Superfruits - The Exotics

Welcome back superfriends to part two of superfruits. When I said superfruits in the last post, the first thing that came to mind was probably exotic, strangely named and odd looking fruits, not cherries and blueberries. So in an effort not to disappoint, this week I'm going to tell you about some of the exotic superfruits that are getting a lot of buzz these days.

Açai - goodness, you can't turn around in the grocery store or watch a TV commercial these days with out hearing about this superfruit. Açai fruit comes from the açai palm, the same palm that hearts of palm (a gourmet salad ingredient) comes from, and is native to Central and South America. The berries (really drupes) are about the size of a large grape and is rarely the form in which it is seen or used (food processors use the dried powder usually). 100 grams of the açai powder has 534 calories (yikes!), 44 grams of fiber, 8 grams of protein, and 32 grams of fat - this is some really nutrient dense stuff.

What is also interesting is the breakdown of the fat in the açai berry; it is full of fatty acids. 56% is the monounsaturated oleic acid, 24% is the saturate palmitic acid and 12% is the polyunsaturated linoleic acid (also known as omega-6). It also contains a plant phytosterol called beta-sitosterol which is being studied to see how well it competes in the body with cholesterol thereby having the potential to reduce cholesterol levels.

Goji - the goji berry is also known as the wolfberry, but that doesn't sound nearly as exiting or exotic does it? It is a bright red-orange berry with tiny yellow seeds and is part of the Solanaceae family which includes tomatoes, potatoes, eggplants and chili peppers. While it can grow in lots of places, the commerical production of this fruit is happening in China where it has been used in their traditional medicine for around 2000 years. They believe that it is good for the yin, improving eyesight, and improving circulation.

Again, you are unlikely to see these as fresh fruits - they are usually found dried or in powder form. 100 grams of the powder has 370 calories, 68 grams of carbohydrates, 12 grams of protein, 10 grams of fiber and 10 grams of fat. It also has some essential fatty acids like linoleic and alpha-linolenic acid (omega-3), which are great for cardiovascular health. In addition, goji berries are high in carotenoids like beta-carotene & cryptoxanthin (pro-vitamin A) and lutein & zeaxanthin (found in the retina of your eyes).

Noni - One of the newer fruits being studied, it is also known as the "vomit fruit" due to its pungent odor when ripening - ick! It is a yellow-green fruit with many little brown seeds and a cream colored pulp. It has a strong smell and bitter taste and is again usually found as a powder. It is native to southeast Asia, but also grown in Hawaii. 100 grams of noni powder has 100% of the RDI for fiber (25 grams), 12 grams of protein, and 4 grams of fat. It is also high in vitamins C & A, niacin, potassium, calcium and sodium. It has oligo and polysaccharides which are prebiotic dietary fibers and are great for digestive health. And interesting (and potentially disturbing), it contains anthraquinone which has laxative properties.

So, now you've got the scoop on some of the newest superfruits being used and researched in food products today. There will be much more information coming out about their properties in the prevention, and potentially treatment, of health issues as they are proven out by testing. In the meantime, remember that no single food, fruit, or ingredient is a magic pill, and as variety is the spice of life these superfruits certainly will help you add variety to your diet!

Superfruits

It seems everywhere I turn these days, I'm confronted by the superfruits; even the fruits I grew up with are getting the superfruit makeover. There is no actual definition for a superfruit, but it is generally accepted that they possess some perceived health benefit like antioxidants, phytochemicals, nutrient density or have disease prevention benefits. So far, none have enough research behind them for regulatory approval of a health claim statement - but that is likely to change soon.

Believe me, my intent is not to smear the superfruits, but I'll be honest, that word is really a marketing term. There is a growing list of fruits starting to bear the designation of superfruit including many you are very familiar with so lets start with these.

Blueberries: Yep these perennial favorites are now a superfruit. Blueberries are great sources of antioxidants (which help protect you against free radicals), fiber, vitamins C & E, anthocyanins (the pigment that gives blueberries their color also has properties being researched in connection with their prevention of cancer, aging, and inflammation), and phenolics (another free radical scavenger). Some of the other benefits associated with blueberries are increased mental capacity, memory, and coordination.

Cherries: These sweet treats are great sources of anthocyanins, beta carotene (pro-vitamin A), vitamins C & E, potassium, magnesium, folate (especially important for pregnant women), iron, fiber and melatonin (important for maintaining circadian rhythms and antioxidant protection of DNA). Cherries are full of phytonutrients with really big names like quercetin (anti-inflammatory properties), chlorogenic acid (anti-viral, anti-bacterial & anti-fungal properties), and kaempferol (reduces risk of heart disease). Even the American Heart Association has thrown their name behind the cherry and its benefits for heart health. There has been some recent research with cherries and their ability to block COX1 and COX2 enzymes thereby providing relief for arthritis suffers.

Cranberries: Our thanksgiving favorites, cranberries are also superfruits. Cranberries possess anti-viral and anti-bacterial properties, actually it's kind of a virus & bacteria blocking property. The combination of tannins, proanthocyanidins, and hippuric acid work to prevent the adherence of viruses and bacteria to cells allowing them to be flushed away. This is great for prevention of gum disease, ulcers, and urinary tract infections. Cranberries are also high in fiber, manganese, vitamin K (blood clotting), and vitamin C.

Watermelon: No, I'm not kidding, watermelon has a unique distinction in that it is one of the few fruits to contain a significant amount of lycopene. Lycopene is a carotenoid and has been shown in studies to prevent a number of cancers, especially prostate cancer. Watermelon is also high in vitamins A (eyesight), B6 (helps your neurotransmitters), and C (antioxidant), potassium, calcium, iron and fiber.

So, now you can feel especially brilliant for eating all of these great superfruits. I am going to guess that you were thinking I'd talk more about some of the newer, more exotic superfruits and I will - but that will be the next post. Until then - stay super!