Roselle (Raw) – A Nutritional Profile
Roselle, a vibrant and tangy fruit often used in teas, jams, and culinary dishes, is known for its refreshing flavor and impressive nutrient content. Whether you’re looking to add a burst of color to your meals or explore its health benefits, raw roselle is a great choice. Packed with essential vitamins, minerals, and antioxidants, this plant can offer a unique twist to your culinary repertoire.
Nutritional Breakdown of Raw Roselle:
| Nutrient | Amount per 100g |
|---|---|
| Energy | 49 kcal |
| Protein | 0.96 g |
| Fat | 0.64 g |
| Saturated Fats | 0.0 g |
| Carbohydrates | 11.31 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 215 mg |
| Iron | 1.48 mg |
| Magnesium | 51 mg |
| Phosphorus | 37 mg |
| Potassium | 208 mg |
| Sodium | 6 mg |
| Zinc | 0.0 mg |
| Copper | 0.0 mcg |
| Manganese | 0.0 mg |
| Selenium | 0.0 mcg |
| Vitamin C | 12.0 mg |
| Thiamine (Vitamin B1) | 0.011 mg |
| Riboflavin (Vitamin B2) | 0.028 mg |
| Niacin (Vitamin B3) | 0.31 mg |
| Vitamin B6 | 0.0 mg |
| Folate (Vitamin B9) | 0.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 14.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Key Nutritional Insights:
- Rich in Calcium: Roselle provides an impressive 215 mg of calcium per 100 grams, supporting bone health and promoting overall well-being.
- Iron Source: With 1.48 mg of iron, roselle helps in boosting red blood cell production and combating fatigue.
- Magnesium and Potassium: This fruit is a good source of magnesium (51 mg) and potassium (208 mg), minerals essential for heart health, muscle function, and hydration.
- Low in Calories and Fat: With only 49 kcal and 0.64 g of fat, roselle is an excellent option for those looking to maintain or lose weight without sacrificing flavor.
- Packed with Vitamin C: Providing 12 mg of vitamin C, roselle acts as a natural antioxidant, boosting immunity and protecting the skin from free radical damage.
- Vitamin A: It contains 14 mcg of vitamin A, important for vision health and skin integrity.
Health Benefits:
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Supports Heart Health: The combination of magnesium, potassium, and calcium in roselle can help regulate blood pressure and support healthy cardiovascular function.
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Boosts Immune System: With a high content of vitamin C, roselle acts as a natural immune booster, promoting the body’s ability to fight off infections and maintain overall health.
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Promotes Skin Health: The antioxidants in roselle, including vitamin C and vitamin A, contribute to healthier, glowing skin and may help reduce signs of aging.
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Improves Bone Health: Calcium and magnesium work together to support bone density and strength, making roselle a good addition to the diet for maintaining bone health.
Culinary Uses:
Raw roselle can be enjoyed in a variety of ways:
- Fresh: Eat raw or toss into salads for a tart, tangy bite.
- Tea: Steep dried roselle petals in hot water to make a refreshing herbal tea, often called “hibiscus tea,” known for its vibrant red color and tart flavor.
- Preserves: Use roselle to make jams, jellies, or syrups for a unique twist on traditional preserves.
- Cooking: Incorporate into sauces or stews for a burst of flavor and color.
Allergen Information:
Roselle is naturally free from common allergens such as gluten, dairy, nuts, and soy. However, as with any new food, it is always advisable to consult with a healthcare professional if you have any known allergies or sensitivities.
Dietary Preferences:
- Vegan-Friendly: Roselle is plant-based and suitable for vegan diets.
- Low-Calorie: Ideal for weight-conscious individuals or those on a calorie-controlled diet.
- Gluten-Free: A safe choice for those following a gluten-free diet.
- Keto-Friendly: With its low carbohydrate content, roselle can be incorporated into a ketogenic diet in moderation.
Advice:
- Storage: Fresh roselle can be refrigerated for a short period of time, but for longer storage, it is best to dry the petals and store them in an airtight container.
- Hydration: When making roselle tea, consider sweetening with honey or stevia to balance its tartness without adding significant sugar.
- Culinary Experimentation: Try combining roselle with citrus fruits, herbs, or spices like ginger to enhance its natural tartness and explore new flavor combinations in your recipes.
Conclusion:
Roselle is a versatile and nutritious fruit that brings both health benefits and unique flavors to your kitchen. Whether enjoyed raw, steeped into tea, or turned into preserves, it adds a fresh, tangy twist to any dish. Its wealth of vitamins, minerals, and antioxidants makes it a valuable addition to any diet, promoting heart, skin, and bone health while being easy to incorporate into a wide range of culinary creations. Embrace this tropical gem for a healthy and flavorful lifestyle.
