The Benefits of Carica Fruit, One of the Best Sources of Vitamin C
Each region with different types of climate has its own special fruits. In the highlands of Indonesia, one of the typical fruits that you can find is the Carica fruit (Vasconcellea pubescens). Thanks to its nutritional content, this fruit has various potential for health.
Carica Fruit Content
Carica is the name of a typical fruit of the Dieng Mountains originating from the province of Central Java, precisely in the Wonosobo Regency.
Before knowing the benefits of Carica, of course, you need to understand its nutritional content. The reason is, that all the benefits of Carica are obtained from its content.
Citing the Indonesian Food Composition Data site, this is the nutritional content of 100 grams of Carica fruit.
- Vitamin B1: 0.32 milligrams (mg).
- Vitamin C: 85 mg.
- Carotene: 1,000 micrograms (mcg).
- Calcium: 51 mg.
- Phosphorus: 33 mg.
- Iron: 1.9 mg.
- Fiber: 1 gram.
- Water: 93.4 grams.
- Carbohydrates: 3.7 grams.
In addition, Carica fruit contains plant-specific compounds or phytonutrients, namely quercetin glycosides, rutin, and mangoslin.
At the same size, the calories of ripe Carica fruit are also relatively low, which is only 32 kcal.
Benefits of Carica Fruit
From the nutrients contained, here are the benefits of carica that you can get.
1. Maintain bone strength
There are various minerals related to bone health, such as calcium, phosphorus, and iron. These three minerals can be found in Carica fruit.
Well, calcium and phosphorus are minerals that makeup bones. Consumption of intake of these two nutrients will make bones stronger.
Meanwhile, iron and vitamin C stimulate the production of collagen which is needed to form bones.
2. Defecate Smoothly
If you have constipation, eating Carica fruit can help you because of its fiber and water content. As a water-rich fruit, Carica fruit is composed of 90% water.
Fiber helps smooth the process of digestion of food so that feces can come out more easily from the intestines.
Water also helps soften stools so you don't have to strain to get them out. Water also keeps the muscular walls of the large intestine flexible.
So, the large intestine can work well to expel feces.
3. Maintain eye health
Fruit with another name papaya mountain is rich in beta-carotene. This compound is also called provitamin A which can later be converted into vitamin A by the body.
Beta-carotene is useful for maintaining eye health. Once converted into vitamin A, this fruit keeps the retinal cells in order to see well at night.
Therefore, vitamin A helps prevent night blindness. In addition, vitamin A is a nutrient to prevent dry eyes. So, you are not easily affected by eye infections.
4. Maintain skin beauty
Consumption of good fruits to support skin health. This benefit comes from the content of vitamin C and beta-carotene.
Citing a study published in Antioxidants (2019), vitamin C and beta-carotene are antioxidants.
Later, these two vitamins help ward off and "pick up" free radicals from pollution to ultraviolet rays.
This way of working will protect the skin from damage, such as wrinkles, sagging skin, and other signs of skin aging.
If you want to eat food sources of antioxidants, you can choose Carica fruit.
5. Strengthen immunity
Another important benefit of Carica is to maintain the immune system. These benefits are derived from the content of beta-carotene and vitamin C.
Beta-carotene is known to increase the number of immune cells while making them more active. So, the body can attack disease-causing pathogens better.
In addition, vitamin C increases the protective layer on the body's organs so that the body is not susceptible to exposure to bacteria, viruses, and other pathogens.
Vitamin C also collects in immune cells which can help kill microbes.
6. Lowers the risk of heart disease
Who would have thought that the benefits of Carica can maintain heart health? Yes, again, this benefit comes from the antioxidant content, namely vitamin C and a compound called rutin.
Antioxidants protect damage to cells that trigger increased levels of bad cholesterol (LDL) that clog blood vessels.
So, intake of antioxidant nutrients from Carica fruit reduces the risk of narrowing and hardening of the arteries or atherosclerosis.
Vitamin C is also useful for increasing nitric oxide compounds that can increase blood vessel dilation. So, blood flow is smooth and blood pressure decreases.
The fiber content in Carica fruit also reduces the absorption of cholesterol in the blood and removes it through feces.
So, cholesterol levels are reduced, and reduce the risk of heart disease.