What's that funny-looking fruit?

Alphabet F Find out how to tell a carambola from a rambutan and why these exotic treats are so good for you

Exotic fruitExotic fruit
Rambutan

What is it? A vivid red fruit covered in hairy spikes, cultivated throughout South East Asia. Closely related to the lychee, it has leathery skin that peels easily to reveal a juicy pearly white fruit with a delicate, almost perfumed, flavour.

Health benefits A rich source of vitamin C. According to a research conference on tropical fruit held in 2006, 10 to 12 rambutans supply 75 to 90 mgs vitamin C, over twice the amount we are recommended to consume daily by the Food Standards Agency. A key antioxidant, vitamin C helps protect cells from free radical damage and improves the absorption of iron. Rambutans also contain small amounts of copper, needed for the production of red and white blood cells and manganese, which the body uses to help manufacture and activate certain enzymes.

How to eat Peel and eat on their own, add to fruit salads or to oriental sweet and sour dishes for a change.

Carambola (star fruit)

What is it? A yellow-green fruit native to Indonesia and Malaysia, which when cut forms a five- or six-pointed star shape. It can be sweet or tart. In general, the thicker and fleshier its ‘ribs’, the sweeter the fruit.

Health benefits A good source of vitamin C, which helps repair free radical damage. It contains some beta-carotene, which is converted into vitamin A in the body, which we need for good eyesight, appetite and taste. It also has small amounts of potassium, which helps regulate blood pressure; iron for healthy red blood cells; and magnesium and calcium, which work together to help strengthen bones. It's also a good source of soluble fibre, which helps lower cholesterol and keeps the bowels healthy.

How to eat The skin is tender and edible, although sometimes you may have to remove the outer edge of the ribs if they are bruised. Eat by itself, in salads or fruit salads, puddings, tarts, stews and curries.

Kumquat

What is it? A small round or oval citrus fruit that looks like a mini-orange, native to China, but now grown in California, Florida, the Mediterranean countries, Japan, Indochina, Indonesia, Israel, Peru, and Brazil.

Health benefits A good source of vitamin C, which helps protect our cells from damage and helps us absorb iron. Kumquats also contain a small amount of fibre, which helps to prevent constipation and to lower levels of harmful LDL cholesterol and/or glucose levels.

How to eat Enjoy it on its own ‘skin and all’. Kumquats can be candied, marinated, prepared as marmalade, added to fruit salad, poached or preserved whole.

Sharon fruit

What is it? An orange tomato-like fruit with a tough skin. They take their name from Israel’s Sharon Valley, where they were originally cultivated. They are also now grown in South Africa. A relative of the persimmon but without that fruit’s astringency.

Health benefits Rich in antioxidant vitamin C, which our bodies need to help protect against cell damage and to increase absorption of iron, they also contain a good amount of beta carotene, another antioxidant, which is converted into vitamin A in the body. We need vitamin A to help maintain the health of skin and mucous membranes, to strengthen immunity and for good vision.

How to eat Eat like an apple or a peach with or without the skin, add to fruit salads and use in puddings and stir-fries.

Physalis (cape gooseberry)

What is it? A shiny orange fruit similar in size, shape and structure to a small cherry tomato and contained in a papery husk that looks a bit like a Chinese lantern. A member of the nightshade family, it is mainly grown in Colombia and South Africa.

Health benefits A good source of vitamin C, beta-carotene, iron, calcium and trace amounts of B vitamins. There are reports of it being used as a diuretic in traditional medicine, although there is no scientific data to support this.

How to eat Eat on its own, add to salads and puddings; it can also be made into jams and jellies as well as dried and eaten like figs.

Custard apple (cherimoya)

What is it? A heart-shaped tropical fruit with a greenish scaly skin that is inedible. Native to South America and the West Indies, they get their name from the custard-like texture of their flesh which tastes like a mixture of honey, banana and pineapple.

Health benefits An excellent source of vitamin C, a good source of dietary fibre, and a useful source of vitamin B6, which helps calm the nerves. They also contain calcium, needed to promote healthy bones; iron, needed for healthy red blood cells; manganese, which helps make and activate some enzymes, and potassium which helps regulate blood pressure.

How to eat Cut in half and scoop out the flesh, then add to fruit salads or make into an ice cream, sorbet or milk shake.

Passion fruit (granadilla)

What is it? An egg-shaped purple-brown fruit containing small, black, edible seeds embedded in an aromatic golden flesh. It was named by the early Christian missionaries who thought that its flowers resembled Christ’s crown of thorns. Originally from Brazil, it now grows throughout the Tropics.

Health benefits An excellent source of vitamin C and beta-carotene. They also contain the minerals potassium, magnesium and iron.

How to eat Scoop out the flesh with a spoon, then add to fruit salads, use as a flavouring in baking or for mixing cocktails. Passion fruits are good for juicing and can be added to other fruit juices to enhance the aroma.

Pomegranate

What is it? Reddish leathery-skinned fruit about the size of an orange, containing red, edible seed clusters.

Health benefits One pomegranate contains 40 per cent of an adult's daily requirement of vitamin C. They also contain vitamins E and A, iron, fibre and potassium. Research by a team at the Rambam Medical Centre in Haifa, Israel, found that pomegranate juice slows down the process of oxidation caused by free radical damage by almost half. They also discovered that pomegranate juice reduced the retention of 'bad' LDL cholesterol, which can lead to furring and narrowing of the arteries. In the test tube it also kills prostate cancer cells.

How to eat Cut in half and scoop out the kernels with your fingers, a spoon or a cocktail stick or squeeze out juice.


The opinions expressed are those of the author and are not held by Saga unless specifically stated.

The material is for general information only and does not constitute investment, tax, legal, medical or other form of advice. You should not rely on this information to make (or refrain from making) any decisions. Always obtain independent, professional advice for your own particular situation.

Related

  • Thumb

    Understanding antioxidants

    We're always hearing how antioxidants can protect against disease by fighting free radicals. But what exactly are they and what can they do for you?

    Read on

  • Thumb

    Top 20 healthy things to eat

    Eating right not only fights ageing - but can also protect you against diseases associated with age. These 20 foods should be part of your regular diet

    Read on

  • Thumb

    Cheat's mango and passion fruit brûlée

    A sumptuous dessert with the added delight of mouth-watering passion fruit, which contain carotenoids - a good source of vitamin A

    Read on

  • HCP thumbnail

    Health Cash Plan

    You can claim up to 75% of your common everyday healthcare expenses including dental and optical treatments.

    MORE DETAILS

  • Saga Health Insurance

    Health insurance

    A comprehensive range of competitively priced HealthPlans. 3 months free when you pay by monthly Direct Debit.

    MORE DETAILS


COMMENTS

Type your comment here


 characters remaining.

Health Cash Plan

Over 50s can claim back 75% of healthcare costs

  • Help with everyday healthcare expenses
  • Cash towards dental and optical bills, plus many more healthcare costs.