Nutrition
Discover 10 Exotic Fruits That Could Boost or Harm Your Health
Fruit is a key component of a healthy diet, offering vitamins, minerals, and often that little touch of sweetness we crave. While you can easily find standard strawberries, apples, oranges, bananas, and more at the grocery store, there are some uncommon fruits you can’t find at your local Walmart or Kroger. Data recently compiled by experts at Med Genius identified the 10 most-Googled lesser-known fruits in the U.S., identifying 10 varieties you may want to try.
But before you go out in search of these more obscure options, keep in mind that not all fruits are created equal in terms of their health benefits. According to Trista Best, a registered dietitian at Balance One Supplements, and Jacek Szymanowski, PN-Certified nutritionist at Torokhtiy, these 10 uncommon fruits can have both positive and negative effects on your overall health. Read on to find out what you should know before sampling.
Breadfruit
Breadfruit originated in New Guinea and the Indo-Malay region and is often used when cooking. According to the Hawai’i Homegrown Food Network and the Breadfruit Institute of the National Tropical Botanical Garden, the fruit can be eaten on its own with butter and salt and also works as a substitute for potatoes.
Breadfruit can bolster your health as it’s a good source of fiber and potassium, which support heart health and digestion. However, you can have too much of a good thing. When you overeat breadfruit, it can cause digestive discomfort as a result of its fiber content, the experts add.
Starfruit
Aptly named, starfruit forms star-shaped pieces when it’s cut crosswise. While it’s native to Southeast Asia, it is now grown in Florida and Hawaii on Carambola trees. The fruit has a “slightly sweet-sour flavor,” like a combination of pear, green grape, and orange. It’s a good source of vitamins C and A, phosphorous, and potassium.
However, starfruit also has oxalates, “which can be harmful to individuals with kidney issues, potentially leading to kidney stones or toxicity.” The National Kidney Foundation backs this up, explaining that substances in starfruit can affect the brain and cause neurological disorders.
“This toxic substance is called a neurotoxin. People with healthy, normal kidneys can process and pass this toxin out from their body. However, for those with kidney disease, this is not possible. The toxin stays in the body and causes serious illness,” the foundation warns.
Prickly Pear
You’ve probably seen prickly pear as an ingredient in a cocktail or mocktail, but it’s not just an advertising gimmick using alliteration. Prickly pears actually exist and have a sweet but “somewhat bland” flavor like melon. Interestingly enough, the prickly pear isn’t a member of the pear family. It got its name because it resembles a pear in size and shape.
Like other fruits on this list, prickly pear is high in fiber, vitamin C, and antioxidants, which help with digestion and reduce inflammation. According to the Mayo Clinic, some evidence suggests that it can decrease blood sugar levels in those with type 2 diabetes. However, it can also cause some gastrointestinal issues if you overdo it.
“Overconsumption may lead to bloating, diarrhea, or constipation due to its high fiber content,” they warn.
Mangosteen
Not to be confused with your typical mangoes, mangosteen is dark purple or red and has an acidic and sweet taste. It has xanthones, which are known to have anti-inflammatory properties and boost immunity. The fruit is also often used for “serious gum infections, obesity, muscle strength, diarrhea, and many other conditions.”
Still, mangosteen can have detrimental health effects.
“Rarely, mangosteens can cause gastrointestinal upset or allergic reactions, and excessive consumption might affect blood sugar levels,” Szymanowski and Best say. The fruit is “possibly safe when taken for up to 12 weeks.”
Goji Berries
You may have heard of goji berries, which are well-known as a source of vitamin A, supporting eye health and your immune system. They are brightly colored and have a “unique, sour flavor,” and they’re sometimes sold powdered, dried, or as an ingredient in supplements.
However, you should be mindful of goji berries if you take other medications.
“They can interact with certain medications, such as blood thinners, and may cause allergic reactions in some individuals,” Szymanowski and Best warn.
Kumquat
The kumquat is a teeny citrus fruit, but what it lacks in size, it makes up for in vitamin content. They’re “loaded with vitamin C and fiber,” aiding digestion when you eat the whole fruit (including the peel)! Depending on the type of kumquat you eat, it’ll either be more sour or sweet and probably not too juicy.
While they’re not as concerning as other lesser-known fruits, they can create digestive discomfort if you eat too many. This is due to the acidity, according to Szymanowski and Best.
Passion Fruit
You may have heard of passion fruit, but you might not be able to recall the specific flavor. It has a citrusy taste as well as “hints of melon,” and it’s become more popular due to its antioxidant content. Its benefits don’t stop there, though.
