What is a Feijoa?
Also known as pineapple guava, the feijoa (scientific name Acca sellowiana) is a small, green, egg-shaped fruit native to South America. It has a unique, sweet-tart flavor often described as a mix of pineapple, guava, and strawberry. The flesh is soft and juicy with a granular texture, similar to a pear, surrounding a jelly-like center. The feijoa is cultivated commercially in many regions, including New Zealand, which is a major producer.
The 'Superfood' Label Explained
'Superfood' is a marketing term, not a scientific classification. It's used for foods high in beneficial compounds like antioxidants, fiber, and healthy fats that offer significant health advantages. These foods are typically nutrient-dense and low in calories. While not an official title, the term helps highlight foods with exceptional nutritional value, a category feijoa fits into due to its health-promoting properties.
Feijoa's Key Nutritional Components
Feijoa is notable for its concentration of nutrients. A 100g serving contains vitamin C, dietary fiber, antioxidants (polyphenols, including flavonoids and proanthocyanidins, particularly in the peel), potassium, folate (Vitamin B9), and can contribute to iodine intake. These components are linked to health benefits including immune support, digestive health, anti-inflammatory effects, potential anti-cancer properties, and cardiovascular health. For a detailed breakdown of feijoa's nutritional components and associated health benefits, refer to {Link: cyberleninka.ru https://cyberleninka.ru/article/n/feijoa-benefits-for-children-men-and-women-8-scientific-evidence}.
Comparison: Feijoa vs. Common Fruits
Here's a comparison of key nutrients per 100g serving of edible fruit:
| Nutrient | Feijoa (100g) | Orange (100g) | Kiwi (100g) |
|---|---|---|---|
| Calories | ~61 kcal | ~47 kcal | ~61 kcal |
| Vitamin C | ~33 mg (37% DV) | ~53 mg (59% DV) | ~93 mg (103% DV) |
| Dietary Fiber | ~6.4 g (26% DV) | ~2.4 g (9% DV) | ~3.0 g (12% DV) |
| Potassium | ~172 mg (5% DV) | ~181 mg (5% DV) | ~312 mg (9% DV) |
| Folate | ~23 µg (6% DV) | ~30 µg (8% DV) | ~25 µg (6% DV) |
Note: Nutrient values can vary slightly based on cultivar and growing conditions. Values are approximate.
Feijoa is notably high in fiber compared to orange and kiwi. While kiwi offers more vitamin C, feijoa still provides a significant and valuable amount, demonstrating its unique nutritional strengths.
How to Eat Feijoa
Feijoas are versatile. The simplest way to enjoy them is to cut the fruit in half and spoon out the pulp. Other options include:
- Blending the pulp into smoothies or using it in jams and chutneys.
- Adding it to baked goods like muffins or cakes.
- Using it in fruit salads or as a yogurt topping.
- Including the edible flower petals in salads.
- Consuming the peel for extra antioxidants, although its bitter taste may not be preferred by everyone.
Conclusion
While 'superfood' is not a scientific classification, feijoa's impressive nutritional content of antioxidants, vitamin C, and fiber, along with demonstrated anti-inflammatory and other health benefits, strongly support its reputation as a health-boosting food. It's a delicious and nutrient-dense fruit that can significantly enhance immune and digestive health. Adding feijoa to your diet is an excellent way to increase your intake of vital nutrients, making it a worthy candidate for the 'superfood' label.
For additional information on the potential health benefits of feijoa, particularly regarding its anti-inflammatory effects, you can find research studies indexed on PubMed, such as those related to inflammatory bowel disease.
