Top 10 Best Benefits Of Apple Juice

Apple is considered to be the healthiest and the most versatile fruit. This marvelous fruit, originating from Central Asia, is extensively cultivated around the globe. China comes first in the list of the top producers of apple, while USA secures the second place. The most common types of apples are red apples, pinky lady apples, gala apples, Jonagold, golden delicious apples, Fuji apples etc. These all are equally beneficial for human health.

Is apple juice good for you? The apple is enjoying worldwide dominance over the other fruits, thanks to its incredible health benefits. There are different ways to consume an apple – it can be either eaten raw or added in fruit salads. Apple juice, also called as ‘seb ka ras’ (Hindi) is also one of the favorite drinks for many people.

Top 10 Health Benefits Of Apple Juice :

Apple juice benefits are unlimited. Here, we have highlighted a few of them. Read and enjoy the valuable information.

1. Promotes Heart Health:

Apples are great sources of super antioxidants – polyphenol and flavonoids – that are beneficial for the heart’s health. Furthermore, they provide your body with potassium, an important mineral that is also crucial for the heart. So, taking one serving of apple juice every day facilitates the heart to function properly.

2. Prevents Asthma:

One of the unique advantages of apple is that it contains flavonoids. This imperative nutrient is well-known to prevent asthma attacks. In addition, flavonoids play a significant role in making your lungs strong and effectual. It has been proven by latest research that the individuals who consume apple juice on a regular basis have better lung function than the others.

3. Cleanses Liver:

The alkalinity in the apples assists in cleansing the destructive toxins/waste by-products from the liver in addition to maintaining the pH levels of the body. Pectin, present in the apple’s skin, promotes the digestive system.

4. Reduces Cholesterol:

Along with the other several benefits of apple juice, an important benefit is its assistance in lowering the cholesterol levels. The excess cholesterol levels in the body are the main cause behind numerous cardiovascular ailments. Thus, you can strengthen yourself against such diseases by consuming an apple or its juice every day.

5. Makes The Bones Strong & Healthy:

Apples offer a number of healthy nutrients including vitamin C, iron, boron etc. These nutrients combine to make your bone structure healthy and strong.

6. Boosts The Immune System:

The good amount of vitamin C in apples improves the immune system of your body as well as assists the body in combating germs and bacteria.

7. Prevents Cancer:

Apple juice is the best defender against tumors and cancer, especially lung cancer. Flavonoids and phenolic acids have proven to be effective in preventing the development of tumors and cancerous cells. These compounds are easily available in apple.

8. Offers A Solution For Constipation:

Constipation is a severe health issue that occurs when the large intestine absorbs too much of water. Apples contain sorbitol that offers a solution for this problem. When this substance reaches the large intestine, it draws water into the colon. This way, it makes the stool softer and easy to pass.

9. Beauty Benefits Of Apple Juice:

Apple juice has wonderful advantages for the skin and the hair. It is widely used in natural remedies for treating skin-related issues like inflammation, itching, cracked skin and wrinkles. The application of apple juice for a few minutes to the hair scalp ensures the prevention of dandruff and other scalp disorders.

10. Improves Eye Health:

A sufficient quantity of vitamin A is available in the apple juice. This vitamin helps in improving the eye vision and preventing eye disorders.

Nutrition Value Of Apple Juice:

So, what is in apple juice? Apple contains a number of healthy essential nutrients and that is why most health specialists recommend eating one apple each day. There are many people who like drinking the juice of an apple rather than eating it in the raw form. The nutritional value of apple juice is the same as that of a raw apple, provided it has been extracted from fresh apples. The commercially available juices usually contain preservatives that cut down the nutritional value of apple juice. Hence, making real apple juice at home is the best way to avail the maximum benefits and nutrition.

One serving of apple juice provides your body with high amount of vitamins, minerals and antioxidants. With zero cholesterol and a very low quantity of saturated fats and sodium, apples are the healthiest fruits. Let us have a look at the nutrition chart of apple to know more details.

16 Best Benefits Of Apple Juice

Apple juice is one of the most popular and widely available fruit juices in the world due to its impressive health benefits and dense nutritional value. The many excellent health benefits of apple juice include improved heart health & digestion, cancer prevention, detoxification of the body, increased hydration, boosted immunity, better cognition, strengthened metabolism, weight loss, and improved respiratory health.

What is Apple Juice?

Apple juice is made through the pressing of apples, of which there are hundreds of varieties in the world. It takes two medium-sized apples to make one cup of apple juice, which is why these fruits are grown in such huge numbers. After the apples are pressed, most juices are further filtered or pasteurized, which helps to remove any particulate matter, resulting in a thinner consistency of the final juice.

McIntosh apples are the most common types of apples used to make this delicious juice and China is the largest producer of apples in the world. Apple cider, which is often confused with apple juice, is unfiltered and unpasteurized liquid initially pressed from apples, in addition to being fermented.

Nutritional Value of Apple Juice

Apple juice retains many of the key nutrients of apples, including vitamin C and various B vitamins, as well as many different minerals, such as magnesium, iron, calcium, manganese, and copper. Some of the fiber is also retained in this juice, as are the phytochemicals, flavonols, and procyanidins. A single cup also represents about 10% of your daily required carbohydrates, thanks to the natural sugars found in apple juice. Potassium is the most notable mineral in this juice, with a single serving delivering roughly 7% of your daily required intake.

Benefits of Apple Juice

Apple juice has many health benefits, let us discuss them in detail below.

Improves Heart Health

Potassium is found in higher concentrations than any other mineral in this juice, which is good news for your heart health. [1] Potassium is a vasodilator, which means it can help to lower tension in your arteries and blood vessels. It also helps in relieving pressure and strain on the cardiovascular system as a whole. Apple juice also prevents cholesterol formation in your arteries, which is often of the major reason for heart attacks and other cardiovascular ailments.

Treats Asthma

There are certain anti-inflammatory and anti-allergenic substances found in apple juice that can soothe the respiratory system and decrease irritation in the throat and lungs, helping to relieve asthma attacks and prevent respiratory infections. [2]

Treats Constipation

One of the lesser known substances in apples is called malic acid, which can improve the digestive rate and support liver function. In combination with fiber and other stimulating minerals in apple juice, this juice can quickly relieve symptoms of constipation, cramping, bloating, and diarrhea. [3] It also contains sorbitol which helps in smoothening the digestive tract, by extracting water from the large intestine and pushing it into the colon, thereby easing the movement of stool.

Prevents Cancer

The polyphenolic compounds, procyanidins, and quercetin present in apple juice are extremely powerful antioxidants that can help the body fight the effects of free radicals. [4] By eliminating oxidative stress, apple juice has been shown in numerous studies to lower the risk of colon, breast, and skin cancer.

Skin Care

Packed with antioxidants and vitamin C, apple juice is very beneficial for the skin. It helps in reducing acne, inflammation, scars, and wrinkles. It is also known to prevent premature aging. By helping in collagen production, apple juice makes the skin more soft and healthy.

Improves Eye Health

The vitamin A present in this juice helps to sharpen the vision and prevents the development of any eye ailments.

Prevents Osteoporosis

Due to the presence of vitamin C, boron, iron, and other minerals in apple juice, it is known to promote bone health and prevent osteoporosis.