“Passion fruit is packed with vitamins A and C, which benefit the skin and immune system,” Szymanowski and Best write. “It’s high in fiber but low in calories, making it good for digestion and weight control.”
But while it’s a plus if you’re trying to lose a few pounds, eat passion fruit in moderation. The experts note that the seeds can cause an “intestinal obstruction” if you eat too much. This is especially dangerous for children.
Jackfruit
According to Cleveland Clinic, jackfruit is a particularly unique food often used as a meat substitute. While it’s a fruit, it works best in savory dishes—its stringiness makes it a good alternative to pulled pork or chicken. The fruit is also packed with vitamin C, potassium, and fiber and has been shown to potentially reduce the risk of heart disease.
Even better, jackfruit’s low glycemic index score means it doesn’t affect blood glucose levels, while extract from its leaves may promote wound healing.
“Ancient people used jackfruit as medicine,” Gillian Culbertson, RD, told Cleveland Clinic. “In folk medicine, where jackfruit is grown, people have used it for its antimicrobial and antifungal properties.”
Despite these widespread benefits, jackfruit can be harmful to some. People can have allergic reactions or resultant digestive issues. Those with a latex or birch pollen allergy should avoid the fruit, as should those with chronic kidney disease or acute kidney failure.
Dragon Fruit
Often offered as a base option for your smoothie bowl, dragon fruit (also known as pitaya) is another that’s rich in fiber, antioxidants, and vitamin C, helping to support immune health and digestion. It’s also a great addition to your diet if you’re trying to lose weight—experts note that dragon fruit is very low in calories.
“[Dragon fruit is] generally safe, but overconsumption may lead to mild digestive issues such as diarrhea due to its high fiber content,” Szymanowski and Best warn.
Exploring these uncommon fruits can add variety and excitement to your diet, but it’s essential to be aware of their potential effects on your health. While many of these fruits offer significant health benefits, they can also pose risks if consumed in excess or if you have certain health conditions. Always consult with a healthcare provider or dietitian before making any significant changes to your diet.
Let us know what you think, please share your thoughts in the comments below.
As we age, our bodies undergo numerous changes that affect how we process and respond to different foods. Dr. Amit Shah from the Mayo Clinic emphasizes, “The number one thing that happens with aging is [that] your physiology changes, your body composition changes, [and] everything is processed a bit differently.” This means that certain foods, which might have been harmless or even beneficial in our younger years, can become detrimental to our health as we grow older. Here are 15 foods that seniors should consider avoiding to maintain optimal health.
Grapefruit Juice
Grapefruit juice can interfere with medications used to treat high cholesterol, depression, insomnia, anxiety, and high blood pressure. The National Council on Aging (NCOA) notes, “You wouldn’t expect grapefruit to be on a list of foods to avoid after 60, but the juice of a grapefruit can interfere with medications.” It’s better to opt for other fruit juices like orange, cranberry, and tomato in moderation.
Sugar-Packed Drinks
Drinks high in sugar, such as sodas, teas, and coffees, can be particularly harmful. Amy Gorin, MS, RDN, points out, “For example, the 16-ounce chai latte at Starbucks, one of its most popular drinks, has 42 grams of sugar.” Regardless of how “pure” or “natural” a drink claims to be, sugar is still sugar.
Hidden Sugars
Hidden sugars are often found in everyday items like pasta sauces, yogurt, granola bars, instant oatmeal packets, and breakfast cereals. Nancy Farrell Allen from the Academy of Nutrition and Dietetics warns, “Excess sugar can put stress on organs such as the pancreas and liver, which can increase blood sugar and blood triglyceride levels and raise the risk of fatty liver disease.”
Artificially Sweetened Sodas
Diet sodas are linked to numerous health issues, including obesity, sugar cravings, and depression. Bethesda Health reports, “A recent study in the Journal of General Internal Medicine suggests that routinely drinking these artificially sweetened soft drinks may do even more serious damage: they could increase your risk of vascular events like a heart attack or stroke.”
Undercooked Eggs
Consuming undercooked eggs can lead to food poisoning, which is particularly dangerous for seniors. Sun Health Communities states, “Undercooked foods such as eggs, meat, poultry and sushi can cause food poisoning, which can trigger sepsis and septic shock.”
Sugary Yogurt
While plain yogurt is beneficial, sugary versions are not. Dr. Colleen Christmas from Johns Hopkins explains, “Plain yogurt is actually good for you, especially Greek yogurt, which is higher in protein and lower in fat. But when it’s sweetened, you’ve [taken] a really healthy food and made it unhealthy.”
