A doctor has named an exotic berry that is high in iodine

In the world of exotic berries, there is one gem that often goes unnoticed – the feijoa. It boasts a unique flavor and rich nutritional composition.

Feijoa is an egg-shaped green fruit with a grainy texture and a sweet, aromatic flavor. It is native to South America and grows in tropical and subtropical climates.

Useful properties of feijoa

Gastroenterologist, hepatologist, therapist

“Feijoa contains a whole spectrum of vitamins, macro- and microelements.”

Rich in nutrients

The berry contains a large number of important vitamins and minerals: potassium, phosphorus, calcium, zinc, vitamins C, K, B group.

Among the trace elements especially stands out iodine – 3000 mcg per 100 g of fresh fruit, but the data vary depending on the region of cultivation. In conditions of frequent iodine deficiency in our country, the berry acquires special significance.

Feijoa is also particularly rich in vitamin C, which reduces inflammation in the body. Thanks to its anti-inflammatory action, the fruit fights free radicals that damage healthy cells.

Feijoa surpasses mangoes and tangerines in vitamin C content.

Source of dietary fiber

Feijoa is an excellent source of dietary fiber. Foods high in fiber support digestive health and promote a healthy gut microbiota. This is important for proper immune system function and body weight regulation.

Rich in antioxidants

Feijoa is rich in antioxidants, including phenolic compounds and flavonoids. These substances help protect the body’s cells from oxidative stress and free radicals, which helps prevent chronic diseases such as cancer and cardiovascular disease.

Antioxidants also help slow the aging process and promote overall body health.

The peel has higher levels of antioxidants than the pulp.

Source of potassium

Feijoa is rich in potassium, a vasodilator that can reduce tension in blood vessels and arteries. The mineral also reduces cardiovascular tension, which is very important for people with high blood pressure.

Weight normalization

A cup of feijoa about 200 g contains only 126 calories. Due to its low calorie content, the fruit is great for those who are watching their figure. The high fiber content also promotes a feeling of satiety, reducing the overall calorie intake.

Potential harms of feijoa

Despite its rich nutritional composition, feijoa can cause a number of unwanted reactions.

Possible allergic reactions to the fruit

The fruit is contraindicated for people prone to allergies. Symptoms include itching, rashes, swelling and difficulty breathing.

Consumption restrictions for people with certain medical conditions

People with certain health conditions, such as diabetes or gastrointestinal problems, should limit their consumption of feijoa. The high fructose content of the berry affects blood glucose levels. This should be taken into account and people with excessive body weight.

Harm in large quantities due to the content of pectins

Pectin (a group of polysaccharides), although useful for digestion, if consumed in excess, can lead to unpleasant symptoms such as abdominal bloating and gas. Therefore, it is important to exercise moderation when consuming feijoa.

Are there any contraindications?

There are no contraindications when consuming feijoa, unless of course you have health problems.

On the other hand, because of the pectins and other astringent substances contained in the fruit, you can not eat the product in large quantities.

Recommendations for consumption and storage of feijoa

Daily norm of consumption of feijoa

It is recommended to consume the fruit in moderate amounts: about one or two fruits a day. This will allow you to get all the useful substances necessary for the body, without burdening the body.

Rules for choosing mature fruits

When choosing feijoa, pay attention to its appearance.

Choose a fruit that in texture resembles a plum or a soft pear. The flesh should be cream or brown in color, grainy and quite dense, the rind – green without spots.

Feijoa flesh easily darkens (oxidizes). After cleaning, dip the fruit in a salty solution or in water with fresh lemon juice.

The fruit is mostly eaten fresh. Cut it in half and scoop out the pulp with a spoon as if you were eating a kiwi.

If the fruit is not ripe, leave it at room temperature for a few days or put it in a sealed paper bag. Once ripe, feijoa can be stored in the refrigerator, but not for more than a week – then the quality will start to deteriorate.

You can also puree the raw fruit and freeze it for later use. This makes it easier to make smoothies.

Ways to prepare and use feijoa in cooking

Feijoa can be eaten raw, added to salads, yogurt, desserts or used to make jams, jams, smoothies and juices.

Recipes of dishes with feijoa

Salad with feijoa and chicken fillet

Ingredients:

• feijoa – 2 pcs;
• boiled chicken fillet – 200 g;
• sweet pepper – 1 pc;
• red onion – 1/2 pc;
• lettuce leaves (arugula or iceberg) – 100 g;
• olive oil – 2 tbsp;
• juice of half a lemon;
• salt and pepper to taste.

Preparation:

1. Cut feijoa into thin slices.
2. Cut chicken fillet into cubes.
3. Finely dice the sweet pepper and red onion.
4. In a large bowl mix all prepared ingredients, add salad leaves.
5. Dress the salad with olive oil, lemon juice, salt and pepper to taste, mix and serve.

Smoothie with feijoa

Ingredients:

• feijoa – 2 pcs;
• banana – 1 piece;
• Greek yogurt – 1 cup;
• honey (optional) – 1 tbsp;
• water or juice – 1/2 cup (as needed).

Preparation:

1. Peel feijoa and cut into pieces.
2. Slice the banana into rings.
3. Place all ingredients in a blender and blend until smooth.
4. If necessary, add water or juice to achieve the desired consistency.
5. Serve immediately, garnished with feijoa pieces if desired.

Feijoa jam

Ingredients:

• feijoa – 1 kg;
• sugar – 800 g;
• juice of one lemon;
• water – 200 ml.

Preparation:

1. Rinse feijoa thoroughly, cut into quarters and remove the seeds.
2. In a saucepan, mix water, sugar and lemon juice, bring to a boil.
3. Add feijoa to the syrup and cook over low heat for 30-40 minutes, stirring occasionally, until the fruit is soft.
4. When the jam cools down, put it into sterilized jars and close with lids.