Hair Care

Apples contain a compound called procyanidin B-2, which is responsible for promoting hair growth and luster. This compound is what makes apple juice is beneficial for hair health.

Apple juice is a diuretic, and diuretics help you shed the excess water in your body. This means that it promotes urination and prevents swelling and bloating.

By balancing the pH levels of your body, apple juice prevents the growth of the UTI causing bacteria in your body, thereby preventing the painful occurrence of a urinary tract infection.

Estrogen level
Loaded with a chemical called phytoestrogen, apple juice makes sure that your estrogen levels don’t dip down, thereby regulating menstruation, reproduction, and other features among women.

Boosts Immunity
Apple juice has a notable amount of vitamin C, which is a key component of the body’s immune system. [5] [5] Vitamin C not only stimulates the immune system but also functions as an antioxidant compound that can prevent oxidative stress and reduce inflammation.

Boosts Memory
Antioxidants do more than protect against cancer; they also prevent oxidative stress in other parts of the body, such as the brain. Studies have shown that the antioxidants present in this fruit juice can lower your risk of neurological disease, particularly Parkinson’s, Alzheimer’s and dementia. [6]

Boosts Metabolism
Long-term research has linked the consumption of apple juice with smaller waistlines, lower levels of body fat, lower cholesterol levels, lesser chance of developing diabetes and lower blood pressure, all of which are risk factors known as metabolic syndrome. [7] For this reason, apple juice can help optimize your metabolism and protect your heart.

Detoxifies the Body
As mentioned, malic acid can improve liver function, which will speed the process of toxins being eliminated from the body. [8] When combined with a large amount of water in this juice, this can stimulate urination and promote the release of more excess salts and fats that the body doesn’t need.

Improves liver function
As mentioned, malic acid can improve liver function. Apple juice, when combined with the large amounts of water, can stimulate urination and promote the release of excess salts and fats from the body. The high alkaline content in this juice also helps in flushing out toxins and maintains a good pH balance in the body, thereby acting as a liver cleanser.

Side Effects
Apple has amazing benefits and boasts a great nutrition profile, but too much of this juice can cause various problems, including:

Gastrointestinal problems: Excess of apple juice can various stomach problems ranging from diarrhea to constipation, as well as excessive flatulence.

Higher risk of kidney stones: This is due to the presence of oxalates, which may exacerbate pre-existing kidney problems.

Soursop (Graviola): Health Benefits and Uses

Soursop is a fruit that’s popular for its delicious flavor and impressive health benefits.

It’s also very nutrient-dense and provides a good amount of fiber and vitamin C for very few calories.

This article will look at some of the health benefits of soursop and how you can incorporate it into your diet.

What Is Soursop?
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Soursop, also known as graviola, is the fruit of Annona muricata, a type of tree native to tropical regions of the Americas (1).

This prickly green fruit has a creamy texture and a strong flavor that is often compared to pineapple or strawberry.

Soursop is typically eaten raw by cutting the fruit in half and scooping out the flesh. Fruits range in size and can be quite large, so it may be best to divide it into a few portions.

A typical serving of this fruit is low in calories yet high in several nutrients like fiber and vitamin C. A 3.5-ounce (100-gram) serving of raw soursop contains (2):

  • Calories: 66
  • Protein: 1 gram
  • Carbs: 16.8 grams
  • Fiber: 3.3 grams
  • Vitamin C: 34% of the RDI
  • Potassium: 8% of the RDI
  • Magnesium: 5% of the RDI
  • Thiamine: 5% of the RDI

Soursop also contains a small amount of niacin, riboflavin, folate and iron.

Interestingly, many parts of the fruit are used medicinally, including the leaves, fruit and stems. It is also used in cooking and can even be applied to the skin.

Research has also unearthed a variety of health benefits for soursop in recent years.

Some test-tube and animal studies have even found that it may help with everything from alleviating inflammation to slowing cancer growth.

SUMMARY:Soursop is a type of fruit that is used in medicine and cooking. It is low in calories but high in fiber and vitamin C. Some research has shown that it may also have health benefits.

It’s High in Antioxidants

Many of the reported benefits of soursop are due to its high content of antioxidants.

Antioxidants are compounds that help neutralize harmful compounds called free radicals, which can cause damage to cells.

Some research shows that antioxidants could play a role in reducing the risk of several diseases, including heart disease, cancer and diabetes (3, 4, 5).

One test-tube study looked at the antioxidant properties of soursop and found that it was able to effectively protect against damage caused by free radicals (6).

Another test-tube study measured the antioxidants in soursop extract and showed that it helped prevent damage to cells. It also contained several plant compounds that act as antioxidants, including luteolin, quercetin and tangeretin (7).

More research is needed to determine how beneficial the antioxidants found in soursop may be to humans.

SUMMARY:Test-tube studies show that soursop is high in antioxidants, which may help prevent cell damage and could lower the risk of chronic disease.

It May Help Kill Cancer Cells

Although most research is currently limited to test-tube studies, some studies have found that soursop could potentially help eliminate cancer cells.

One test-tube study treated breast cancer cells with soursop extract. Interestingly enough, it was able to reduce tumor size, kill off cancer cells and enhance the activity of the immune system (8).

Another test-tube study looked at the effects of soursop extract on leukemia cells, which was found to stop the growth and formation of cancer cells (9).

However, keep in mind that these are test-tube studies looking at a strong dose of soursop extract. Further studies need to look at how eating the fruit may affect cancer in humans.

SUMMARY:Some test-tube studies show that soursop may help reduce the growth of cancer cells. More research is needed to evaluate the effect in humans.

It Can Help Fight Bacteria

In addition to its antioxidant properties, some studies show that soursop may contain potent antibacterial properties as well.

In one test-tube study, extracts of soursop with varying concentrations were used on different types of bacteria known to cause oral diseases.

Soursop was able to effectively kill off multiple types of bacteria, including strains that cause gingivitis, tooth decay and yeast infections (10).

Another test-tube study showed that soursop extract worked against the bacteria responsible for cholera and Staphylococcus infections (11).

Despite these promising results, it’s important to remember that these are test-tube studies using a highly concentrated extract. It’s far greater than the amount you would typically get through your diet.

Further studies are needed to evaluate this fruit’s potential antibacterial effects in humans.

SUMMARY:Test-tube studies show that soursop has antibacterial properties and may be effective against some strains of bacteria responsible for disease, although more studies are needed.

It Could Reduce Inflammation

Some animal studies have found that soursop and its components may be able to help fight inflammation.

Inflammation is a normal immune response to injury, but increasing evidence shows that chronic inflammation could contribute to disease (12).

In one study, rats were treated with soursop extract, which was found to decrease swelling and alleviate inflammation (13).

Another study had similar findings, showing that soursop extract reduced swelling in mice by up to 37% (14).

Though research is currently limited to animal studies, this may be especially beneficial in the treatment of inflammatory disorders like arthritis.

In fact, in one animal study, soursop extract was found to decrease the levels of certain inflammatory markers involved in arthritis (15).

However, more research is needed to evaluate the anti-inflammatory properties of this fruit.

SUMMARY:Animal studies show that soursop extract could reduce inflammation and may be useful in the treatment of certain inflammatory disorders.

