Pitanga (Surinam Cherry) – Raw
Pitanga, commonly known as Surinam cherry, is a vibrant and tangy fruit native to the tropical regions of South America. With its unique star-shaped appearance and deep red or orange color, Pitanga is not only a visual delight but also a nutritional powerhouse. This small, yet flavorful fruit can be enjoyed raw and is a healthy addition to various culinary creations, including smoothies, salads, or simply as a refreshing snack.
Nutritional Information (per 100g):
| Nutrient | Amount |
|---|---|
| Energy | 33.0 kcal |
| Protein | 0.8 g |
| Total Fat | 0.4 g |
| Saturated Fats | 0.0 g |
| Carbohydrates | 7.49 g |
| Fiber | 0.0 g |
| Sugars | 0.0 g |
| Calcium | 9.0 mg |
| Iron | 0.2 mg |
| Magnesium | 12.0 mg |
| Phosphorus | 11.0 mg |
| Potassium | 103.0 mg |
| Sodium | 3.0 mg |
| Zinc | 0.0 mg |
| Copper | 0.0 mcg |
| Manganese | 0.0 mg |
| Selenium | 0.0 mcg |
| Vitamin C | 26.3 mg |
| Thiamin (Vitamin B1) | 0.03 mg |
| Riboflavin (Vitamin B2) | 0.04 mg |
| Niacin (Vitamin B3) | 0.3 mg |
| Vitamin B6 | 0.0 mg |
| Folate | 0.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 75.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits:
Pitanga is an excellent source of Vitamin C, providing 26.3 mg per 100 grams, which is crucial for boosting the immune system and protecting the body from oxidative stress. It also offers a moderate amount of Vitamin A, essential for eye health and skin maintenance. In addition to its antioxidant properties, Pitanga is rich in potassium, helping to regulate blood pressure, and magnesium, which is beneficial for muscle function.
While low in calories, this fruit contains a small amount of protein and dietary fiber. Although it has no significant sugar content, its natural sweetness can complement a variety of dishes. Its iron and calcium content further contribute to maintaining healthy blood circulation and bone health.
Dietary Considerations:
- Vegan & Vegetarian Friendly: Pitanga is plant-based, making it suitable for both vegans and vegetarians.
- Gluten-Free: This fruit is naturally gluten-free and can be enjoyed by individuals with gluten sensitivities.
- Low in Sugar: With no sugar content, it is a good option for those monitoring their sugar intake, such as individuals with diabetes.
Usage Suggestions:
Pitanga’s tart and slightly sweet flavor pairs well with both savory and sweet dishes. You can:
- Add fresh Pitanga to fruit salads for a burst of color and flavor.
- Blend into smoothies for a tropical twist.
- Use in jams, sauces, or chutneys to complement meats like chicken or pork.
- Enjoy raw, as a snack, or in desserts like pies and tarts.
Conclusion:
Pitanga, or Surinam cherry, is a nutritious and versatile fruit that adds both flavor and health benefits to your diet. Whether you enjoy it fresh, incorporated into a dish, or in your favorite smoothie, this fruit brings a rich array of vitamins, minerals, and antioxidants to the table. Ideal for those seeking a healthy, low-calorie snack, Pitanga is a unique addition to your culinary repertoire.
