Tamarillo Fruit: 7 Surprising Health Benefits and How to Eat This “Tree Tomato”
If you are looking to diversify your fruit bowl with something vibrant, tangy, and nutrient-dense, look no further than the tamarillo fruit. Often referred to as the “tree tomato,” this egg-shaped fruit is a powerhouse of essential vitamins and minerals that can support your journey toward better health.
While it might look like a regular tomato at first glance, the tamarillo offers a unique flavour profile that sits somewhere between a passion fruit and a tomato. Originally native to the Andes mountains of South America, it is now cultivated in several parts of the world, including New Zealand, where it gained its modern name.
In this guide, we will explore the antioxidant properties of the tamarillo, its nutritional profile, and why you should consider adding this low calorie gem to your diet.
What Exactly is Tamarillo Fruit?
Scientifically known as Solanum betaceum, the tamarillo is a member of the Solanaceae family, which also includes potatoes, peppers, and eggplants. The fruit grows on small, fast-growing trees and comes in several varieties, most notably red, amber, and gold.
The skin of the tamarillo fruit is typically tough and bitter, but the flesh inside is succulent and contains small, edible seeds. Whether you are seeking to improve your skin health or looking for a natural way to boost your immune system, this fruit provides a versatile solution.
Nutritional Profile of Tamarillo
Tamarillos are exceptionally nutrient-dense. They are particularly rich in vitamin C, which is vital for collagen production and immune defence. Below is a breakdown of the key nutrients found in a typical 100g serving of the fruit.
| Nutrient | Amount per 100g | Primary Benefit |
|---|---|---|
| Energy | 31 kcal | Excellent for weight management |
| Dietary fibre | 3.3g | Supports digestive health |
| Potassium | 321mg | Regulates blood pressure |
| Vitamin C | 29.8mg | Boosts immunity |
| Vitamin A | 189mcg | Supports vision and eye health |
7 Science-Backed Health Benefits of Tamarillo Fruit
Incorporating the tree tomato into a balanced diet can offer a range of physiological advantages. Here are seven reasons why this fruit deserves a spot in your kitchen:
- Rich in Antioxidants: Tamarillos contain phytonutrients like anthocyanins and carotenoids. According to research published in Nature, these compounds help neutralise free radicals, potentially reducing the risk of chronic diseases.
- Supports Heart Health: The high potassium content helps balance the effects of sodium in the body. The Harvard Health team notes that potassium is essential for maintaining a healthy heart rhythm.
- Aids Digestion: With a significant amount of dietary fibre, the fruit helps prevent constipation and supports a healthy gut microbiome. You can learn more about the benefits of fibre from the Mayo Clinic.
- Enhances Vision: High levels of Vitamin A and beta-carotene protect the surface of the eye. Maintaining adequate Vitamin A levels is crucial for preventing age-related macular degeneration, as detailed by WebMD.
- Regulates Blood Sugar: The chlorogenic acid found in tamarillo fruit may help lower blood sugar levels in type 2 diabetes. Studies on PubMed suggest these compounds improve insulin sensitivity.
- Boosts Metabolism: B-complex vitamins found in the fruit play a role in converting food into energy. This can assist in overall weight management and metabolic efficiency, similar to the processes explained by Healthline regarding metabolic health.
- Improves Skin Complexion: Vitamins C and E are essential for maintaining youthful skin. According to Medical News Today, vitamin C is a cornerstone of dermatological health due to its role in skin repair.
Culinary Uses: How to Enjoy Your Tamarillo
Many people are hesitant to try the tamarillo fruit because they aren’t sure how to prepare it. While the skin is usually discarded due to its bitter taste, the interior is highly versatile in various culinary uses.
- Raw: Simply cut the fruit in half, sprinkle a little honey or stevia over it, and scoop out the pulp with a spoon.
- Smoothies: Blend the pulp with Greek yoghurt and a banana for a nutrient-packed breakfast.
- Salads: Add sliced tamarillos to a spinach and goat’s cheese salad for a tangy contrast.
- Sauces: Cook the fruit down with onions and spices to create a savoury chutney that pairs beautifully with grilled meats. You can find inspiration for tamarillo recipes on BBC Good Food.
For those focused on a healthy diet as recommended by the WHO, tamarillos provide a low-sugar alternative to many common tropical fruits.
Selecting and Storing Tamarillo Fruit
When shopping, look for fruits that are heavy for their size and have a uniform colour. If the fruit yields slightly to gentle pressure, it is ripe and ready to eat. If they are firm, you can leave them at room temperature for a few days to ripen.
For long-term storage, keep them in the refrigerator crisper drawer. This ensures the phytonutrients remain intact and the fruit stays fresh for up to two weeks. Proper storage is a key part of food safety and nutrition, as highlighted by Nutrition.gov.
Potential Precautions
While the tamarillo fruit is safe for most people, those with known nightshade allergies should proceed with caution. Additionally, the American Heart Association advises that while potassium is beneficial, individuals with kidney issues should consult their doctor regarding their intake of potassium-rich foods.
To ensure your immune system remains in peak condition, always wash the fruit thoroughly to remove any surface residues before cutting, as suggested by the British Nutrition Foundation. Further scientific data on the chemical composition of the fruit can be found on ScienceDirect.
Frequently Asked Questions (FAQs)
Can you eat the skin of a tamarillo?
While technically edible, the skin of the tamarillo fruit is extremely bitter and tough. Most people prefer to peel the fruit or scoop the flesh out to avoid the unpleasant flavour of the rind.
Is tamarillo good for weight loss?
Yes, it is an excellent addition to a weight loss diet. It is low calorie and high in dietary fibre, which helps you feel full for longer, reducing the likelihood of overeating.
What does tamarillo taste like?
The flavour is a complex mix of sweet and tart. Red tamarillos tend to be more tart, while the gold and amber varieties offer a sweeter, milder taste profile that is often compared to a blend of tomato and apricot.
How do you peel a tamarillo easily?
The easiest way is to blanch them. Cut a small cross in the base, drop them into boiling water for 30 seconds, and then plunge them into cold water. The skin should slip right off, making them ready for your favourite culinary uses.