It May Help Stabilize Blood Sugar Levels

Soursop has been shown to help regulate blood sugar levels in some animal studies.

In one study, diabetic rats were injected with soursop extract for two weeks. Those who received the extract had blood sugar levels that were five times lower than the untreated group (16).

Another study showed that administering soursop extract to diabetic rats reduced blood sugar levels by up to 75% (17).

However, these animal studies use a concentrated amount of soursop extract that exceeds what you might get through your diet.

Although more research on humans is needed, these findings suggest that soursop could be beneficial for those with diabetes when paired with a healthy diet and active lifestyle.

SUMMARY:Some animal studies have found that soursop extract could significantly reduce blood sugar levels.

How to Eat Soursop

From juices to ice creams and sorbets, soursop is a popular ingredient found throughout South America and can be enjoyed in a variety of different ways.

The flesh can be added to smoothies, made into teas or even used to help sweeten baked goods.

However, because it has a strong, naturally sweet flavor, soursop is most often enjoyed raw.

When selecting fruit, pick one that is soft or let it ripen for a few days before eating. Then simply cut it lengthwise, scoop out the flesh from the rind and enjoy.

Keep in mind that the seeds of the soursop should be avoided, as they have been shown to contain annonacin, a neurotoxin that may contribute to the development of Parkinson’s disease (18).

SUMMARY:Soursop can be used in juices, smoothies, teas or desserts. It can also be enjoyed raw, but the seeds should be removed before eating.

The Bottom Line

Test-tube and animal studies using soursop extract have uncovered some promising results regarding this fruit’s potential health benefits.

Still, it’s important to remember that these studies are looking at the effects of a concentrated dose of soursop extract, much greater than the amount you would get from a single serving.

However, soursop is delicious, versatile and can be a beneficial addition to your diet.

When combined with a balanced diet and a healthy lifestyle, this fruit may have some impressive benefits for your health.


21 Best Benefits Of Broccoli For Skin, Hair, And Health

Have a cup of broccoli, and you have had most of the nutrients you require for the day. Notorious for having been shoved down your throat (almost) by your mom, broccoli is what we can call the super mini tree. And here, we discuss what it can do for you – the excellent broccoli benefits. Read on.

What Is Broccoli?

A green plant from the cabbage family, broccoli is a superfood. It is one of the healthiest cruciferous vegetables, whose large flowering head is often eaten for its nutritional properties. It is often consumed boiled or steamed, but can also be eaten raw.

Broccoli comes in different varieties, and the most popular ones are:

Calabrese broccoli, named after Calabria in Italy. This type has large green heads and thick stalks. And it is a cool season annual crop.

Sprouting broccoli, which has a large number of heads with several thin stalks.

Broccoflower, which is a cross between broccoli and cauliflower. The taste is mild and more like cauliflower than broccoli.

Broccoli rabe (also called broccoli rob in certain places), which is a different cruciferous species and is also called rapini. Its yellow flowers are edible.

Gai-lan, which is also known as Chinese broccoli. It is longer and leafier and more pungent/bitter than the normal green broccoli.

Purple cauliflower is another popular type of broccoli grown in North America and Europe. This one has a head shaped like a cauliflower and has tiny flower buds.

There is also broccolini, which people confuse with the other types. Well, not exactly – broccolini is just a lanky vegetable that is a cross between broccoli and Chinese broccoli, and not a separate variety in itself.

Is Broccoli Good For You?

Of course, it is! This vegetable is extremely rich in vitamin C (has twice the amount as in orange), calcium (contains as much as in whole milk), and selenium (nutrient important for preventing cancer).

Eating broccoli also detoxifies your body after exposure to food or airborne carcinogens and other oxidants. This activity can be attributed to sulforaphane, an important phytochemical in broccoli. In fact, one study proved that ingesting cruciferous veggies like broccoli can protect cells from DNA damage.

There are many other reasons broccoli can be amazing for you (which we will discuss in detail in a little while). But before that, let’s get into a bit of history.

What Is The History Of Broccoli?

This was a popular food amongst the Romans. And it once grew like crazy on the shores of the Mediterranean Sea. Sources say its origins lie in Italy (about 2,000 years ago), and then, it spread to France and England in the 1700s. In the US, broccoli saw its commercial growth in the 1920s. At some point in time, broccoli was also called the Italian Asparagus.

That’s just a bit about the history. But did you know that there is a lot of other interesting stuff about this vegetable?

Any Interesting Facts About Broccoli?

  • Broccoli gets its name from the Italian word “broccalo”, which means “cabbage sprout”.
  • The most common type of broccoli is Calabrese broccoli – named after Calabria (Italy), its place of origin.
  • If you want to eliminate the smell of broccoli, you can add a slice of bread to the pot.
  • California produces almost all of the broccoli consumed in the United States.
  • And though available all year round, the vegetable is most nutritious from October to May.
  • The American sign language has no sign for broccoli. You only have to spell it out.
  • Broccoli was brought to America by Thomas Jefferson. In fact, in 1767, he imported the seeds from Italy and planted them in his own garden.
  • That’s a bit about the facts. But the real deal about this vegetable lies in its nutrient profile – and that’s something we will look at now.

    What Is The Nutritional Profile Of Broccoli?

    Calories 31 Calories from Fat 3
    % Daily Value*
    Total Fat 0g 1%
    Saturated Fat 0g 0%
    Trans Fat
    Cholesterol 0mg 0%
    Sodium 30mg 1%
    Total Carbohydrate 2%
    Dietary Fiber 2g 9%
    Sugars 2g
    Protein 3g
    Vitamin A 11%
    Vitamin C 135%
    Calcium 4%
    Iron 4%
    Amounts Per Selected Serving %DV
    Vitamin A 567IU 11%
    Vitamin C 81.2mg 135%
    Vitamin D
    Vitamin E (Alpha Tocopherol) 0.7mg 4%
    Vitamin K 92.5mcg 116%
    Thiamin 0.1mg 4%
    Riboflavin 0.1mg 6%
    Niacin 0.6mg 3%
    Vitamin B6 0.2mg 8%
    Folate 57.3mcg 14%
    Vitamin B12 0.0mcg 0%
    Pantothenic Acid 0.5mg 5%
    Choline 17.0mg
    Betaine 0.1mg
    Amounts Per Selected Serving %DV
    Calcium 42.8mg 4%
    Iron 0.7mg 4%
    Magnesium 19.1mg 5%
    Phosphorus 60.1mg 6%
    Potassium 288mg 8%
    Sodium 30.0mg 1%
    Zinc 0.4mg 2%
    Copper 0.0mg 2%
    Manganese 0.2mg 10%
    Selenium 2.3mcg 3%

    One cup of broccoli (cooked) has the following important nutrients:

    • 100 mcg of vitamin K (270% DV)
    • 101 mg of vitamin C (168% DV)
    • 120 mg of vitamin A (48% DV)
    • 165 mcg of folate (42% DV)
    • 4 mg each of vitamin B6 and manganese (16% DV)
    • 457 mg of potassium (14% DV)
    • 105 mg of phosphorus (10% DV)
    • 33 mg of magnesium (8% DV)
    • 62 mg of calcium (6% DV)

    And one stalk of broccoli contains just about 45 calories.

