Nance fruit is a tropical fruit known for several potential health benefits, such as supporting anemia treatment, relieving constipation, and aiding weight management. These effects are attributed to its rich content of flavonoids, fiber, vitamins C and A, and other bioactive compounds that provide antioxidant, laxative, anti-inflammatory, and blood sugar–lowering properties.
There are multiple types of nance fruit that vary by plant species, color, and the regions where they grow. Examples include yellow nance, red nance, white nance, mountain nance, marsh nance, and field nance.
Nance fruit has a sweet-tart flavor, and the pulp can be eaten fresh or used in recipes for juices, desserts, jams, ice cream, and liqueurs. The seed can also be used to extract an oil that may be used in food preparation or in cosmetic products.
Main benefits
The main health benefits of nance fruit include:
1. Helping treat anemia
Because it is rich in vitamin C, nance fruit can help treat anemia by improving the absorption of iron from foods. This supports the formation of hemoglobin, a blood component responsible for carrying oxygen in the body and that is typically reduced in anemia.
2. Supporting weight loss
Nance fruit is a high-fiber fruit that can slow digestion and help increase fullness. This may help manage hunger throughout the day and support weight loss.
However, in order to support weight loss, nance fruit should be included as part of a healthy diet combined with regular physical activity.
3. Maintaining eye health
Nance fruit may help maintain eye health because it contains lutein and zeaxanthin, carotenoids that help fight free radicals and protect the retina. This protection may help prevent cataracts.
The carotenoids in nance fruit may also help protect the eyes from damage linked to ultraviolet (UV) rays from the sun and blue light from computers and cell phones. This may help reduce the risk of macular degeneration, an age-related condition that can reduce vision capacity.
4. Relieving constipation
The fiber in nance fruit promotes proper stool formation and stimulates intestinal movement, making bowel movements easier and helping to relieve constipation.
5. Maintaining skin health
Because it contains vitamin A, a nutrient with antioxidant action, nance fruit may help neutralize excess free radicals in the body. This may help support skin health and help reduce the appearance of wrinkles and sagging.
Nance fruit also contains vitamin C, which supports collagen formation. This helps support skin firmness and elasticity and may help prevent premature aging.
6. Controlling “bad” cholesterol
Nance fruit is rich in fiber, which can reduce fat absorption in the intestines. According to the American Heart Association (AHA), getting enough dietary fiber can help lower cholesterol and support heart health, especially when it comes from plant foods like fruits.
Nance fruit also contains catechin and quercetin, bioactive compounds with antioxidant effects. These compounds may help reduce free-radical damage, help prevent oxidation of fat cells, and support healthy blood triglyceride and cholesterol levels.
7. Preventing diabetes
Because it contains fiber, nance fruit can slow the absorption of carbohydrates from foods. This can help balance blood glucose levels and may help prevent insulin resistance and diabetes.
8. Strengthening the immune system
Nance fruit contains vitamin E in significant amounts, which can help support the immune system. This effect is linked to its role in fighting excess free radicals that can damage immune defense cells.
Nutrition facts
The following table provides nutritional information for a 100 g serving of fresh nance fruit:
To enjoy all the health benefits of nance fruit, include it as part of a balanced and varied diet, along with regular physical activity.
How to consume
Nance fruit pulp can be eaten fresh or used in recipes for juices, desserts, jams, ice cream, and liqueurs.
Oil can also be extracted from the nance seed and used in cooking or in cosmetic products.
Although there is no specific recommended amount for nance fruit, according to the World Health Organization (WHO), adults should eat at least 400 g of fruits and vegetables per day, and nance fruit can count toward this goal as part of a varied diet.
Healthy recipes
Some healthy and tasty recipes with nance fruit include:
1. Nance fruit juice
Ingredients:
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200 g nance fruit pulp;
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400 mL water;
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1 dessert spoon honey;
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Ice as desired.
Preparation method:
Place all ingredients in a blender and blend for 2 minutes, or until smooth. Pour into a glass and drink right away.
2. Nance fruit mousse
Ingredients:
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300 g nance fruit pulp;
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1 can chilled light cream;
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1 packet unflavored gelatin;
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45 mL water;
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1 teaspoon culinary sweetener.
Preparation method:
In a bowl, mix the gelatin with the water and set aside for 5 minutes. Blend the nance fruit pulp in a blender, then transfer it to a bowl and mix in the dissolved gelatin and sweetener until well combined.
Whip the cream until it doubles in volume, then fold it into the reserved mixture. Divide into cups or bowls, refrigerate until set, and serve.