What are the health benefits of gac fruit?

January 11, 2026 •

4 min read

Gac fruit, a vibrant red-orange fruit native to Southeast Asia, contains up to 70 times more lycopene than tomatoes and 10 times more beta-carotene than carrots. These exceptionally high levels of key antioxidants are just a glimpse of the many health benefits of gac fruit, establishing its reputation as a powerful superfruit.

Quick Summary

This article explores how gac fruit, rich in carotenoids like lycopene and beta-carotene, supports eye, skin, heart, and immune system health. It is a nutrient-dense food with potent antioxidant properties.

Key Points

Superior Antioxidant Profile: Gac fruit is exceptionally rich in antioxidants, particularly lycopene and beta-carotene, far surpassing levels found in common fruits and vegetables like tomatoes and carrots.
Supports Eye Health: The high concentration of beta-carotene, lutein, and zeaxanthin helps protect vision, combat eye fatigue, and reduce the risk of age-related macular degeneration and cataracts.
Promotes Youthful Skin: Antioxidants and essential fatty acids in gac fruit help protect skin from free radical damage, promote collagen production, and maintain skin moisture and elasticity.
Enhances Cardiovascular Health: Its nutrient content, including lycopene and omega fatty acids, helps lower bad cholesterol levels and improves blood vessel function, reducing the risk of heart disease.
Boosts Immune Function: Rich in Vitamin C and other antioxidants, gac fruit helps strengthen the body's immune system and protect against infections.
Aids in Cancer Prevention: Studies suggest that the potent antioxidants in gac fruit may help inhibit the growth of cancer cells, though more research is needed.

A Nutritional Powerhouse: Gac Fruit's Potent Carotenoids

Gac fruit's standout feature is its extraordinary concentration of carotenoids, particularly lycopene and beta-carotene. These fat-soluble antioxidants are responsible for the fruit's vivid red and orange colors and are the primary drivers of its health advantages. Unlike many other fruits, the carotenoids in gac are encased in a fatty membrane (aril), which enhances their bioavailability, meaning the body can absorb and utilize them more efficiently.

Lycopene: A Powerful Antioxidant

Lycopene is a potent antioxidant known for its ability to combat oxidative stress and neutralize free radicals in the body. This action is linked to a reduced risk of several chronic diseases. Some studies suggest lycopene may help prevent certain types of cancer, such as prostate cancer, by inhibiting tumor growth. It also plays a vital role in cardiovascular health by reducing bad cholesterol and preventing oxidation in blood vessels.

Beta-Carotene: The Vision Protector

Gac fruit is an exceptional source of beta-carotene, a precursor that the body converts into Vitamin A. Vitamin A is crucial for proper vision, supporting the retina's function and protecting the eyes from conditions like dry eyes, cataracts, and macular degeneration. In areas where Vitamin A deficiency is a concern, gac fruit and its oil are traditionally used as a natural supplement.

Gac Fruit for Eye Health

The high concentration of carotenoids, including lutein and zeaxanthin, makes gac fruit particularly beneficial for eye health.

Protects against blue light: Zeaxanthin, in particular, helps filter high-energy blue light, protecting the retina from potential damage.
Combats age-related eye conditions: Lutein and zeaxanthin accumulate in the macula, helping to prevent age-related macular degeneration and cataracts.
Supports overall vision: Regular intake supports the health of the retina and cornea, potentially improving night vision and reducing eye strain.

Skin Rejuvenation and Anti-Aging

The antioxidant properties of gac fruit extend to skin health, helping to maintain a youthful and vibrant appearance.

Fights free radical damage: The powerful antioxidants protect skin cells from damage caused by UV radiation and environmental pollutants, which are major contributors to premature aging.
Promotes collagen production: The combination of vitamins A, E, and C in gac helps stimulate collagen rebuilding, which is essential for maintaining skin elasticity and firmness.
Moisturizes and soothes: Gac fruit oil is known to penetrate deeply into the skin, providing hydration and soothing dry or irritated skin.

Cardiovascular Support

For those concerned with heart health, gac fruit offers several compelling benefits.