    And now, let’s head to the benefits.

Top 10 Best Benefits Of Mango Juice

The mango is considered as one of the most delicious and healthiest fruits. The “king of the fruits” has a yellow, reddish orange or green skin and a deep yellow pulpy interior. Besides its mouth-watering taste, several other health and beauty benefits of mango juice. This article elaborates on the nutritional value of mango juice and its advantages for the skin and overall health.

Benefits of Mango Juice:

Below mentioned are the top 10 mango juice benefits.

Mango Juice

1. Prevents Cancer:

Mango is loaded with antioxidant compounds including astragalin, methylgallat, isoquercitrin, fisetin, quercetin and gallic acid. All these compounds are considered to be effective for reducing the risks of breast, colon, leukaemia and prostate cancers. A soluble dietary fiber ‘pectin’, present in mangoes, also plays a significant role in this regard. According to latest research, pectin trims down the action of “galectin 9” that is a functioning element in cancerous cells. Furthermore, another constituent of mangoes, “lupeol” suppresses the tumour cells of prostate cancer.

2. Lowers Cholesterol Levels:

Mango juice nourishes your body with sufficient amounts of Vitamin C. The pectin and Vitamin C combine to facilitate the human body in lowering the serum cholesterol levels, especially Low-Density Lipoprotein.

3. Maintains Blood Pressure:

Mango juice contains the vital nutrient, potassium that assists your muscles, heart and nerves’ functions. This advantageous mineral also regulates the balance of fluids in your body and your blood pressure.

4. Beneficial for Anaemia:

Iron is one of the most significant nutrients; its deficiency may lead to several severe health issues including anaemia. You can provide your body a notable amount of iron by consuming one serving of mango juice every day. Mango juice is very advantageous for the to-be-mothers as they require a high content of iron.

5. For Eye Health:

Consuming mangoes or mango juice is the best way to provide your body the crucial nutrient, Vitamin A. It acts as the best defender against eye problems i.e. dry eyes and night blindness in addition to promoting good eyesight.

6. Clears the Skin:

One of the best benefits of mango juice is that it enhances the beauty of your skin by providing essential nutrients in great quantities. Acne, pimples and other skin issues can be treated by using the mango fruit externally. You just need to apply the mango pulp on your skin for about ten minutes. After the recommended time, wash your skin with tepid water.

7. Alkalizes the Whole Body:

Malic acid, tartaric acid and a trace of citric acid are available in fresh mango juice. These acids facilitate to maintain the alkali reserve of the body.

8. Fights Diabetes:

Diabetes is a severe ailment that cannot be considered trivial. It is characterized by surplus quantity of blood sugar in the body. The most common causes of diabetes include high blood pressure, high cholesterol and insulin resistance. Mango juice (without sugar) controls the sugar levels by normalizing insulin levels, maintaining blood pressure and cutting down the bad cholesterol.

9. Improves Digestion:

Mango juice is well-known to promote the health of the digestive system by settling an upset stomach. If you are suffering from constipation, consume this marvelous juice in combination with grapefruit and pineapple juices.

10. Boosts the Immune System:

Vitamin C, Vitamin A and carotenoids are found in mango juice. These constituents combine together to keep your immune system strong and healthy.

Mango Juice Nutrition Facts:

Mango juice has several precious nutrients. One cup mango juice contains 128 calories, with less than 1 g each of protein, fat and cholesterol. 33 g of carbohydrates and 0.8 g of fiber are available in one serving.

The juice, derived from fresh mangoes, is loaded with Vitamins C & A along with traces of Vitamins B, E and K. Some valuable minerals too are found in mango juice. One serving contains:

  • 61 g of potassium
  • 43 g of calcium
  • 8 g of magnesium
  • 5 g of phosphorus
  • 0.9 g of iron
  • 1.0 mcg of selenium
  • 13 g of sodium

USDA Mango Juice Nutrition

Energy 70 Kcal 3.5%
Carbohydrates 17 g 13%
Protein 0.5 g 1%
Total Fat 0.27 g 1%
Cholesterol 0 mg 0%
Dietary Fiber 1.80 g 4.5%
Folates 14 µg 3.5%
Niacin 0.584 mg 3.5%
Pantothenic acid 0.160 mg 1%
Pyridoxine (vitamin B-6) 0.134 mg 10%
Riboflavin 0.057 mg 4%
Thiamin 0.058 mg 5%
Vitamin C 27.7 mg 46%
Vitamin A 765 IU 25.5%
Vitamin E 1.12 mg 7.5%
Vitamin K 4.2 µg 3.5%
Sodium 2 mg 0%
Potassium 156 mg 3%
Calcium 10 mg 1%
Copper 0.110 mg 12%
Iron 0.13 mg 1.5%
Magnesium 9 mg 2%
Manganese 0.027 mg 1%
Zinc 0.04 mg 0%

Hope you liked our post on benefits of mango juice. Do you relish mangoes? Share with us in the comments section below.

Everything You Need to Know about Monk Fruit Sweeteners

  • Highlights: Foods and beverages containing monk fruit sweeteners can expand food choices for those trying to manage weight as well as people with diabetes. Using no-calorie sweeteners such as monk fruit in place of regular sweeteners can help you reduce your total daily calorie intake, keeping you within your calorie budget. Monk fruit juice is around 150-200 times sweeter than sugar, meaning a very small amount provides a lot of sweetness.

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You may have noticed monk fruit sweeteners popping up in conversation or on your favorite food blogs. Following decades of use in areas where monk fruit grows, this natural no-calorie sweetener is now more widely available.  Check out these science-based answers to some of the most common questions about monk fruit sweeteners.


Monk fruit, also known as lo han guo, is a small round fruit grown in Southeast Asia.  It has been safely used for centuries in Eastern medicine as a cold and digestive aid, and now it is also being used to sweeten foods and beverages. Monk fruit sweetener is created by removing the seeds and skin of the fruit, crushing the fruit, and collecting the juice.  The fruit extract, or juice, is around 150-200 times sweeter than sugar and contains zero calories per serving – meaning a very small amount provides a lot of sweetness.



Monk fruit sweeteners contain zero calories per serving.  However, some foods and beverages containing monk fruit sweeteners may contain other ingredients that add calories. Foods and beverages using monk fruit sweeteners in place of regular sweeteners generally contain fewer calories and are often labeled as “light” or “reduced calorie.”



Yes. Scientific research and a long history of safe use show that monk fruit sweeteners can be safely consumed.   Governments in the U.S., Canada, China, Japan, and Singapore have concluded that monk fruit sweeteners are safe for the general population, including children, people with diabetes, and women who are pregnant or nursing. In the U.S., monk fruit sweeteners are Generally Recognized as Safe (GRAS). The U.S. Food and Drug Administration (FDA) has reviewed the published research, listened to expert opinions and, based on the evidence, has no objections to ingredient maker determinations that monk fruit sweeteners are safe for use in foods and beverages.



No.  Monk fruit sweeteners contain zero calories per serving and do not cause weight gain.  In fact, research has shown that using low- or no- calorie sweeteners such as monk fruit sweeteners in place of regular sweeteners can help you lower your total daily calorie intake, keeping you within your calorie budget. Remember that foods and beverages usually contain other ingredients that contribute to calorie intake. To lose weight, the calories you eat and drink must be less than the calories you burn during the day.



