The tamarillo, often referred to as the “tree tomato,” is an oval-shaped fruit native to the Andes of South America. Known for its distinct sweet-tart flavor, often compared to a blend of tomato, kiwi, or passion fruit, it is a versatile ingredient. Tamarillos are increasingly appreciated for their potential health advantages.
Nutritional Profile
Tamarillos are a source of vitamins, minerals, and antioxidants. They contain significant amounts of Vitamin C, a powerful antioxidant, along with Vitamin A (often as beta-carotene) and Vitamin E, both possessing antioxidant properties.
Tamarillos also offer essential minerals like potassium, which helps regulate blood pressure, and iron, important for red blood cell production. They provide a range of B vitamins, including B6, thiamine, riboflavin, and niacin. Additionally, tamarillos are rich in various antioxidants like anthocyanins, carotenoids, flavonoids, and phenolic acids.
Health Benefits
The rich nutrient composition of tamarillos provides several health benefits. Their high Vitamin C content supports the immune system by stimulating white blood cell production and protects the body from free radical damage.
Tamarillos contribute to eye health due to their Vitamin A and carotenoid content. These compounds are crucial for maintaining good vision and helping to prevent age-related eye conditions like macular degeneration and cataracts. Vitamins A, C, and E, along with other antioxidants, also support skin health. These nutrients help protect skin from oxidative stress and pollution, potentially reducing signs of premature aging.
The fruit’s dietary fiber aids digestive health, promoting regularity and contributing to a feeling of fullness. This fiber, combined with the fruit’s low-calorie count, can also support weight management. The potassium in tamarillos helps regulate blood pressure, which is beneficial for heart health and can reduce the risk of cardiovascular diseases. The antioxidants in tamarillos also help combat harmful free radicals, which may lower the risk of chronic diseases.
How to Enjoy Tamarillos
Incorporating tamarillos into your diet is simple. You can cut the fruit in half and scoop out the pulp. While the skin is edible, many prefer to discard it due to its bitter taste.
Tamarillos can be eaten raw as a snack or added to salads for their unique sweet-tart flavor. They are versatile in cooked applications, often used in chutneys, sauces, and savory dishes. The fruit can also be blended into smoothies or used in desserts like pies, cakes, or compotes.
Important Considerations
When selecting tamarillos, look for fruits that are completely colored (yellowish-orange, red, or purple, depending on the variety) and yield slightly to gentle pressure. The skin is generally considered bitter and is usually not consumed, though it is technically edible. The small seeds within the pulp are edible. For optimal freshness, store tamarillos in a cool, dark place; once ripe, they can be kept in the refrigerator for up to a week.