Tropical Natal Plum: Nutritional Benefits & Creative Uses
Natal Plum (Carissa) – Raw
Nutritional Overview
The Natal Plum (Carissa), a tropical fruit known for its unique tangy-sweet flavor, offers a delightful way to add a nutritious boost to your diet. Here’s a detailed breakdown of its nutrient content:
| Nutrient | Amount (Per 100g) | Health Benefits |
|---|---|---|
| Energy (kcal) | 62.0 | Provides a moderate calorie count, making it a satisfying addition to snacks or meals. |
| Protein (g) | 0.5 | Contributes to body tissue repair and overall cellular health. |
| Fat (g) | 1.3 | A small amount of fat for energy, with 0.0g saturated fat ensuring heart health. |
| Carbohydrates (g) | 13.63 | Serves as a primary energy source, offering sustained energy release. |
| Fiber (g) | 0.0 | – |
| Sugar (g) | 0.0 | Natural sweetness without added sugars, ideal for sugar-conscious individuals. |
| Calcium (mg) | 11.0 | Supports strong bones and teeth. |
| Iron (mg) | 1.31 | Enhances oxygen transport in the blood and helps combat fatigue. |
| Magnesium (mg) | 16.0 | Promotes healthy muscle function and energy metabolism. |
| Phosphorus (mg) | 7.0 | Aids in bone and teeth formation while boosting energy storage. |
| Potassium (mg) | 260.0 | Regulates blood pressure and supports heart health. |
| Sodium (mg) | 3.0 | Maintains fluid balance with an extremely low sodium content. |
| Zinc (mg) | 0.0 | – |
| Copper (mcg) | 0.21 | Assists in iron absorption and contributes to energy production. |
| Manganese (mg) | 0.0 | – |
| Selenium (mcg) | 0.0 | – |
| Vitamin C (mg) | 38.0 | Boosts immunity and skin health, and acts as a powerful antioxidant. |
| Thiamin (mg) | 0.04 | Supports energy metabolism and nervous system health. |
| Riboflavin (mg) | 0.06 | Promotes healthy skin and eye function. |
| Niacin (mg) | 0.2 | Helps convert food into energy and supports brain health. |
| Vitamin B6 (mg) | 0.0 | – |
| Folate (mcg) | 0.0 | – |
| Vitamin B12 (mcg) | 0.0 | – |
| Vitamin A (mcg) | 2.0 | Supports eye health and immune function. |
| Vitamin E (mg) | 0.0 | – |
| Vitamin D2 (mcg) | 0.0 | – |
Allergen Information
The Natal Plum (Carissa) is generally safe for most individuals and is not commonly associated with food allergies. However, those with sensitivities to tropical fruits should consult a healthcare provider before consuming.
Dietary Preferences
- Vegan-Friendly: 100% plant-based, suitable for vegans and vegetarians.
- Gluten-Free: Contains no gluten, making it safe for those with celiac disease or gluten sensitivities.
- Low-Sodium: With only 3 mg of sodium, this fruit is perfect for low-sodium diets.
Advice for Use
- Raw Snack: Enjoy Natal Plum as-is for a quick and nutritious snack.
- Smoothies: Blend into smoothies for a zesty tropical twist.
- Salads: Dice and toss into fruit salads for added color and flavor.
- Sauces: Cook down into a compote or sauce to pair with meats or desserts.
Conclusion
The Natal Plum (Carissa) is a versatile and nutrient-rich fruit that fits into a variety of dietary lifestyles. With its impressive levels of potassium, Vitamin C, and iron, it’s a fantastic choice for anyone looking to boost their nutrient intake while enjoying a touch of the tropics. Add this vibrant fruit to your menu today and experience the health benefits it brings!