Monk fruit and other no- and low-calorie sweeteners can help with calorie and carbohydrate management when used in place of sugar or other full-calorie sweeteners (like honey or agave syrup).  Foods and beverages containing monk fruit sweeteners can expand lower calorie and carbohydrate options for those trying to manage weight by consuming fewer calories, as well as people with diabetes who are trying to consume fewer carbohydrates and sugars.



Yes. FDA-permitted monk fruit sweeteners are safe and useful options for children and teens and can be included as part of a well-balanced diet. Incorporating some low-calorie, sugar-free foods and beverages into meals and snacks is one way to avoid consuming excess calories.  Health professionals, including Registered Dietitian Nutritionists (RDNs), can help parents and their children make the best choices based on a child’s individual calorie and nutrition needs.



Yes. Since monk fruit is a no-calorie sweetener, it will not affect blood sugar levels and may be a good option for people with diabetes for reducing their total carbohydrate and sugar intake.  Remember, a food or beverage containing monk fruit sweeteners may still have calories and carbohydrates, so always check the food label.  If you’re unsure how foods and beverages with monk fruit sweeteners fit into your diabetes care plan, consult a health professional such as an RDN, certified diabetes educator (CDE), and/or your health care provider.



Yes. Research has shown that consuming monk fruit sweeteners is safe for expecting or nursing mothers when consumed as part of a healthful diet. Pregnant and nursing women should talk to their health care provider or RDN about consuming the necessary calories and nutrients for their baby’s growth.



Foods and beverages in the U.S. that may contain monk fruit sweeteners include certain:

  • Tabletop sweeteners
  • Beverages (flavored waters, juices, teas, sodas, etc.)
  • Baked goods (pastries, cereal bars, cookies, etc.)
  • Yogurts
  • Sauces (salad dressings, jams/jellies, etc.)
  • Desserts and candies (ice cream, chocolate, hard candy, etc.)

Monk Fruit Sweeteners at a Glance:

Common names seen on food labels: Monk fruit extract, lo han guo

Brand Names: NectresseTM, PurefruitTM, Fruit-SweetnessTM, Monk Fruit in the Raw®, and other store brands

Date Permitted in Foods and Beverages in the U.S.: July 2009

Number of Times Sweeter Than Sugar: 150-200x

Safe for Children? Yes

Safe for Pregnant and Breastfeeding Women? Yes

Safe for People with Diabetes? Yes

Use in Cooking and Baking?  Yes


16 Amazing Benefits Of Soursop For Skin, Hair, And Health

soursop juice h1

The phytonutrients in soursop (in addition to other power nutrients) make this fruit irresistible. It is known to help treat a range of ailments – which is what we will look at right now.

What Does Soursop Do For Your Body?

Soursop contains numerous phytonutrients that can fight disease-causing cells and even certain kinds of tumors. These phytonutrients contain antioxidant properties that enhance the overall health. They help fight cancer, enhance eye health, and treat a range of infections (1).

But why are we talking about all this? Is soursop that good a fruit?

You bet. Read these benefits and find out for yourself.

Health Benefits Of Soursop

Now, let’s take a closer look at some of the many soursop benefits. know closely what is soursop good for.

1. Soursop Fights Cancer

Though there haven’t been any direct studies on humans, soursop extracts were found to kill certain types of breast and liver cancer cells

According to one study, the soursop plant is a proven cancer remedy for most types of the disease . Though the tests haven’t been conducted on humans yet, the possibilities are promising.

In another Indian study conducted on various cell lines, soursop or graviola leaves showed 80% cell inhibition. The acetogenins in soursop inhibit the harmful compounds in cancer cells .

Soursop extract had also inhibited the survival and metabolism of pancreatic cancer cells – and this indicates potential success in curing the lethal disease .

What possibly makes acetogenins unique is their ability to selectively destroy the cancer cells, without harming the healthy ones .

2. Improves Eye Health

We have seen soursop is replete with antioxidants. These antioxidants, especially vitamins C and E, zinc, and beta-carotene, have been found to decrease the risk of eye disease. The antioxidants also reduce oxidative stress, which can otherwise cause cataracts and age-related macular degeneration .

3. Helps Fight Inflammation

In a Brazilian study, inflammation caused by snakebite was found to improve with the administration of soursop leave and juice . However, the components of soursop might also slightly aggravate the ill effects of snake venom – hence, we need more research in this aspect.

Research in South America and tropical Africa had emphasized on the anti-inflammatory properties of the roots, barks, and leaves of the soursop tree . The ability to treat inflammation is good in soursop, and it can be used for relieving arthritis.
In addition to the anti-inflammatory effect, soursop is also known for its analgesic effects .

4. Helps Treat Infections

Soursop can treat infections caused by bacteria and parasites, one of those being leishmaniasis, a disease caused by parasites that are transmitted through the bites of sand fleas .
The leaves of the soursop tree are also used to treat a wide range of infections .

5. Soursop Aids Diabetes Treatment

According to a Nigerian study, soursop possesses anti-diabetic properties. The two groups of rats tested in the study had a significant difference in their blood glucose concentrations, with the group treated by soursop having lower concentrations than the other .

The soursop leaf aqueous extract was found to inhibit (and even prevent) the hepatic oxidative damage caused in diabetes patients

6. Boosts Kidney And Liver Health

As per one Malaysian study, soursop extract was found to be safe in rats that were being treated for kidney and liver ailments . Similar observations could be observed in humans as well.
According to another Indian study, the acetogenins in soursop can kill the malignant cells of 12 types of cancer, with liver cancer being one of them .

7. Improves Respiratory Health

One Nigerian study states the efficacy of soursop leaves in treating respiratory conditions like asthma.

8. Helps Relieve Stress

As per a report by the University of Connecticut, soursop can be used extensively for the treatment of stress and other issues like depression .

9. Enhances Gastrointestinal Health

Soursop is also found to have antiulcer properties. The fruit suppresses oxidative damage and preserves the mucus of the gastric wall . The significant antioxidant and anti-inflammatory properties of the fruit can help improve gastrointestinal health.

In one Brazilian study, the anthelmintic (the ability to kill parasites) properties of soursop leaf extract were studied . They studied the effects of a parasitic worm that caused gastrointestinal issues in sheep. The objective of the study was to inspect the effects of soursop towards the eggs and adult forms of the parasite. The study concluded that soursop is a natural anthelmintic, and since it could kill the parasites in sheep that caused them gastrointestinal issues, it might have similar effects in humans. More research is going on, though.

As per another report, excessive doses of oral iron can lead to gastrointestinal issues. Though soursop is a source of iron, the mineral content in the fruit is not as much as other ingredients – hence, it is unlikely to cause gastrointestinal distress. The same fact, again, could work for the benefit of the individual. For instance, an individual suffering from iron deficiency can be susceptible to anemia, which is known to cause dysfunction of the gastrointestinal system. Though soursop is not an excellent source of iron, it does contain iron – and hence can be a healthy addition to an iron-rich diet to combat anemia (and the resultant gastrointestinal problems) .

