delicate and creamy consistence than a classic banana. They are also juicier and sweeter in flavour.
- Cooking bananas (plantains or green bananas) – these bananas contain more starch and less sugar than the traditional varieties. Cooking bananas may be fried or boiled; they are not eaten raw.
- Red bananas – they have red or red-purplish skin. They are slightly sweeter and more delicate in taste than classic bananas.
- Baby bananas: they are the smaller versions of bananas and are particularly liked by children. They are sweeter than the classic bananas.
Banana trees grow in Africa and in both Americas.
5. Pitaya, or dragon fruit
In Poland, pitaya, or pitahaya, also known as dragon fruit, is most typically used for decoration. Meanwhile, you should eat that exotic wonder as often as possible! Dragon fruit is low in calories and contains little fat; it is rich in fibre, vitamin C, vitamin B2 (riboflavin) and vitamin B3 (niacin), calcium, iron, phosphorus, magnesium and antioxidants [6]. It is also a source of phytonutrients, such as betacyanin, which have anti-inflammatory and anti-cancer properties.
Dragon fruit is cultivated in South America and Asia.
6. Orange
We are most likely to eat oranges in the autumn and winter when we really miss fresh and juicy fruits. And we are right to do so, because that citric fruit is really packed with nutrients – it contains vitamins C, B1, B2, folic acid, vitamin A and dietary fibre. Oranges are also rich in carotenoids, such as beta-carotene and lutein which are good for the skin and for the eyes.
While travelling to Spain, Greece or Italy, it is a good idea to try the oranges there because those are the European countries where we find the largest plantations of those popular fruits.
7. Papaya
In addition to vitamins C, A and B, papayas also contain an enzyme called papain which supports the process of protein digestion and the proper functioning of the digestive system. According to research, papaya extract also has anti-cancer and anti-inflammatory properties [7].
Eating papaya may reduce and neutralise oxidative stress which results from an imbalance between antioxidants and prooxidants (chemical compounds that generate free radicals). As a consequence, there is damage to cells and tissue which results in various ailments – inflammatory conditions, cancer, heart diseases or diabetes. Oxidative stress is caused, among others, by smoking tobacco, pollution, excessive alcohol consumption, unhealthy diet, stress, infections, as well as intense physical exertion.
Papaya may combat oxidative stress because it has strong antioxidant properties – it contains beta-carotene, lycopene, lutein and cryptoxanthin.
It is also known as pawpaw, papaw or Carica papaya. It grows mainly in both Americas, as well as Asia and Africa.
Is it a good idea to add exotic fruits to your daily diet if you are physically active?
It most certainly is, especially when you don’t have access to fresh local fruits, such as strawberries, blueberries, currants or cherries. According to research [8], in addition to a number of benefits that we have already listed, exotic fruits will also help prevent fatty liver syndrome due to their high fibre content. Eaten in small amounts (approx. 100 g per portion) on a regular basis, they may prevent diabetes and obesity.
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References:
[1] Sayago-Ayerdi S, García-Martínez DL, Ramírez-Castillo AC, Ramírez-Concepción HR, Viuda-Martos M. Tropical Fruits and Their Co-Products as Bioactive Compounds and Their Health Effects: A Review. Foods. 2021 Aug 22;10(8):1952. doi: 10.3390/foods10081952. PMID: 34441729; PMCID: PMC8393595.
[2] Williams MH. Dietary supplements and sports performance: introduction and vitamins. J Int Soc Sports Nutr. 2004 Dec 31;1(2):1-6. doi: 10.1186/1550-2783-1-2-1. PMID: 18498619; PMCID: PMC2129136.
[3] Richardson DP, Ansell J, Drummond LN. The nutritional and health attributes of kiwifruit: a review. Eur J Nutr. 2018 Dec;57(8):2659-2676. doi: 10.1007/s00394-018-1627-z. Epub 2018 Feb 22. PMID: 29470689; PMCID: PMC6267416.
[4] Zdrojewicz, Zygmunt & Chorbińska, Joanna & Bieżyński, Bartosz & Krajewski, Piotr. (2018). Health-promoting properties of pineapple. Pediatria i Medycyna Rodzinna. 14. 133-142. 10.15557/PiMR.2018.0013.
[5] Singh B, Singh JP, Kaur A, Singh N. Bioactive compounds in banana and their associated health benefits - A review. Food Chem. 2016 Sep 1;206:1-11. doi: 10.1016/j.foodchem.2016.03.033. Epub 2016 Mar 11. PMID: 27041291.
[6] Paśko P, Galanty A, Zagrodzki P, Luksirikul P, Barasch D, Nemirovski A, Gorinstein S. Dragon Fruits as a Reservoir of Natural Polyphenolics with Chemopreventive Properties. Molecules. 2021 Apr 9;26(8):2158. doi: 10.3390/molecules26082158. PMID: 33918584; PMCID: PMC8070077.
[7] Kong YR, Jong YX, Balakrishnan M, Bok ZK, Weng JKK, Tay KC, Goh BH, Ong YS, Chan KG, Lee LH, Khaw KY. Beneficial Role of Carica papaya Extracts and Phytochemicals on Oxidative Stress and Related Diseases: A Mini Review. Biology (Basel). 2021 Apr 1;10(4):287. doi: 10.3390/biology10040287. PMID: 33916114; PMCID: PMC8066973.
[8] Devalaraja S, Jain S, Yadav H. Exotic Fruits as Therapeutic Complements for Diabetes, Obesity and Metabolic Syndrome. Food Res Int. 2011 Aug 1;44(7):1856-1865. doi: 10.1016/j.foodres.2011.04.008. PMID: 21857774; PMCID: PMC3156450.