Deli Meats
Deli meats often contain high levels of sodium and additives. Registered dietitian Alyssa Smolen advises, “If people want to have deli meat, they should choose a low-sodium option or get meat that is freshly cut from the deli.”
Excessive Caffeine
Too much caffeine can disrupt sleep, increase anxiety, and cause irregular heartbeats. Sun Health Communities notes, “Caffeine not only keeps many people from getting a good night’s sleep, it may increase anxiety and make your heart beat more quickly or irregularly.”
Fried Foods
Fried foods are high in trans fats, hydrogenated oils, and tropical oils, which can raise cholesterol and are linked to heart disease, diabetes, and cancer. The NCOA explains, “They’re also often loaded with calories, which can lead to increased calorie intake, weight gain, and obesity.”
High-Sodium Foods
A diet high in sodium can lead to fluid retention, high blood pressure, and increased risk of heart disease, stroke, and kidney disease. The NCOA advises, “The American Heart Association recommends no more than 1,500 mg of sodium per day for most adults, especially those with hypertension.”
Foods Heated in Plastic
Heating food in plastic can cause harmful chemicals to leach into the food. Harvard Health warns, “When food is wrapped in plastic or placed in a plastic container and microwaved, substances used in manufacturing the plastic (plasticizers) may leak into the food.”
Ultra-Processed Foods
Ultra-processed foods like frozen pizza are linked to numerous health issues, including a higher risk of dementia. Registered dietitian Jordan Hill suggests, “One alternative to frozen pizza is ordering a pie from your local fresh-made pizza shop.”
Canned Soup
Not all canned soups are bad, but many contain high levels of sodium and unhealthy additives. Dr. Amit Shah notes, “People love soup, but it has a day-plus of sodium in one cup. And sodium is a really important thing to pay attention to if you have congestive heart failure, prior heart attacks or have stiffening of the heart.”
Processed Meats
Processed meats like sausages and hot dogs are high in sodium and preservatives, which can increase the risk of heart disease and other health issues. Opt for fresh, lean meats instead.
Alcohol
Excessive alcohol consumption can lead to numerous health problems, including liver disease and increased risk of falls. It’s best to limit alcohol intake and consult with a healthcare provider about safe levels of consumption.
Making informed dietary choices is crucial for maintaining health and well-being as we age. By avoiding these 15 foods, seniors can better manage their health and reduce the risk of various age-related conditions. Always consult with a healthcare provider for personalized dietary advice.
Let us know what you think, please share your thoughts in the comments below.
Maintaining joint health is crucial as we age, enabling us to stay mobile and independent. A key factor in this is diet, which can provide the necessary nutrients to keep our joints healthy and pain-free. Doctors and nutrition experts have identified specific foods that can help reduce inflammation, support cartilage health, and alleviate joint pain. Here are the top 10 best foods for joint health, according to doctors.
Fatty Fish
Fatty fish like salmon, mackerel, tuna, and sardines are rich in omega-3 fatty acids, which are known to reduce joint pain and stiffness. The Arthritis Foundation states, “Among the most potent edible inflammation fighters are essential fatty acids called omega-3s—particularly the kinds of fatty acids found in fish.” Regular consumption of these fish can lower the risk of developing rheumatoid arthritis.
Nuts and Seeds
Nuts and seeds such as walnuts, chia seeds, and flax seeds are excellent sources of omega-3 fatty acids, making them ideal for reducing joint pain. “Nuts and seeds like walnuts, chia seeds, and flax seeds provide healthy fats that help reduce inflammation and are rich in magnesium,” says Raj Dasgupta, MD. They are also a great option for vegetarians and vegans.
Olive Oil
Olive oil is packed with monounsaturated fats and oleocanthal, which help reduce joint inflammation. “Oleocanthal isn’t the only high-impact polyphenol in olive oil. At last count, there were about 30 of these natural compounds,” notes the Arthritis Foundation. These compounds have anti-inflammatory, antioxidant, and anti-cancer effects.
Turmeric
Turmeric contains curcumin, a compound that has been shown to reduce inflammation in joints. Chris Mohr, Ph.D., RD, points out, “Turmeric supplements are often used as a pain treatment for people with arthritis.” Adding turmeric to your meals can provide similar benefits.
Ginger
Ginger is known for its anti-inflammatory properties and is loaded with antioxidants. “Ginger packs a punch with gingerol, a compound that’s great for fighting inflammation,” says Dasgupta. The Arthritis Foundation recommends taking ginger in supplement form for the most efficient results.