Reduces cholesterol: The fruit's antioxidants and omega fatty acids help lower levels of bad cholesterol in the blood, promoting healthier arteries.
Manages blood pressure: Consistent consumption, combined with a healthy lifestyle, can help regulate blood pressure.
Provides healthy fats: The aril contains significant amounts of polyunsaturated fatty acids like Omega-3 and Omega-6, which are crucial for maintaining cardiovascular function.

Boosting the Immune System

With a robust nutrient profile, gac fruit plays a supporting role in strengthening the body's immune defenses.

Rich in Vitamin C: Gac fruit boasts a high Vitamin C content, an essential nutrient for stimulating the immune system and helping the body fight infections.
Antioxidant support: Beta-carotene and other antioxidants found in gac help improve overall immune function by protecting cells from oxidative damage.
Antimicrobial properties: Studies have shown that gac fruit extracts may possess antimicrobial activity, particularly against certain bacteria.

How to Incorporate Gac Fruit into Your Diet

There are several ways to enjoy the health benefits of gac fruit, depending on its form.

Fresh: The red aril surrounding the seeds is the most nutritious part and can be eaten fresh, though it has a mild, almost bland taste.
Juice or Smoothie: Blend the aril with other fruits to create a nutrient-rich and colorful juice. Since gac is not very sweet, it pairs well with sweeter fruits.
Oil: Gac oil, extracted from the aril, is a common form of supplement and can be used in food or skincare products.
Sticky Rice: The Vietnamese dish xoi gac combines gac aril with glutinous rice for a festive and nutritious meal.

Gac Fruit vs. Common Fruits: A Comparison


Nutrient	Gac Fruit (Aril)	Tomatoes	Carrots
Lycopene	Up to 70x more	High	Low
Beta-Carotene	Up to 10x more	Moderate	Very High
Zeaxanthin	Up to 40x more than corn	Moderate	Low
Bioavailability	High (due to fats)	Moderate (with cooking)	Low-Moderate

Conclusion: Embrace the Benefits of Gac Fruit

The remarkable nutritional profile of gac fruit, especially its extraordinary antioxidant and carotenoid content, makes it a valuable addition to a health-conscious diet. From protecting vision and rejuvenating skin to supporting cardiovascular and immune health, the benefits of gac fruit are extensive and well-documented. While often enjoyed in traditional Asian cuisine, modern products like gac oil and supplements make it easy to access these benefits globally. It's a true 'fruit of heaven' worth exploring for its incredible health-boosting potential. Learn more about the properties of functional foods like gac fruit here.

Frequently Asked Questions

Gac fruit stands out with its exceptionally high antioxidant levels, containing up to 70 times more lycopene than tomatoes and 10 times more beta-carotene than carrots. It is also a richer source of Vitamin C and zeaxanthin than many common fruits.

The most nutritious part is the red fleshy aril surrounding the seeds. It can be consumed fresh, blended into a smoothie or juice, or cooked with sticky rice. Gac oil, extracted from the aril, is also a popular supplement.

Gac fruit is generally considered safe. However, like any potent food, excessive consumption might pose risks. It's important to be mindful of additives when purchasing processed gac products, as some juices or supplements may contain added sugar. Consulting a doctor is always a good idea if you have underlying health conditions.

To prepare, cut the ripe fruit open and scrape out the red aril and seeds. The aril can be used immediately or frozen for later. The outer skin is inedible. The traditional Vietnamese dish xoi gac involves cooking the aril with rice.

Yes, gac fruit is rich in beta-carotene, which the body converts into Vitamin A, and other carotenoids like lutein and zeaxanthin. These nutrients are essential for eye health and may help prevent or alleviate conditions like dry eyes, cataracts, and vision loss.

Gac oil is highly effective for skin care due to its concentration of antioxidants, beta-carotene, and omega fatty acids. It helps moisturize skin, combat free radical damage, and stimulate collagen production for a smoother, more youthful appearance.

Some animal studies and traditional uses suggest gac fruit may have anti-inflammatory properties due to its high antioxidant content. However, more human clinical trials are needed to confirm its efficacy for inflammatory conditions.