Star Fruit's Health Benefits

 Star Fruit's Health Benefits

Star Fruit

The tropical fruit known as "star fruit," or Averrhoa carambola, gets its name from its star-like form. Native to Southeast Asia, Averrhoa carambola trees are also grown in various tropical regions of the world, including southern Florida and South America.

The distinctive star-like form and somewhat acidic yet sweet taste of star fruit are well-known. Rich in fiber, vitamins, minerals, and antioxidants, they can have a number of positive effects on health when included in a balanced diet.

 Everything you need to know about star fruit is provided here, including its nutritional value, possible health advantages, and ways to incorporate it into your diet.

An Origin of Antioxidant and Anti-Inflammatory Substances

Rich in plant chemicals with potent anti-inflammatory and antioxidant qualities are flavonoids, proanthocyanidins, β-carotene, and gallic acid found in star fruit.


Eating foods high in antioxidants may enhance the body's defenses against free radical damage and lower inflammatory indicators, which may enhance general health and minimize the risk of disease.  

In a 2016 study with 29 older adults, it was discovered that consuming 100 grams (g) of fresh star fruit juice twice a day after meals for four weeks significantly decreased baseline levels of the inflammatory markers nitric oxide (NO), interleukin-23 (IL-23), and tumor necrosis factor-alpha (TNF-alpha).

Eating star fruit may assist increase the body's antioxidant status in addition to reducing inflammation. Consuming 100 g of fresh star fruit juice twice daily after meals for four weeks led to a significant improvement in antioxidant status compared to baseline, according to another 2016 study involving 27 older adults. This improvement included increased levels of antioxidant nutrients like vitamin C and A, decreased levels of oxidative stress markers like malondialdehyde, and increased total antioxidant capacity.

Rich in C vitamin

Strong antioxidant qualities of vitamin C make it a nutrient that helps prevent cellular harm. Diets rich in vitamin C have been linked to a lower risk of heart disease and numerous cancer types, according to research.

Consuming vitamin C was linked to a decreased risk of numerous malignancies, including bladder, breast, esophagus, gastric, lung, pancreatic, and prostate cancer, according to a 2022 umbrella review that included 57 meta-analyses. The researchers found that by lowering oxidative cell damage and shielding tissues from carcinogens, vitamin C helps prevent cancer.

As of right now, the Institute of Medicine suggests that adult men and women consume 90 and 75 mg of vitamin C daily, respectively. The authors of the aforementioned review contend that this quantity is insufficient to maintain good health and is just sufficient to prevent vitamin C insufficiency. The researchers recommended that individuals consume a minimum of 200 mg of vitamin C daily in order to lower their chance of developing chronic illnesses such as cancer and to improve their general health.

Good for Digestive and Heart Health

The health and proper operation of the heart and digestive system can be enhanced by the vitamins, minerals, and fiber found in star fruit.

A large star fruit has 3.5 g of fiber, which is beneficial to the health of the digestive system. Fiber gives stools more volume and facilitates regular, pleasant bowel motions. Additionally, fiber provides energy to the good bacteria that live in the digestive system, supporting a balanced microbiome and a healthy intestinal lining. Consuming a diet high in fiber may also help prevent digestive disorders like inflammatory bowel disease (IBD) and colon cancer.

Consuming foods high in fiber is also essential for preserving heart health since it lowers blood pressure, blood sugar, and cholesterol levels, all of which increase the risk of heart disease.

 Star fruit contains fiber as well as minerals and phytochemicals, such as vitamin C and flavonoid antioxidants, that can prevent heart disease. For instance, research indicates that eating more flavonoid antioxidants, like those in star fruit, may help reduce your risk of coronary heart disease, which is the most prevalent kind of heart disease in the United States.

Information on Star Fruit's Nutrition

While star fruit is low in calories, it is abundant in copper and vitamin C, two important elements.


The following is the nutritional data for a large star fruit weighing 124 grams (g): 

38.4 calories, <1 g of fat
1.29 g of protein

8.34 g of carbohydrates.
3.47 g of fiber
Copper: 19% of the Daily Value (DV) or 0.17 milligrams (mg)
10% of the DV, or 0.485 mg, is pantothenic acid (B5).
50% of the DV, or 42.7 mg, of vitamin C

 Star fruit is incredibly low in calories and high in fiber, vitamins, and minerals—all of which are beneficial to digestive health.

A large star fruit provides 50% of the current Daily Value for vitamin C, making it a great source of the vitamin. In addition to being essential for collagen synthesis, immunological function, and numerous other vital bodily functions, vitamin C serves as a potent antioxidant in the body.

In addition, star fruit contains pantothenic acid, a B vitamin required for converting food into energy and the manufacture of coenzymes, or specialized proteins required for fatty acid synthesis, and copper, which is required for energy and the development of red blood cells.

Apart from pantothenic acid, copper, and vitamin C, star fruit also contains trace amounts of other important elements like magnesium, potassium, and folate.