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What is the Benefit of Egg Fruit?

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Egg FruitWhat is the Benefit of Egg Fruit?

By Venesha Johnson | Associate Writer

I get excited every time I learn about a new fruit on our island. It is proof of just how lush and “fruitful” this island is. This unique fruit is called the Egg Fruit and while I haven't had the pleasure of trying it myself just yet, Wellesley did. 

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He met up with his church sister, Marcia who has a tree and is quite a lover of the fruit. Of course, I will link the video below.

The Egg Fruit gets its name not so much from its outer appearance, but its inside. When cut into, it looks like a boiled egg yolk and Wellesley even commented that its texture is similar as well. The fruit is native to Central America and parts of Mexico, the Canistel tree thrives in warm and humid climates.

Egg fruitInside of the Egg Fruit

Nutritional Facts:

When it comes to nutritional density, Egg Fruit certainly holds its ground. It is a powerhouse of vitamins, minerals, and antioxidants that are essential for maintaining good health. Here's a breakdown of its nutritional composition per 100 grams:

  • Calories: Approximately 135 kcal
  • Carbohydrates: Roughly 35 grams
  • Fibre: About 2.3 grams
  • Protein: Around 1.4 grams
  • Fat: Less than 1 gram
  • Vitamin A: A significant source of this crucial vitamin, which supports vision, skin health, and immune function.
  • Vitamin C: Provides a healthy dose of vitamin C, an antioxidant that boosts the immune system and promotes healthy skin.
  • Vitamin E: Contributes to skin health, and vision protection, and acts as an antioxidant.
  • Vitamin K: Supports blood clotting and bone health.
  • Potassium: Essential for maintaining proper fluid balance, nerve function, and muscle contractions.
  • Calcium: Important for bone health and muscle function.
Egg fruit on the treeEgg fruit on the tree

Health Benefits:

  1. Rich in Antioxidants: The Egg Fruit is teeming with antioxidants that help combat free radicals in the body, reducing the risk of chronic diseases and supporting overall health.

  2. Heart Health: The fruit's low-fat content, coupled with its potassium-rich nature, promotes cardiovascular health by helping regulate blood pressure and reducing the risk of stroke.

  3. Immune System Boost: The high vitamin C content in Egg Fruit supports the immune system, aiding the body in warding off infections and illnesses.

  4. Skin and Vision: Vitamin A and vitamin E play crucial roles in maintaining healthy skin and promoting clear vision.

  5. Digestive Health: With a moderate amount of dietary fibre, Egg Fruit can aid in digestion, prevent constipation, and support a healthy gut.

  6. Bone Health: The presence of calcium and vitamin K contributes to strong bones and proper blood clotting.

  7. Weight Management: Its low-calorie content and fibre-rich nature make it a satisfying addition to a weight-conscious diet.

  8. Natural Sweetness: The natural sugars present in the fruit offers a sweet flavour without the need for added sugars, making it a healthier alternative in various recipes.


Egg FruitEgg Fruit or Canistel

Egg Fruit can be enjoyed in various ways:

  1. Fresh: When ripe, the Egg Fruit has a custard-like texture that can be scooped out and eaten directly. Its mild, sweet taste is reminiscent of a blend between a pumpkin and a sweet potato.
  2. Culinary Creations: It can be incorporated into smoothies, desserts, and baked goods, adding both flavour and nutrition to your dishes. Ms. Marcia shared that she enjoys using it to make smoothies and it's a great vegan substitute for making eggnog.
  3. Jams and Preserves: The fruit's unique taste can be preserved by making jams, jellies, or fruit spreads.
  4. Ice Cream and Puddings: Its creamy consistency makes Egg Fruit an excellent base for making ice creams, puddings, and custards.
  5. Nutrient Boost: Incorporate the fruit into yoghurt, oatmeal, or cereal for an extra nutritional punch.

The Egg Fruit, or Canistel, maybe an exotic addition to many people's diets, but its remarkable nutritional content and numerous health benefits make it a fruit worth considering. With its unique flavour, versatility in the kitchen, and an array of nutrients, this egg-shaped gem from tropical climates holds the potential to enhance both taste and wellness in various culinary creations.

Check out the video below as Wellesley goes into even more amazing details about this unique fruit.

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Return to Fruits in Jamaica from What is the Benefit of Egg Fruit? 
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References & Sources For What is the Benefit of Egg Fruit?

  1. J. (2023, February 3). What is Egg Fruit (Canistel) and How to Eat It? Yummy Addiction.
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