Are you familiar with star fruit, the star-shaped fruit also called carambola? It originates from the Malayan peninsula and can also be found in Southeast Asia, Latin America, the southern US, and the Caribbean.
The ripe fruit is yellow, with a mixed sour and sweet taste that resembles the flavors of citrus fruits, pear, and grapes.
This flavor is what makes the fruit unique and popular among people.
Along with its distinctive taste, star fruit is a nutritious food. It is low in calories, with only 31 calories in 100 grams, and it provides antioxidants, riboflavin, niacin, B vitamins, vitamin C, folate, and minerals including iron, potassium, zinc, calcium, and manganese.
Here are some of the reasons people like to include this fruit in a balanced diet:
10 Benefits of Star Fruit
1. Low in Sodium, a Source of Potassium
Carambola is naturally low in sodium and contains potassium, a mineral that plays a role in normal blood pressure. Eaten regularly as part of a balanced diet, it fits well into a heart-friendly way of eating. It is not a replacement for any blood pressure treatment prescribed by your doctor.
2. Fiber and Cholesterol
Star fruit contains fiber. Diets rich in fiber are associated with better heart health and healthier cholesterol levels, which is important because high levels of bad cholesterol are linked to clogged arteries.
3. Supports the Immune System
Carambola is high in vitamin C, a nutrient that supports the normal function of the immune system, which is especially welcome in the season of colds and flu.
4. Sleep and Rest
Star fruit contains some magnesium, a mineral often associated with relaxation and a good night’s sleep. A balanced diet that includes magnesium-rich foods may support the quality of sleep and rest.
5. Supports Digestion
The fiber in this fruit supports digestion because it binds water and helps keep bowel movements regular. Many people like to eat it after a heavy meal.
6. Good for the Skin
Star fruit provides flavonoids, vitamin C, and zinc, nutrients that are important for healthy-looking skin.
7. A Source of Folate
Star fruit contains vitamin B9 (folate, also known as folic acid), a very important nutrient during pregnancy. Folate is especially important in the first months for the proper development of the baby’s brain and neural tube.
If you are pregnant or breastfeeding, ask your doctor first before adding star fruit to your diet.
8. Low in Sugar
This fruit is low in sugar, and its fiber slows down the absorption of glucose. For that reason, it is often mentioned as a fruit that can fit into a diet for people who watch their blood sugar. People with diabetes should check with their doctor first, especially because kidney problems are a reason to avoid this fruit (see the note below).
9. Studied for Antimicrobial Properties
In laboratory studies, extracts of star fruit have shown activity against bacteria such as Staphylococcus aureus, Pseudomonas aeruginosa, E. coli, Klebsiella, and Salmonella. These are lab findings, and eating the fruit is not a way to treat an infection.
10. Nutrients for the Eyes
Star fruit contains small amounts of vitamin A and other antioxidants, nutrients that are associated with good eye health.
Who Should Avoid Star Fruit
Note: Although star fruit is a nutritious food, it should not be consumed by people with kidney failure, kidney disease, or those on kidney dialysis. It is rich in oxalic acid and contains a substance that weak kidneys cannot filter out, which may cause vomiting, nausea, hiccups, and confusion. If you have any kidney problem, do not eat star fruit unless your doctor says it is safe.
Be careful with star fruit if you take benzodiazepines, statins, or opiates, because it has substances that can interfere with these drugs. Ask your doctor or pharmacist if you take any regular medication.
This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always talk to your doctor about any health concern.