Garlic
Garlic is celebrated for its anti-inflammatory and antioxidant properties, which benefit both joint health and overall immune function. “Garlic is known for its anti-inflammatory and antioxidant properties,” says Mohr. Including garlic in your diet can help alleviate joint pain.
Green Tea
Green tea is rich in polyphenols and antioxidants that fight inflammation. A 2020 study published in the journal Antioxidants notes, “Green tea and its major bioactive component of the polyphenolic fraction of green tea, EGCG, have been suggested to be capable of protecting against cartilage loss and reducing the progression of osteoarthritis (OA).”
Berries
Berries like strawberries, blueberries, and raspberries are high in antioxidants and have anti-inflammatory properties. They are also rich in vitamins and minerals that support joint health. Incorporating a variety of berries into your diet can help reduce joint pain and stiffness.
Broccoli
Broccoli contains sulforaphane, a compound that may help block the enzymes responsible for joint destruction and inflammation. This cruciferous vegetable is also rich in vitamins C and K, which are essential for maintaining healthy joints.
Oranges
Oranges and other citrus fruits are packed with vitamin C, which is crucial for collagen formation—a key component of cartilage. Consuming oranges regularly can help maintain the integrity of your joints and reduce the risk of osteoarthritis.
By incorporating these nutrient-rich foods into your diet, you can significantly support your joint health. From fatty fish to green tea, each of these foods offers unique benefits that can help reduce inflammation, support cartilage health, and alleviate joint pain. So, why not start adding these delicious options to your meals today?
Let us know what you think, please share your thoughts in the comments below.
Managing high blood pressure is crucial for maintaining overall health and preventing severe conditions like heart attacks and strokes. While medications can help, dietary changes are equally important. Here are seven foods you should avoid if you have high blood pressure, according to experts.
High-Sodium Foods
Excess sodium is a significant contributor to hypertension. When you eat too much salt, your body retains water, increasing blood volume and making it harder for your heart to pump.
“In America, we consume about 3,500mg of sodium a day on average while we only need 500mg, which equals to one-fourth of a teaspoon, for proper body function,” says Goldberg.
Common high-sodium foods include canned soups, broths, pickled items, and many ultra-processed foods.
Fatty Cuts of Meat
Fatty meats are rich in saturated fats, which can lead to plaque buildup in your arteries and increase your blood pressure.
“These can contain high levels of less healthy saturated fats, which may contribute to plaque buildup in your arteries,” says Mohr.
Opt for healthier fat sources like fatty fish rich in Omega-3s or leaner protein options such as chicken and plant-based proteins.
Processed Meats
Processed meats are notorious for their high sodium content. Betz emphasizes that they are “the number one food people should avoid if they have high blood pressure.”
“One hot dog can easily have 700mg of sodium, which is nearly 50 percent of the sodium recommendation in an entire day for people with blood pressure,” Betz says.
Even “lean” deli meats can be surprisingly high in sodium, making them a poor choice for those managing hypertension.
Added Sugars
Sugary foods and drinks can indirectly raise blood pressure by causing weight gain. Sodas, energy drinks, and sweet teas are some of the worst offenders.
“Chugging too many of these can lead to weight gain and increase your blood sugar, putting extra strain on your heart,” agrees Raj Dasgupta, MD.
Reducing your intake of sugary items can help manage your weight and, in turn, your blood pressure.
Alcohol
Even moderate alcohol consumption can affect blood pressure. Women should limit themselves to one drink per day, while men should stick to two.
“There’s no health benefit to even some alcohol, so moderate accordingly,” advises Mohr.
Dasgupta adds, “Overdoing it on the booze can negatively affect your blood pressure and interfere with certain medications.”
Pickled and Fermented Foods
While often touted for their probiotic benefits, pickled and fermented foods can be high in sodium, contributing to hypertension.
“In America, we consume about 3,500mg of sodium a day on average while we only need 500mg,” Goldberg reiterates.
Consider fresh or less salty alternatives to help manage your blood pressure better.
Ultra-Processed Foods
Ultra-processed foods are another major source of hidden sodium. These include pre-packaged snacks, fast foods, and frozen meals.
“These account for up to 70 percent of our sodium intake,” Goldberg notes.
Switching to whole, minimally processed foods can significantly reduce your sodium intake and improve your overall health.
Understanding which foods to avoid can play a crucial role in managing high blood pressure. By making mindful dietary choices, you can help keep your blood pressure in check and support your overall heart health.
Let us know what you think, please share your thoughts in the comments below.
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