Mangosteen – The Queen of Fruits
If durian is the king, then mangosteen wears the crown as the queen. Known as the “queen of tropical fruits,” mangosteen commands attention with its thick purple rind and luscious white segments. Revered for centuries in Southeast Asia not just for its taste, but for its healing properties, mangosteen is gaining recognition worldwide for its impressive concentration of xanthones, which are potent antioxidants with anti-inflammatory, antimicrobial, and anticancer properties. The contrast between its tough purple exterior and delicate white segments is like unwrapping a natural jewel box.
Mangosteen is also a good source of vitamin C, fiber, and folate, making it a well-rounded choice for immune support and heart health. Studies suggest that xanthones may help regulate oxidative stress, a key factor in many chronic diseases, while the fruit’s natural sugars provide a gentle energy lift without spiking blood sugar. The flesh of the mangosteen has anti-inflammatory properties and is full of antioxidants, including the FoodTrient vitamin C. My fruit purveyor ships fresh mangosteens from Southeast Asia, but you can purchase them online at melissas.com.
Jackfruit – The Giant Among Fruits
Welcome to the heavyweight champion of the fruit world. The national fruit of Bangladesh, jackfruit is the largest tree-borne fruit in the world. It has a mild sweet taste and a meat-like texture. You may have even noticed it used as a meat-substitute in some barbecue dishes. To open it, you just slice the fruit in half and remove the flesh from inside. This massive fruit can feed an entire family and has become the darling of vegetarian cuisine.
Jackfruit is very high in antioxidants and has a mild tropical taste. Like all orange and yellow fruits, it is a rich source of carotenoids. Jackfruit is also high in protein, potassium and vitamin B. What makes jackfruit truly remarkable is its versatility – you can eat it fresh when ripe, or use the young, unripe fruit as a meat substitute that absorbs flavors beautifully in curries and tacos. The texture is so convincing that even committed carnivores might do a double-take.
Lychee – The Perfumed Gem
If fruits had a beauty pageant, lychee would win for most photogenic. Rambutan and lychee are hard to tell apart at first glance. Both fruits are small, red, and round with white, almost translucent, fruits inside. Lychee fruit is usually smaller with a thinner and bumpier peel. Rambutan and lychee are more alike on the inside, with white jellylike flesh and glossy brown seeds. But don’t be fooled by its delicate appearance – this little fruit packs a serious nutritional punch.
Despite its small size, lychee is a popular tropical fruit with surprising potential benefits. Studies show that lychee exhibits antioxidant and anti-obesity activities. Lychee is a better source of vitamins than rambutan, being 15 times richer in vitamin C, 5 times richer in vitamin B6, and richer in vitamin B2 and folate. The floral, almost wine-like sweetness makes it perfect for both desserts and savory applications, and its high vitamin C content means you’re getting a serious immune system boost with every bite.
Passion Fruit – The Stress Buster
Don’t judge this wrinkled little powerhouse by its exterior. Passion fruit is a small but mighty fruit. It has a tough outer skin and is packed with a juicy, see-filled centre. The most common varieties are purple and yellow and they are highly rich in Vitamin C, beta-cryptoxanthin and alpha-carotene. All of which are known to boost your immunity. They also contain vitamin B3, which can help with regulating thyroid activity in your body.
But here’s where passion fruit really shines – it’s nature’s stress reliever. Passion fruit offers stress-reducing benefits through its rich antioxidant content, including vitamin C, flavonoids, and beta-carotene, which combat oxidative stress and protect against the harmful effects of stress on the body. Additionally, its abundance of vitamin B6 supports the synthesis of mood-regulating neurotransmitters like serotonin, contributing to feelings of calmness and relaxation. The presence of magnesium helps regulate the body’s stress response system and acts as a natural muscle relaxant, while the fruit’s low glycemic index ensures stable blood sugar levels, preventing mood swings associated with fluctuations in blood sugar. Incorporating passion fruit into your diet provides a natural and delicious way to promote stress reduction and enhance overall well-being.
Cherimoya – The Custard Apple
Mark Twain once called cherimoya the most delicious fruit known to man, and he wasn’t wrong. This heart-shaped fruit with bumpy green skin conceals flesh that’s like natural ice cream. Often called “custard apple,” cherimoya is native to the Andean valleys of Ecuador and Peru. When perfectly ripe, the texture is creamy enough to eat with a spoon, and the flavor is a magical blend of banana, pineapple, and strawberry.
