Carambola, also known as starfruit, is a tropical fruit native to Southeast Asia. It is a unique fruit shaped like a star when sliced and has a sweet and tangy flavour. It is often described as a mix of citrus, apple, and pear. It’s commonly eaten fresh, either on its own or added to fruit salads and desserts.
Carambola is a good source of vitamin C, fibre, and antioxidants. It has been linked to various health benefits, such as improving digestion, boosting the immune system, promoting healthy skin, and aiding in weight loss.
However, it should be noted that carambola contains a high amount of oxalic acid, which can be harmful to people with kidney problems. Carambola benefits are amazing due to its nutritional profile.
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Nutritional Value of Carambola
Carambola is relatively low in calories and fat while a good source of dietary fibre, vitamin C, and potassium. These values can vary slightly depending on ripeness and cultivation methods. In a 100g serving of carambola (star fruit), you can expect the following approximate nutritional values:
- Calories: 31 kcal
- Protein: 1 g
- Carbohydrates: 6.7 g
- Fiber: 2.8 g
- Sugars: 4 g
- Fat: 0.3 g
Vitamins:
- Vitamin C: 34.4 mg
- Folate: 12 µg
- Vitamin B1: 0.014 mg
- Vitamin B2: 0.016 mg
Minerals:
- Potassium: 133 mg
- Calcium: 3 mg
- Magnesium: 10 mg
- Phosphorus: 12 mg
Discover the Amazing Carambola Benefits: A Tropical Delight!
Carambola, or star fruit, is a great vitamin C and dietary fibre source. It is low in calories and contains antioxidants that help neutralize harmful free radicals in the body, reducing the risk of chronic diseases. Therefore, consuming a carambola benefits your health in many ways.
Control Cholesterol:
Carambola is naturally low in saturated fat and cholesterol, which are dietary factors that can contribute to high cholesterol levels when consumed in excess. Choosing low-fat, cholesterol-free foods like carambola can be part of a heart-healthy diet.
Carambola contains dietary fibre, which can help lower cholesterol levels by binding to cholesterol in the digestive tract and preventing its absorption into the bloodstream. Soluble fibre, in particular, is effective in reducing LDL (bad) cholesterol levels.
Carambola has antioxidants like flavonoids and polyphenols that can protect LDL cholesterol from oxidation. Oxidized LDL cholesterol can lead to plaque buildup in arteries causing atherosclerosis and increasing the risk of heart disease. Consuming carambola benefits in controlling bad cholesterol levels.
Aid in Weight Loss:
Carambola is a low-calorie fruit that can help with weight loss. Including low-calorie foods like carambola in your diet can help manage overall calorie intake. This fruit contains dietary fibre that can keep you feeling fuller for longer periods, preventing overeating and snacking between meals, contributing to weight loss.
With its high water content, carambola benefits help keep you hydrated. It is common to mistake thirst for hunger, which can result in consuming unnecessary calories. Staying hydrated can help prevent this.
Carambola is also rich in essential vitamins and minerals including vitamin C, potassium, and antioxidants. Consuming nutrient-dense foods like carambola ensures that you get essential nutrients while managing your calorie intake.
Good for Heart Health:
Antioxidants such as flavonoids and polyphenols found in carambola benefits protect against the oxidation of LDL cholesterol. Oxidized LDL cholesterol is more likely to contribute to the buildup of plaque in the arteries, leading to atherosclerosis and an increased risk of heart disease.
Carambola is a good source of potassium, a mineral that plays a key role in regulating blood pressure. Consuming potassium-rich foods like carambola as part of a balanced diet can help lower blood pressure levels, reducing the risk of hypertension and related cardiovascular problems.
With its high water content, carambola benefits keep the body hydrated, which is important for maintaining cardiovascular health. Proper hydration supports optimal blood flow and helps the heart pump more efficiently.
Control Blood Sugar Levels:
Carambola has a relatively low glycemic index (GI), which means it doesn’t cause a rapid spike in blood sugar levels compared to high-GI foods. Carambola benefits can be helpful for individuals managing diabetes or blood sugar.
Carambola contains dietary fibre, which can slow down the absorption of sugar into the bloodstream and help regulate blood sugar levels. Soluble fibre, in particular, forms a gel-like substance in the digestive tract that can moderate glucose absorption.
While carambola does contain natural sugars, including glucose and fructose, the total sugar content is relatively low. This can make it a suitable fruit choice for individuals monitoring their carbohydrate intake. The natural sugar of carambola benefits in controlling blood sugar levels.
Support Pregnancy:
Carambola is rich in essential nutrients like vitamin C, fibre, and potassium, which are beneficial for both the mother and the developing baby during pregnancy. Adding fruits like carambola benefits during the gestation period.
