Huito is a fiber-rich fruit that helps balance blood sugar and cholesterol levels. By supporting these metabolic markers, it plays a role in preventing conditions like diabetes, atherosclerosis, and hypertension.
Also known as jenipapo, chipara, or jenipá, this fruit helps combat premature aging through its high flavonoid content. These bioactive compounds provide powerful antioxidant effects that protect the body's cells from oxidative stress.
With its distinct aroma, juicy texture, and sweet flavor, huito is highly versatile in the kitchen. It can be enjoyed fresh or prepared in various forms such as preserves, juices, syrups, and baked goods.
Health benefits of huito
The primary health benefits associated with consuming huito include:
1. Relieving constipation
Because it is packed with dietary fiber, huito stimulates natural intestinal movement and improves stool consistency. This process supports regular bowel movements and helps effectively manage constipation.
2. Supporting cardiovascular health
Huito contains high levels of vitamin C and flavonoids, which offer antioxidant and anti-inflammatory properties that strengthen arterial health. These nutrients promote better blood circulation and help maintain healthy blood pressure levels.
Furthermore, the fiber in huito reduces the absorption of fats in the digestive tract. This helps lower bad LDL cholesterol and triglycerides, reducing the risk of cardiovascular events such as heart attacks or strokes.
3. Preventing diabetes
The significant amount of fiber in huito slows down the digestion process and the rate at which carbohydrates are absorbed. This helps stabilize blood glucose levels, making it a useful fruit for diabetes prevention.
4. Assisting with weight management
Huito supports weight loss efforts because its high fiber content increases the time it takes for food to digest. This promotes a longer-lasting feeling of fullness, which can naturally reduce overall calorie intake throughout the day.
5. Preventing premature aging
The flavonoids found in huito help neutralize excess free radicals, preventing damage to healthy skin cells. This protective action is essential for slowing down the visible signs of premature aging.
Additionally, the fruit is a great source of vitamin C, a nutrient vital for collagen production. Maintaining healthy collagen levels helps preserve skin elasticity and firmness while preventing the formation of fine lines and wrinkles.
6. Helping combat anemia
Huito can be a helpful addition to an anti-anemia diet due to its vitamin C content, which enhances the absorption of non-heme iron. This supports the production of hemoglobin, the component of red blood cells responsible for transporting oxygen throughout the body.
Nutritional facts
The following table provides the nutritional breakdown for 100 g of huito, which is roughly equivalent to half a fruit:
To maximize the health benefits of huito, it should be consumed as part of a balanced diet alongside regular physical activity.
How to eat huito
While there is no specific required dosage, general US dietary guidelines suggest consuming 2 to 3 servings of fruit daily, which is approximately 160 g to 240 g.
Huito is incredibly flexible; you can eat it raw or incorporate it into recipes for jams, sweets, juices, syrups, cakes, or even frozen treats like popsicles.
Healthy huito recipes
Try these simple, nutritious ways to include huito in your diet:
1. Huito juice
Ingredients:
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1 large huito
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1.5 cups (400 ml) of filtered or boiled water
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1 tablespoon of honey or a natural sweetener
Instructions:
Wash the fruit thoroughly. Use a spoon to scoop out the pulp and seeds, then place them in a blender. Add the water and your choice of sweetener. Blend for about 2 minutes until completely smooth. Serve immediately without straining to preserve the fiber content.
2. Huito cake
Ingredients:
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3 cups unsweetened huito juice
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3 eggs
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1/2 cup brown sugar
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1.5 tablespoons (20g) butter
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2 cups all-purpose flour
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1 tablespoon baking powder
Instructions:
Preheat your oven to 350 F (180 C). Grease a cake pan with butter and a dusting of flour. In a mixer, cream the eggs, butter, and sugar until the mixture is smooth. Gradually add the flour and huito juice, beating for another 5 minutes.
Gently fold in the baking powder with a spatula. Pour the batter into the prepared pan and bake for approximately 40 minutes. Let it cool slightly before serving.