Nutritionally, cherimoya doesn’t disappoint either. It has a seedless core and is sweet in flavour. The fruit is bursting with an impressive number of minerals and nutrients. Including, Vitamin A, C, E and K, as well as B6, Copper and Potassium. Vitamin K is essential for blood clotting, which means it will aid in the healing of wounds. The high fiber content also makes it excellent for digestion, while the natural sugars provide sustained energy without the crash you get from processed sweets.
Physalis (Golden Berry) – The Paper Lantern Fruit
These little golden orbs wrapped in their papery husks look like they belong in a fairy tale. Also known as ground cherries or cape gooseberries, the Physalis (fai·suh·luhs), originates from Peru. It is a small, smooth berry, that you might mistake for a small yellow tomato. A ripe physalis will have a sweet-tart taste (think pineapple) and is rich in cryptoxanthin. Cryptoxanthin is incredibly important for your health, as it is an important antioxidant.
What makes physalis truly special is its nutritional density packed into such a tiny package. Golden berries, also known as Peruvian groundcherry, Inca berry, poha berry, husk cherry or cape gooseberry, are a bright, orange-colored fruit that’s similar to tomatillos as they are wrapped in a husk. Slightly smaller than a cherry tomato, golden berries have a sweet, tropical flavor, resembling a pineapple or mango. They are great alone, in salads or a smoothie bowl. But you must only eat them when they are ripe as they may be poisonous if you eat them unripe. To be safe, only eat ripe golden berries that have no green parts. “Golden berries are high in vitamin C, fiber, vitamin K, iron and antioxidants and have anti-inflammatory benefits,” Hemmes said. “They may also boost immunity and bone health and help combat the growth of cancer cells.”
Feijoa (Pineapple Guava) – The Aromatic Marvel
Feijoa might just be the most underrated fruit on the planet. This egg-shaped green fruit has an aroma so intoxicating that you’ll want to keep it on your kitchen counter just for the smell. When you cut it open, the flesh is creamy with a flavor that’s like pineapple and guava had a baby and raised it on perfume.
Beyond its incredible taste, feijoa offers impressive health benefits. The fruit is naturally high in vitamin C, providing a significant boost to your immune system. It’s also rich in dietary fiber, which supports digestive health and helps maintain stable blood sugar levels. The antioxidant compounds in feijoa help protect against cellular damage, while its unique combination of vitamins and minerals supports overall wellness. What sets feijoa apart is its incredibly aromatic quality – the essential oils that create its distinctive fragrance also possess antimicrobial properties.
Persimmon (Sharon Fruit) – The Sweet Surprise
Persimmons look like orange tomatoes but taste like nature’s candy. Sharon fruit, or persimmon, is commonly grown in China, Korea and Japan. It is shaped like a tomato and has a thin, orange skin. It has a seedless core and is sweet in flavour. The fruit is bursting with an impressive number of minerals and nutrients. Including, Vitamin A, C, E and K, as well as B6, Copper and Potassium. Vitamin K is essential for blood clotting, which means it will aid in the healing of wounds.
The sweetness of a perfectly ripe persimmon is almost overwhelming – think honey meets apricot with hints of cinnamon. There are two main types: astringent varieties that need to be fully soft before eating, and non-astringent types like Fuyu that can be eaten while still firm. The astringent varieties will make your mouth pucker if eaten before they’re properly ripened, but once ready, they’re absolutely divine. The high levels of antioxidants, particularly beta-carotene, make persimmons excellent for eye health and skin protection.
Baobab – The Tree of Life Fruit
Baobab fruit comes from Africa’s iconic Tree of Life, and it’s unlike anything you’ve ever tasted. According to the British Website, Aduna, “Baobab fruit contains 14 essential vitamins and minerals. It is almost 50% fiber and has one of the highest antioxidant capacities of any fruit in the world. This gives it an amazing range of benefits, helping with energy, stress, immunity, metabolism and skin health.” · Besides being an excellent source of vitamin C, baobab fruit contains a healthy dose of B vitamins, calcium and potassium. It is a rich source of polyphenols, known to be beneficial in reducing the glycemic response, which is the rate at which sugar is released into the bloodstream.
What makes baobab truly extraordinary is that it naturally dehydrates on the tree, creating a powder-like pulp that can be stored for years. This superfood powder is organic and minimally processed by simply separating it from the seed. Baobab powder is highly versatile, mixing easily into any number of foods and beverages. It has a mildly tart taste that lends itself to boosting the nutritional value of fruit smoothies, yogurt, salsas, juices, soups, even pancakes, muffins and desserts. The tangy, sherbet-like flavor makes it perfect for smoothies, while its incredible shelf life means you can always have this nutritional powerhouse on hand.