10. Boosts The Immune System

A Korean study states that the intake of soursop can enhance immunity. This can be attributed to the bioactive compounds in the fruit. Oral intake of soursop leaf extracts was found to reduce edema in rat paws, which is usually caused due to a weak immune system . The study concludes by stating that soursop leaf extract has the potential to stimulate immunity, and hence can be used in the treatment of immunocompromised patients. Soursop can also be made a part of the diet to improve the overall lifestyle quality.

The juice of the soursop fruit was found to provide more micronutrients than its pulp. But the pulp has more amount of vitamin A than the juice. Soursop is also rich in ascorbic acid (vitamin C) that strengthens and boosts the immune system . Beta-carotene, the precursor of vitamin A, also contributes to an enhanced immune system.

Another report published in a journal by The University of West Indies talks about a study where patients with different forms of cancer were given different foods, soursop being one of them. The objective of the experiment, as stated in the report, was to enhance the immune system of the patients .

11. Relieves Pain (Works As An Analgesic)

According to the U.S. National Library of Medicine, soursop can work as an analgesic. The mice used in the study were made to writhe, post which the soursop extract was induced in them. The experiment produced desirable results.

12. Soursop Treats Fever

The soursop fruit has been traditionally used to treat fever. In Africa, a decoction of soursop leaves is used to control feverish symptoms and convulsive seizures. In fact, the larvae of the Aedes aegypti mosquito (which transmit dengue fever), showed great vulnerability towards soursop extract .

As per an Indian study, the soursop fruit and its juice can not only treat fever, but also act as an astringent for diarrhea and dysentery . The fruit can help treat fever in children as well; soursop is widely used for this purpose in Africa .

13. Treats Diarrhea

All parts of the soursop tree are used as medicine for an array of ailments. And diarrhea is one of them.

14. Aids In The Treatment Of Hypertension

Soursop has been used in folklore for treating hypertension. This can be attributed to the antioxidant potential of phenols in the fruit, according to a Nigerian study .

As per an Indonesian study report, soursop contains good nutrients that can help lower blood pressure levels in human adults .

15. Helps Treat Rheumatism

According to studies, the internal administration of soursop leaf decoction was found to exhibit anti-rheumatic properties. And the leaves, when cooked and topically applied, helped ease rheumatism and abscesses.

In Africa, the unripe fruit of soursop is used to treat rheumatism and arthritic pain . Even the mashed leaves of the soursop tree are used as a poultice to treat rheumatism.

Soursop also contains anthocyanins, tannins, and alkaloids that exhibit anti-rheumatic effects.

16. Improves Skin And Hair Healthave

As per a report published in the U.S. National Library of Medicine, the extract of soursop leaves can help prevent skin papilloma, a disease that causes tumor eruptions on the skin .

In fact, soursop is so good for the skin that the leaves of the plant are used for calming the skin of babies . Certain sources also suggest soursop paste can work wonders for hair – by treating dandruff and itching, and strengthening hair as well. But we need more research on this.

So, now you know what the benefits of soursop are. And now, we proceed to something as important – the nutritional profile.

Soursop Nutrition Facts

Check out here what are the soursop nutritional benefits in detail.

Soursop contains abundant amounts of vitamin C and several B vitamins like thiamin, riboflavin, and niacin as well as minerals like calcium, phosphorus and a small amount of iron. The fruit comprises of 67.5% pulp, 20% fruit skin, 8.5% fruit seeds and 4% core pieces. Know about nutritional benefits of soursop fruit.

276 kJ (66 kcal)
16.84 g
13.54 g
Dietary fiber
3.3 g
0.3 g
1 g
Thiamine (vit. B1
0.07 mg (6%)
Riboflavin (vit. B2)
0.05 mg (4%)
Niacin (vit. B3)
0.9 mg (6%)
Pantothenic acid
0.253 mg (5%)
Vitamin B6
0.059 mg (5%)g
14 μg (4%)
7.6 mg (2%)
Vitamin C
20.6 mg (25%)
14 mg (1%)
0.6 mg (5%)
21 mg (6%)
27 mg (4%)
278 mg (6%)
14 mg (1%)
0.1 mg (1%)

Ah well, we have seen the rosy part of the fruit till now. Now it’s time to peer at the other side.

Soursop Side Effects

  • Eye Inflammation

The seeds and bark of the soursop tree are considered toxic. They contain potentially poisonous compounds like anonaine, hydrocyanic acid, and muricine. These can cause eye inflammation .

  • Issues With Pregnancy And Breastfeeding

Pregnant women are advised against consuming this fruit. This is because the high energy in the cells of the developing fetus can trigger the fruit’s toxic activity – potentially harming the baby and the mother, with the baby at a greater risk.
Using soursop while pregnant or breastfeeding is unsafe. So, stay away from it.

  • Drastic Weight Loss

As per a study, consuming soursop had resulted in drastic weight loss in the mice that were involved in the experiment . Similar effects can be observed in humans. Hence, consult your doctor if you are planning to take soursop for any issue specifically related to your bodyweight.

  • Parkinson’s Disease

As per one French study, consuming soursop can result in the development of Parkinson’s disease .

All this, only if you consume soursop in excess. Otherwise, it works great. And you can use it in some awesome recipes too.

Any Soursop Recipes To Try?

1. Soursop Milkshake

What You Need

  • A cup of milk
  • 1/2 cup of soursop pulp
  • 7-8 ice cubes
  • 1 1/2 teaspoons of sugar
  • 1/2 teaspoon of pistachio, for garnish


  1. Cut the soursop fruit into half. Scoop the pulp out and remove the seeds.
  2. Add all the ingredients to a blender and make a smoothie.
  3. Pour the smoothie into a serving glass.
  4. Garnish with pistachios.

When you grind the ice cubes along with the other ingredients, you get a perfectly chilled smoothie. You can even add nuts to the smoothie – it instantly becomes more nutritious and delectable.

2. Chilled Soursop Drink

What You Need

  • 1 soursop fruit, peeled, cut into chunks
  • 2 tablespoons of sugar
  • 1 1/2 cups of milk
  • 1/2 teaspoon of ground cinnamon
  • 2 teaspoons of vanilla extract
  • 1/4 teaspoon of ground nutmeg


  1. Work in batches. Press the soursop chunks against a fine mesh strainer using the back of a spoon or a ladle. Let the juice fall into a bowl.
  2. Add the other ingredients to the bowl and whisk thoroughly. Pour the drink into a pitcher and refrigerate it.
  3. Soursop Tea

What You Need

  • 2 to 3 soursop leaves (the younger ones, which have a lighter shade of green)
  • 1 1/2 cups of water


  1. Add the water to a pot and bring it to a boil.
  2. Tear the leaves into smaller pieces.
  3. Place the leaves in your tea cup and pour boiling water in it. Let it sit for about 30 minutes.
  4. You can drink the tea warm or cold. Add honey if you want it a little sweet.
  5. Soursop Ice Cream

What You Need

  • 1 cup of cream
  • 3 cups of soursop pulp
  • 1/4 cup of inverted sugar syrup
  • 1 1/2 cups of fresh milk
  • 1 teaspoon of vanilla extract
  • 1/2 teaspoon of lime juice
  • Eggs, as required


  1. In a medium-sized pot over medium heat, place the pulp, cream, and milk. Wait until it boils. Keep stirring to prevent the ingredients from sticking to the pot.
  2. Remove from the heat.
  3. Whip the eggs along with the inverted sugar syrup until it turns creamy.
  4. Mix the soursop cream with the egg cream. Heat until it boils again. Keep stirring occasionally. Remove from the heat.
  5. Whip the entire mixture with a hand mixer until it turns creamy.
  6. Let it cool down. Place it in a glass container and put it in the freezer.
  7. Every hour, remove from the freezer and whip quickly, and then return it to the freezer. Repeat this 4 to 5 times. The mixture must attain the consistency of ice cream.
  8. You can refrigerate the ice cream in a glass container (must be sealed).

