Star Fruit (มะเฟือง) Health Benefits: Nutrition, Uses & Risks
Discover the vibrant taste of star fruit, a tropical gem rich in vitamin C, fiber, and antioxidants. Grown organically in Hua Hin, this low-calorie fruit boosts immunity, heart, and skin health—just mindful moderation for those with kidney concerns.
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Star fruit, known as มะเฟือง (ma-fueng) in Thai, is a tropical fruit with a distinctive star shape when sliced.
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| Star Fruit in Hua Hin: Growing, Pruning & Harvesting มะเฟือง Organically |
It is not only delicious but also packed with numerous health benefits. Below is a detailed breakdown of its nutritional value and health benefits:
1. Rich in Nutrients, Low in Calories
Star fruit is low in calories (about 31 kcal per 100g) but high in essential vitamins, minerals, and fiber.
Key Nutrients per 100g:
- Vitamin C (34.4 mg, ~57% DV) – Boosts immunity and skin health.
- Fiber (2.8 g) – Aids digestion and gut health.
- Potassium (133 mg) – Supports heart and muscle function.
- Magnesium (10 mg) – Helps with nerve and muscle function.
- Folate (B9) (12 μg) – Important for cell growth and pregnancy.
- Antioxidants (flavonoids, polyphenols, quercetin) – Fights oxidative stress.
2. Powerful Antioxidant Properties
Star fruit contains quercetin, gallic acid, and epicatechin, which help:
- Neutralize free radicals.
- Reduce inflammation.
- Lower the risk of chronic diseases (cancer, diabetes, heart disease).
3. Supports Heart Health
- High potassium helps regulate blood pressure.
- Low sodium (2 mg per 100g) reduces hypertension risk.
- Dietary fiber helps lower bad cholesterol (LDL).
4. Aids Digestion & Weight Loss
- High water content (91%) and fiber promote healthy digestion, preventing constipation.
- Low-calorie and high-fiber content help with satiety, aiding weight management.
5. Boosts Immunity
- Vitamin C enhances white blood cell production, strengthening the immune system.
- Antimicrobial properties may help fight infections (e.g., Staphylococcus and E. coli).
6. May Help Control Blood Sugar
- Fiber slows sugar absorption, preventing spikes.
- Bioactive compounds improve insulin sensitivity (beneficial for diabetics in moderation).
7. Supports Liver & Kidney Health
- Traditionally used in Ayurveda to detoxify the liver.
- Diuretic properties help flush out toxins (but caution for kidney patients—see risks).
8. Improves Skin Health
- Vitamin C boosts collagen production, reducing wrinkles.
- Antioxidants protect against UV damage and acne.
9. May Have Anti-Cancer Potential
- Polyphenols and flavonoids (like quercetin) show potential in inhibiting cancer cell growth in studies.
10. Bone Health Support
- Contains calcium, magnesium, and phosphorus, which are essential for bone strength.
Risks & Precautions
- Kidney patients should avoid it: Star fruit contains oxalates and caramboxin, which can cause toxicity in people with kidney disease (leading to neurological issues or kidney failure).
- Allergic reactions (rare but possible).
- Drug interactions: May affect how some medications (like statins or sedatives) are metabolized.
How to Eat Star Fruit
- Ripe (yellow) star fruit is sweet and juicy, great for fresh eating.
- Green star fruit is tart, used in salads, juices, or Thai dishes like ยำมะเฟือง (yam ma-fueng).
- Can be juiced, added to smoothies, or used as a garnish.
Conclusion
Star fruit is a nutrient-dense, low-calorie fruit with benefits for immunity, heart health, digestion, and skin. However, people with kidney problems should avoid it. When consumed in moderation, it’s a delicious and healthy addition to a balanced diet.
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