8 Impressive Physalis Fruit Benefits for Your Health
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Physalis, also known as Cape Gooseberry, is a small, round fruit native to South America. It is a nightshade family member and is closely related to tomatoes, peppers, and potatoes. The fruit is encased in a paper-like husk, which gives it a unique appearance. Physalis is a popular fruit in many dishes, including jams, jellies, pies, and cakes. It is also used in traditional medicine to treat various ailments like asthma and malaria.
Nutritional Value
One of the key aspects of Physalis nutrition is its low-calorie count. One cup (150g) of Physalis contains only about 74 calories. This makes it an excellent choice for people looking to manage their weight or reduce their calorie intake.
In addition to being low in calories, physalis is also rich in macronutrients. Eating 140 grams of this fruit provides 56mg of Phosphorus, 50µg of Vitamin A, 3.92mg of Vitamin B3, 1.4mg of Iron, 15.4mg of Vitamin C, 0.154mg of Vitamin B1, 2.66g of Protein, 0.056mg of Vitamin B2, 0.98g of Total Fat, and 13mg of Calcium.
Rich in nutrients
Physalis is a rich source of nutrients that are essential for good health. It is high in vitamin C, which helps to boost the immune system and fight off infections. It also contains vitamin A, important for maintaining healthy skin, eyes, and bones. Physalis is also a good source of potassium, which helps to regulate blood pressure and prevent heart disease.
Additionally, it contains Iron, which is important for producing red blood cells and preventing anemia. Other nutrients contained in physalis include vitamin K and beta-carotene.
physalis fruit benefits include:
Boosts immunity
Physalis is a natural immune booster due to its high vitamin C content. Vitamin C is essential for producing white blood cells responsible for fighting off infections and diseases. Regular physalis consumption can help boost the immune system and protect against illnesses such as colds, flu, and other infections.
Physalis has been used for centuries in traditional medicine to treat various ailments. It is believed to have anti-inflammatory, antiseptic, and diuretic properties. Physalis extracts have been used to treat arthritis, malaria, and hepatitis. While more research is needed to understand the medicinal properties of physalis fully, it is clear that this fruit offers a range of health benefits that make it a valuable addition to any diet.
Antioxidant and Anti-inflammatory properties
Physalis is rich in antioxidants, which help to protect the body against the damaging effects of free radicals. Free radicals are unstable molecules that can cause cell damage and lead to chronic diseases such as cancer, heart disease, and Alzheimer’s disease. The antioxidants in physalis help to neutralize free radicals and prevent them from causing damage to cells. This can help to reduce the risk of developing chronic diseases and promote overall health.
Inflammation is a natural response to injury or infection, but chronic inflammation can lead to a range of health problems, including arthritis, diabetes, and heart disease. The anti-inflammatory properties of physalis help to reduce inflammation in the body and prevent these chronic diseases from developing.
Bone Health
We all know that Calcium is an essential mineral for bone health, as it plays a vital role in developing and maintaining healthy bones. Adequate calcium intake is necessary to prevent osteoporosis, a condition where bones become weak and brittle, increasing the risk of fractures. Incorporating physalis into the diet can help increase calcium intake and promote bone health.
In addition to its high calcium content, physalis also contains other beneficial nutrients for bone health. For instance, vitamin K is essential for bone formation and repair. It helps regulate the activity of osteocalcin, a protein that plays a crucial role in bone metabolism.
Vitamin C is another nutrient in physalis that helps produce collagen, a protein that provides the framework for bone tissue. Furthermore, Iron, magnesium, and Phosphorus are also essential minerals that support bone health. Thus, including physalis in the diet can be an effective way to promote strong and healthy bones.
Promotes digestive health
Physalis contains high amounts of dietary fiber, essential for maintaining a healthy digestive system. Fiber helps to promote regular bowel movements, prevent constipation, and reduce the risk of colon cancer. It also helps promote healthy gut bacteria growth, which is essential for overall digestive health. The fiber also helps absorb water in the stool, making it softer and easier to pass through your system.
Weight loss
Physalis is low in calories and fiber, making it an excellent choice for weight loss. The fiber in physalis helps promote feelings of fullness, reducing the urge to overeat. Additionally, the low-calorie content of physalis makes it a great snack option for those who are trying to lose weight.
Anti-cancer properties
Physalis contains compounds called withanolides, which have been shown to have anti-cancer properties. Withanolides have been found to inhibit cancer cell growth and prevent cancer from spreading to other parts of the body. Regular consumption of physalis may help to reduce the risk of developing certain types of cancer.
Improves vision
Physalis is a rich vitamin A source, essential for maintaining good vision. Vitamin A helps to protect the eyes from damage and may reduce the risk of developing age-related macular degeneration, a leading cause of blindness in older adults. It is important to maintain good eye health to prevent conditions like night blindness from developing as you age.
Physalis selection, usage tips, and risks
When selecting physalis, look for firm and free fruit from blemishes. The husk should be dry and intact. Physalis can be stored at room temperature for a few days or in the refrigerator for up to two weeks. The fruit can be eaten raw or used in various recipes. Physalis can be added to salads, used to make jams or jellies, or baked into pies and cakes. The endless possibilities make incorporating this nutritious fruit into your diet easy.
While physalis is generally considered safe to eat, there are a few potential risks to be aware of. Some people may be allergic to physalis, and consuming the fruit can cause an allergic reaction. Symptoms of an allergic reaction to physalis may include hives, itching, and difficulty breathing.
Finally, the papery husk of the physalis fruit is not edible and should be removed before eating. Consuming the husk can cause digestive problems such as abdominal pain or nausea.
Conclusion
Even though they are rare, physalis fruits are nutritious and delicious with a range of health benefits. It is a rich source of nutrients, antioxidants, and anti-inflammatory compounds and can help to boost the immune system. With its versatility and delicious flavor, physalis is an excellent addition to any diet.