You can prepare the inverted sugar syrup using 2 pounds of sugar, 2 cups of water, and 1/4 teaspoon of cream of tartar. Mix all the ingredients and bring them to a boil. Remove the cover and let it cool completely.
The recipes will come out better if you pick the right soursop. Which is why we have the next section.

How To Select And Store Soursop?

Pretty simple.

Choose fruits with dark green skin. They also must have numerous fleshy spines on the surface. Avoid fruits with bruises or blemishes on the skin.

Storing is simpler.

Store the unripe fruit at room temperature. Once the fruit is ripe, store it in the refrigerator for up to 2 days.

And eating the fruit is quite fun! All you have to do is cut the fruit in half using a kitchen knife. Scoop the insides with a spoon, and eat your way to glory!

Oh by the way…


Vietnamese Fruits Season

One of the great delights when visiting any tropical countries like Vietnam is that you get to try and taste different exotic fruits. As usual, travelers will stay with the common fruits, but it would be adventurous to explore some of the more unusual Vietnamese fruits. When you visit Vietnam, here are the Vietnamese fruits you should try.


fruits rambutan

Often grown together in a bundle, the exterior colors of the rambutans vary from red, yellow, or yellow orange. As a native fruit to tropical countries, the outer spines of the rambutans are often referred to as “messy hair.” Its flesh maybe sticks a bit in the seed, some not. It is white, thick and has a good fragrance, and little sour. In addition, a ripened rambutan season often lasts from June to August to harvest. This is one of the Vietnamese fruits you should try when in Vietnam.

Sweetsop/Custard Apple

fruits Sweetsop Custard Apple

Originated from the Americas, the custard apple is grown in many tropical countries. The bumpy green skin covers the white flesh and hard black pips. The taste is sweet and floral, promising a unique and satisfying mouthfeel. As a delicious fruit with a market price around VND 60,000/kg, it is a good source of Vitamin C and B.


fruits soursop

Soursop is not only known as a tropical fruit with a sweet and sour taste, but it is also a sort of nutrient involving a variety of valuable medicines. Therefore, it boosts the immune system and helps to prevent cancer.


fruits Mangosteen

The mangosteen is regarded as one of the most delicious fruits in the world. As a “super fruit,” it comes with a vast array of health benefits due to the richness of nutrients and antioxidants. The soft and sweet center has a sweet and acidic flavor that is balanced beautifully wrapped in the outer purple skin. We recommend trying this fruit on your trip to Vietnam.


fruits longan

Despite the shiny, soft round brown peel, longan has a fresh and fleshy pulp inside. The pulp is succulent, pure sweet and has a special aroma. Every year, the farmers pick all ripened longans in July and August. This is one of the sweet tropical fruits to try.


fruits lychee

The lychee is one of the popular fruits in Vietnam, particularly in the beginning of summer. Its skin is dark red and easy to peel by hand. The juicy white center has a lot of vitamin C and natural sweetness; it can be served raw or making a cool beverage by adding sugar syrup with other fruits like mango or dragon fruit.


fruits persimmon

The culinary uses of persimmons are abundant; they can be eaten fresh, dried, raw, or cooked. This fruit’s flesh ranges from firm to soft, but the texture is unique. With a golden yellow color and smooth outer skin, the persimmon is packed with health promoting benefits. Try to spot one of these on your trip to Vietnam in the local markets.


fruits jackfruit

Jackfruit is one of the most popular fruits in Vietnam. In spite of the spiky crust and the large shape, the sweet taste and the amazing smell often attract the people who have a sweet tooth. Inside, there are lots of fleshy yellow knots covering all the seeds of the fruit when peeled. However, its latex is sticky, so remember to use a towel or glove to separate the outer of the fruit and take the knots out. Moreover, jackfruits also abound many kinds of nutrition for health and preventing diseases. If you want to enjoy tropical fruits in Vietnam, you wouldn’t want to skip this fruit.


fruits coconuts

The coconut is one of the tropical fruits that have much water than its flesh inside. Cutting its hard green outer, you will have a pouring delicious fresh drink before getting to enjoy the softly sweet, tasteful meat. It is one of the best fruits in Vietnam to enjoy during hot summer. Besides, they are sold in almost Vietnamese locals markets and only cost you about VND 10,000 – 15,000/fruit. All of the parts of the fruit have a variety of uses in cooking such as stewing meat with the juice instead of water, braised pork (thit kho trung) making a smoothie, and sweetening the soup. Ben Tre is a “coconut paradise” with the traditional special treat, coconut candy. That is an exciting reason why you should explore this land when visiting Mekong delta.

Nipa Palm/Mangrove Palm

fruits nipa palm

Nipa palm often wildly grows copiously along the banks of many rivers in Cuu Long areas. The flesh inside is white with a greasy and syrupy taste. Every bunch of nipa palm in the shape of a spiky ball you see is a combination of small nipa palm with the size of an egg. After taking the nipa palm from its bunch, we use a knife to separate it into two and take a spoon to enjoy the flesh inside. You can also make a refreshing drink by adding sugar syrup into iced water and put a peeled nipa palm in that mix. Other parts of the tree also used in many ways such as its leaves which are used to build the roof of houses in the countryside or to make a leaf-woven basket.


fruits durian

Known as the “stinky fruit,” the durian has a remarkable characteristic of tasting like heaven but smelling like hell. As a popular fruit in Vietnam, it is sweet, and the aroma is distinctive and often repulsive. The hard and spiny outer skin makes the durian instantly recognizable. For about VND 70,000/kg, the durian is one of the Vietnamese fruits you should try when in Vietnam.

Dragon Fruit

fruits Dragonfruit

The dragon fruit is a species of the cactus and grown primarily in the Southern region of Vietnam and particularly in Phan Thiet. To hasten and enhance the growing process, producers use halogen lights to expose the plants for 24 hours. As a sweet, tasty, and refreshing fruit, this is widely popular and available in Vietnam for a price of VND 30,000/kg. This is one of the Vietnamese fruits you should try when in Vietnam.


fruits avocado

One of the most versatile fruits available, this fruit is best suited to Vietnam’s tropical climate. It is grown mostly in the Central and Southern provinces like Dalat. At around VND 40,000/kg, the eating choices are endless. The avocado makes a good source of antioxidants, potassium, and unsaturated fats.


fruits sapodilla

This truly delicious fruit is rarely seen in Western countries. It is shaped like an egg with a thin outer brown skin. Grown primarily in the North of Vietnam, this distinctive fruit tastes like a blend of apple, peach, and banana. Available all year round, you can find this fruit at the local markets for VND 30,000 – 40,000/kg.


fruits Guava

Guava is famous in many parts of the world for its refreshing juice. But in Vietnam, you can enjoy guava raw by simply cutting them into small long pieces and serving them with salt and pepper. Many people in Vietnam eat the skin and the seed of guava as well. The white peach center has a slight fragrance and sour-sweetness that goes well with the salty taste. It is one of the most popular fruits in Vietnam that can be enjoyed as a healthy snack.


fruits Papaya

The papaya’s fresh is light yellow color when ripened. There are a lot of black or brown seeds in the center of the fruit. Scoop out all the seeds, and you should be able to enjoy them fresh as desserts. A papaya is so popular and has essential nutrients for kids and adults diets because of its the soft pulp. Furthermore, in Vietnam, a green papaya can be used as a vegetable to make stew soup, pickle, and the delicious goi du du.

