The Healing Power Of Water Apples: Health Benefits & Recipes

Water apples are not just a juicy treat you can enjoy on a hot summer day; they are also packed with health benefits! These little fruits have much to offer, from boosting your immune system to aiding digestion and promoting weight loss. But what exactly are they, and how can you incorporate them into your diet? 

This blog will discover everything you need about water apples, from their nutritional value to the best preparation methods. We will also share some irresistible recipes to make your taste buds dance joyfully. 

Table Of Content

1. What Is Water Apple?

2. Nutritional Value Of Water Apple 

3. Health Benefits Of Water Apple

4. Other Uses Of Consuming Water Apple

5. Water Apple Recipes

6. Dietitian's Recommendation

7. The Final Say

8. FAQs

What Is A Water Apple?

Water apples, also known as rose apples or Syzygium samarangense, are tropical fruits that belong to the Myrtaceae family. They are native to Southeast Asia and are famous for their refreshing taste and unique texture. 

Water apples have a bell-shaped appearance and are usually pale green or pink. When ripe, they have a crunchy texture and a mildly sweet flavour reminiscent of pear and watermelon.

Nutritional Value Of Water Apple

Here is the nutritional value of water apple to understand how it benefits your health.

• Calories -  25kcal
• Fat - 0.3gm
• Carbohydrates - 5.7gm
• Protein - 0.6gm
• Potassium - 123mg
• Calcium - 29mg
• Phosphorus - 8mg
• Magnesium - 5mg
• Vitamin A - 17 µg  
• Vitamin C - 15mg  

Health Benefits Of Water Apple

Water apple has many benefits, some of which are:

1. Rich In Antioxidants

Water apple is packed with antioxidants crucial in neutralising harmful free radicals in the body. These antioxidants help to reduce the risk of chronic diseases, such as heart disease and protect from oxidative damage and certain types of cancer. 

2. Boosts Immune System

Maintaining a robust immune system is essential for a healthy life and active fitness, and water apples can be a valuable addition to your immune-boosting diet. The high vitamin C content in water apples helps enhance the production of white blood cells, which are crucial for fighting infections and illnesses. 

3. Supports Digestive Health

Water apple is an excellent source of dietary fibre essential for maintaining a healthy digestive system. The fibre content aids in smooth bowel movements and prevents constipation. Additionally, it promotes the growth of beneficial gut bacteria, improving overall gut health.

4. Hydrates The Body

True to its name, water apple has a high water content, making it an excellent choice to keep the body hydrated. Staying adequately hydrated is vital for various bodily functions, including temperature regulation, nutrient transportation, and joint lubrication. 

5. Supports Heart Health

Maintaining a healthy heart is crucial for overall well-being, and water Apple offers several benefits for cardiovascular health. It is low in sodium and cholesterol, making it heart-friendly. Potassium in apples helps regulate blood pressure and reduce the risk of hypertension. 

6. Promotes Weight Loss

Water apples can be a valuable addition to your diet plan if you are on a weight loss journey. This fruit is low in calories and high in fibre, which promotes satiety and helps control cravings. 

7. Enhances Skin Health

Achieving healthy and radiant skin is a common desire, and water apples can contribute to fulfilling that goal. Vitamin C and other antioxidants in water apple help protect the skin from damage caused by free radicals, preventing premature ageing. 

Other Uses Of Consuming Water Apple

1. Water apple also contains vitamin B3, which might boost the production of good cholesterol by curbing harmful lipid molecules and fats.

2. Antioxidants like vitamins A and C are present in water apples, which might reduce the skin's dryness.

3. Vitamin C in the fruit might increase white blood cell production and boost immunity.

Tantalizing Water Apple Recipes

1. Water Apple Juice

Ingredients

•  Water apple- 2 big
• Lemon juice- 1 tsp
• Honey- ½ tsp
• Chilled water- ½ glass

Preparation Method

• Blend chopped water, apples and water to make a juice
• Add honey and lemon water, blend again, serve chilled in a glass, and garnish it with mint leaves. 

2. Water Apple Pickle

Ingredients

• Chopped water apple in small cubes- 100gm
• Turmeric powder- ¼ tsp
• Red chilli powder- 1 tbsp
• Mustard seeds- 1/3 tsp
• Salt to taste
• Methi seeds- 1/3 tsp
• Oil- 1 tbsp
• Hing- 1/8 tsp
• Curry leaves- 4-5

Preparation Method

• Take a nonstick pan, add oil, then add the fenugreek and mustard seeds and sauté for 1 minute.
• Add chopped water apple and salt and cook until the water apple changes its colour for about 7-10 minutes.
• Add red chilli powder, turmeric powder, and curry leaves, toss it, and cook for 5 minutes on a sim.
• Remove it from the gas, let it cool, store it in a glass jar, and let it sit for 2-3 days; then, you can use it for consumption. 

3. Water Apple Chutney (Sweet)

Ingredients

• Oil- 1.5 tsp
• Hing- 1/8 tsp
• Salt for taste
• Chopped water apple- 100gm
• Grated jaggery – 1.5 tbsp

Preparation Method

• Heat the pan, add oil, hing, salt and chopped water apple and let it cool for 2-3 minutes. Add 2 -3 tbsp of water, let the apple turn soft, and cook properly.

• After 3-4 minutes, add jaggery and let it dissolve by stirring on a sim, do not cook it on high flame, or the jaggery will caramelise.
• Remove it from the gas, let it cool, and eat it with parathas and simple dal chawal as a side dish.

Dietitian's Recommendation

The potassium content of the water apple treats bloating and cramps that occur during periods. The zinc and copper content in the water apple keeps the premature greying of the hair away. Treat acne as water apple contains anti-acne properties and reduces its inflammation. You can consume 1-2 water apples daily for proper hydration and other nutrients for overall health.

                                                                               -Dietitian Akshata Gandevikar

The Final Say

Water apple is nature's gift to those seeking a delicious and nutritious path to optimal health. Its unique combination of macro and micronutrients, antioxidants, and vitamins make it a superhero in the world of fruits. 

Water apple is a true champion, from combating liver damage to defying premature greying of hair. So, embrace this low-calorie wonder and embark on a culinary adventure filled with vibrant salads, refreshing juices, and much more. 

FAQs

1. Can water apple benefit skin health?

Absolutely! Water apple is rich in antioxidants like vitamin C, which can help promote healthy and radiant skin. It protects against oxidative stress and keeps your skin looking youthful and glowing.

2. How can water apple be included in a diabetic-friendly diet?

Water apple is a fantastic choice for individuals managing diabetes due to its low glycemic index and low-calorie content. It can be consumed in moderation as a healthy snack or incorporated into salads and juices for a delicious and nutritious treat.

3. Are there any specific storage requirements for water apples?

Store your water apples in a cool and dry place to keep them fresh and flavorful. They can also be refrigerated for extended shelf life. Remember to wash them thoroughly before consumption to remove any potential pesticides or dirt.

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