Carambola has a high water content, which can help pregnant women stay hydrated. Proper hydration is crucial during pregnancy to support the increased blood volume and ensure optimal functioning of the body.
While carambola is not particularly high in folate (vitamin B9), it still contributes to overall folate intake. Folate is important during pregnancy for the prevention of neural tube defects in the developing fetus.
Improve Eye Health:
Carambola is rich in vitamin C, which is an antioxidant that helps protect the eyes from oxidative stress caused by free radicals. Vitamin C also supports the health of blood vessels in the eyes and may reduce the risk of age-related macular degeneration (AMD) and cataracts.
Carambola contains various antioxidants, such as flavonoids and polyphenols, which help protect the eyes from damage caused by harmful molecules known as free radicals. Antioxidants of carambola benefits in reducing the risk of eye diseases like AMD and cataracts.
Carambola has a high water content, which helps keep the body and eyes hydrated. Proper hydration is important for maintaining the health and function of the eyes, as dehydration can lead to dry eyes and discomfort. Having a lot of water in the carambola benefits in improving your eye health.
Boost Immunity:
Carambola is rich in vitamin C, an essential nutrient known for its immune-boosting properties. Vitamin C helps stimulate the production of white blood cells, which are the body’s primary defence against infections. It acts as an antioxidant, protecting cells from free radical damage while supporting overall immune function.
Carambola contains various antioxidants, including flavonoids and polyphenols, which help reduce oxidative stress and inflammation in the body. By neutralizing free radicals, antioxidants support the immune system’s ability to fight off pathogens and maintain optimal health.
While carambola is relatively low in calories, it is nutrient-dense, providing essential vitamins, minerals, and phytonutrients that support overall health and immunity. Consuming a variety of nutrient-rich foods like carambola benefits ensures that the body has the necessary nutrients to maintain a robust immune response.
Enhance Gut Health:
Carambola contains dietary fibre, including both soluble and insoluble fibre. Fiber is essential for digestive health as it adds bulk to stool, promotes regular bowel movements, and helps prevent constipation.
Additionally, soluble fibre acts as a prebiotic, providing fuel for beneficial bacteria in the gut. Eating nutrient-dense fruit like carambola benefits in boosting your digestive health.
The immune system and gut health have a close relationship with each other. Carambola’s vitamin C content and antioxidants can support immune function, helping to protect the gut from infections and maintaining a healthy balance of gut bacteria.
For individuals with irritable bowel syndrome (IBS) or other gastrointestinal disorders sensitive to certain carbohydrates known as FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols), carambola is considered low in FODMAPs and may be well-tolerated.
Anti-inflammatory Properties:
Carambola contains various antioxidants, including flavonoids and polyphenols, which help reduce inflammation by neutralizing free radicals in the body. Chronic inflammation is associated with many health conditions, including heart disease, diabetes, and arthritis, so consuming foods rich in antioxidants like carambola benefits mitigate inflammation and lower the risk of these diseases.
Carambola is a good source of vitamin C, which also acts as an antioxidant and has anti-inflammatory effects. Vitamin C helps reduce inflammation by scavenging free radicals and inhibiting the production of pro-inflammatory molecules in the body.
Carambola contains various phytonutrients, including flavonoids and saponins, which have anti-inflammatory effects. These compounds may help modulate the body’s inflammatory response and reduce inflammation in tissues.
Good for Brain Health:
Carambola is rich in antioxidants such as vitamin C, flavonoids, and polyphenols. These antioxidants help protect brain cells from oxidative stress caused by free radicals, which can contribute to cognitive decline and neurodegenerative diseases like Alzheimer’s and Parkinson’s.
The antioxidants found in carambola also have anti-inflammatory properties, which can help reduce inflammation in the brain. Chronic inflammation is associated with an increased risk of cognitive impairment and neurodegenerative diseases, so consuming foods with anti-inflammatory properties, like carambola benefits protects brain health.
Carambola is a good source of vitamin C, which plays a crucial role in brain health. Vitamin C is involved in the production of neurotransmitters, which are chemicals that transmit signals between brain cells. It also helps protect brain cells from damage and may reduce the risk of age-related cognitive decline.
Final Words
Carambola, commonly known as star fruit, is a tropical fruit with a unique shape resembling a star when sliced. Its crisp, juicy flesh ranges from yellow to green and offers a refreshing taste that’s a blend of tartness and sweetness,
Rich in vitamin C, dietary fibre, and antioxidants, carambola benefits in supporting overall health, including immune function, digestion, and possibly heart and brain health. Enjoyed fresh or added to salads, desserts, and beverages, carambola is a delightful tropical treat that adds a touch of exotic flavour to any dish.
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