Java Apple

fruits java apple 2 fruits java apple 1

Java apple is another refreshing choice for the summer. You may find two common types of java apples in Vietnam’s markets: red/pink skin and green skin (the latter usually have a smaller size but taste sweeter). The java apple can be made into jam or added to drinks, but like other fruits in Vietnam, it is mostly eaten raw with salt and pepper.


fruits Tamarind

This sour and sweet fruit is commonly used as a spice in Vietnamese cooking to make a sour tasting soup and a special dipping sauce for grilled dishes and fresh fruits. Its soft flesh can also be used to make Worcestershire sauce, jam, drink or sprinkled with sugar to make candy.


fruits banana

Banana is one of the popular fruits in Vietnam in a daily diet, like many parts around the world. However, a diversity of banana just can be found in tropical countries like Vietnam. They are all different in size, color, and taste but all are delicious and healthy. With its distinctive scent, soft pulp and high in nutrient, banana is an excellent choice of fruits for people in any age groups.


fruits pomelo

This sweet and juicy fruit is good on its own or in fruits salad. As a good source of Vitamin C, like all citrus fruits, it is thought to reduce blood pressure if eaten regularly. With a market price of VND 70,000/kg, try this Vietnamese fruit chilled or at room temperature.

Star Fruit

fruits Star fruit

There are five segments to the fruit, so when cutting it, you may find it a bit like a five-pointed star. Its skin is thin, soft, shiny and turns into dark yellow when ripens. The inside will turn from white and green to yellow when ripens and taste a little sour. They are mostly used with cucumber as an ingredient in a fresh roll like the spring roll. When in Vietnam, don’t forget to try these Vietnamese foods.

Star Apple/Caimito/Milk fruit

fruits star apple

Star apple or milk fruit got it name for its juicy, sweet, soft, and white center like milk. It is grown in many places in Mekong Delta such as Tien Giang, Ben Tre, and Vinh Long. You can enjoy it raw by cutting in half and scooped out the flesh with a spoon as a dessert. The market will be flooded with star apple from October to December. This is one of the popular fruits in Vietnam that you must try.


fruits mango

Vietnam’s tropical climate is best to grow mangoes. With a large variety of mangoes available, they are abundant during February to May in the South and May to September in the North. Prices range between VND 20,000 – 55,000/kg during the peak periods and out of season.


fruits watermelon

Known as a juicy fruit in tropical areas, commonly, it has a thick green outer and fleshy red pulp inside. In Vietnam, there are seedless watermelons and yellow watermelons (the inside is yellow) as well. It can be made into a fresh yummy smoothie for your thirsty in summer or simple desserts in daily meals of the Vietnamese. You can also find a pair of watermelon on the altar in a Vietnamese family during Tet holiday.


fruits orange cam sanh

Have you seen an orange that is not orange? The skin color of orange in Vietnam when it is ripe stays green or light green. There are also two types of them: “cam xoan” and “cam sanh.” “cam xoan” is usually sectioned and cannot be juiced. The best time to enjoy them is at the beginning of summer. Its inside has a light yellow color like champagne and tastes a little sweet. On the other hand, “cam sanh” has more juice, darker color, and more sour taste. The juice is high in vitamin C and used as a cold remedy drink. You can easily find them at any local markets in Vietnam at the end and the beginning of a year.


fruits tangerine

Tangerine in Vietnam has light green color, a bit more sour and large compared to those from China. Its skin is easily peeled off and could be dried in the sun to make a mosquito repellent. The inside of a tangerine has around 10 juicy sections with a thin film covering each section. They are soft and feel a bit like small jelly. The fruit can be served raw or used to make delicious jam. Tangerine in Vietnam tastes best during September to March.


Red Grape juice drink 330ml 2776486a99b3a222998564

There are two kinds of grapes: red and white. One of the things to distinguish two types is the flavor; the red is a bit honeyed, the white is sour. Some like peeling the outer skin, but you can eat directly without taking the skin out. Depending on your favorite style, the grape can be processed into a luscious smoothie to drink or eaten fresh.

Oriental Pear

fruits oriental pear

Oriental pear or Asian pear is different than the European pear for its high water content, crispiness, and grainy texture. Its skin usually has yellow color with small dark spots. When peeled off the skin and remove the core, the white pulp can be served raw. It is also used when marinating meat as a sweetener.


fruits pomegranate

With round red orange outer, this fruit looks like an onion, but bigger. Its flavor is a bit sour, the fruit combined with lots of fleshy segments covering little seeds inside. Moreover, if you eat it raw or make a drink from this nutritious fruit, your skin may find a bit of benefit from its antioxidant.


fruits ambarella

Ambarella has a hairy hard core inside; after removing this core, you can enjoy them raw or salt and pepper/chili mix. The crunchy, sour and a bit sweet center will go really well with a bit of saltiness and heat in the sauce and mix. It can also be soaked in sugar and salt water to make a refreshing pickle sometimes at the end of the year. Fresh ambarella leaves are often paired together with other herbs to enhance the flavors of the Vietnamese food.


fruits Langsat

Langsat is a small round-shaped fruit with a velvet-felt yellow skin that can be easily peeled by hand. You should peel the langsat from the bottom (the opposite side of its stem) and enjoy the juicy, sweet and sour flesh inside. The inside has around four to five sections; each section has seed sticking to the flesh which sometimes can make the flesh a little bitter. The best time to have langsat is at the beginning of summer.

Barbados Cherry

fruits barbados cherry

Barbados cherry has a bright red color on the outside and light orange on the inside. Its taste is sour which goes well with the taste of salt and pepper/chili mix. They are grown and harvested all year round so you can enjoy them fresh or put it in your cocktail any time.

Buddha’s Hand/Fingered Citron

fruits buddha hand

Buddha’s hand is a kind of citron with a unique shape that looks like many fingers are closing in. They have a strong fresh fragrance with a yellow skin when ripe at the end of summer. Unlike most fruits and citron, in Vietnam, the fingered citron is usually not eaten raw. It is mostly used to make scented alcohol or jam and to serve as an offering to the Buddha.


fruits peach 2 fruits peach 1

The outside of a peach when ripens is thin with pink orange color and a velvet feel. The inside has light orange color, a bit firm and sour taste than those from China. They can be peeled and served raw, put in a drink like tea or soaked in sugar water to make a pickle. It is best to enjoy them in the summer with a refreshing beverage.