Tamarillo (Solanum betaceum), also known as the “tree tomato,” is a small, egg-shaped fruit native to the Andes region of South America. It is now cultivated worldwide in tropical and subtropical regions, especially in New Zealand, Ecuador, Peru, and Colombia. Tamarillo is appreciated for its tangy-sweet flavor and vibrant appearance, typically in red, orange, or yellow shades.
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Nutritional Profile
Tamarillos are low in calories but packed with nutrients, making them an excellent addition to a healthy diet.
| Nutrient | Amount (per 100g) |
|---|---|
| Calories | 31 kcal |
| Protein | 2 g |
| Carbohydrates | 3.8 g |
| Sugars | 3.4 g |
| Fiber | 1.3 g |
| Fat | 0.3 g |
| Vitamin C | 30 mg (50% DV) |
| Vitamin A | 1890 IU (37% DV) |
| Potassium | 320 mg (9% DV) |
| Iron | 0.3 mg (2% DV) |
| Calcium | 10 mg (1% DV) |
Tamarillos also contain trace amounts of magnesium, zinc, phosphorus, and B vitamins.
Tamarillo Health Benefits
1. Rich in Antioxidants
- Tamarillos are loaded with anthocyanins, flavonoids, and carotenoids, which protect against oxidative stress and reduce the risk of chronic diseases like cancer and heart conditions.
- The red and purple varieties contain higher levels of anthocyanins, giving them potent anti-inflammatory properties.
2. Boosts Immunity
- High levels of Vitamin C strengthen the immune system by promoting white blood cell function and enhancing resistance to infections.
3. Supports Vision Health
- Tamarillos are rich in Vitamin A and beta-carotene, essential for maintaining good vision and preventing eye disorders like macular degeneration and cataracts.
4. Promotes Weight Management
- Low in calories and fat, tamarillos are an excellent choice for those aiming to lose or maintain weight. Their fiber content also promotes a feeling of fullness, reducing overeating.
5. Improves Heart Health
- Potassium in tamarillos helps regulate blood pressure by balancing sodium levels. This, combined with their low cholesterol and fat content, makes them heart-friendly.
- Their antioxidants prevent the oxidation of LDL cholesterol, reducing plaque buildup in arteries.
6. Enhances Skin Health
- The antioxidants, Vitamin C, and Vitamin A in tamarillos protect skin cells from damage, promote collagen production, and help maintain youthful skin.
7. Regulates Blood Sugar
- Tamarillos have a low glycemic index, making them suitable for people with diabetes. They help regulate blood sugar levels by slowing the release of glucose into the bloodstream.
8. Aids Digestion
- The fiber content in tamarillos supports healthy digestion, prevents constipation, and maintains a healthy gut microbiome.
9. Detoxification
- Tamarillos help detoxify the liver and kidneys due to their diuretic properties, assisting in flushing out toxins.
10. Reduces Stress
- Magnesium and B vitamins in tamarillos contribute to reducing stress and improving mood by supporting brain function and nervous system health.
Culinary Uses
Tamarillos can be used in various ways due to their unique tangy-sweet flavor:
- Raw: Scoop out the flesh and eat it as is, or add to salads for a tangy kick.
- Juices and Smoothies: Blend tamarillos with other fruits for refreshing beverages.
- Cooking: Use tamarillos in sauces, chutneys, or jams. Their tartness complements meats and curries.
- Desserts: Include them in cakes, pies, or fruit tarts.
- Pickling: Tamarillos can be pickled for a tangy condiment.
How to Select and Store Tamarillos
- Selection: Look for firm, smooth-skinned tamarillos with vibrant colors. Avoid ones with wrinkles or soft spots.
- Storage: Store at room temperature until ripe, then refrigerate to extend freshness. They can last up to two weeks in the fridge.
Potential Side Effects
While tamarillos are generally safe to consume, some considerations include:
- Allergies: Rare but possible. People with allergies to nightshade plants (e.g., tomatoes, potatoes) should exercise caution.
- Acidity: Tamarillos are naturally acidic, which may cause discomfort for people with sensitive stomachs or acid reflux.
Fun Facts
- New Zealand markets tamarillos as the “tree tomato” and has popularized them globally.
- The name “tamarillo” was coined in 1967 to differentiate it from the common tomato.
- The fruit’s peel is bitter and is typically not consumed.
Tamarillos are a versatile, nutrient-packed fruit that offers immense health benefits, making them a valuable addition to any diet. Whether eaten fresh or incorporated into recipes, they can enhance both flavor and nutrition.
