Top Star Fruit Benefits and Nutritious Recipes

Imagine a fruit that looks like a star, tastes refreshingly sweet and tart, and packs a powerhouse of nutrients in every bite. Enter star fruit, also known as carambola, a tropical fruit praised for its unique shape, flavor, and numerous health and wellness perks.

This article explores the nutritional profile, health benefits, and delicious ways to enjoy star fruit in everyday meals and recipes.

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Understanding Star Fruit

Star fruit (aka carambola) is a tropical fruit that's sweet, tangy, and edible (even the skin). It's native to Southeast Asia and commonly grown in Southern China, the Philippines, and India—and fits perfectly into salads, smoothies, drinks, and more.

Star fruit tastes like a combination of green grapes, pears, and oranges. It's low in calories, high in vitamins, and packed with antioxidants.

Star fruit grows on carambola trees, which can become 20-30 feet tall. It is harvested in the United States from June to February (when the green fruit shows a hint of yellow) and is typically grown in Florida and Hawaii.

Star fruit is easy to eat because you don't have to peel or seed it. Cutting the fruit crosswise forms a perfect star shape (hence its name).

Star fruits are often yellow, light green, or off-white. Two varieties of star fruit include sweet and tart/sour.

The sour varieties contain a notable amount of oxalic acid. Studies suggest that the oxalate content of star fruit is up to 7 mg/g in sour varieties vs. 0.4-0.8 mg/g in sweet star fruits.

Nutritional Profile of Star Fruit

The nutritional profile of one medium star fruit is as follows:

Calories: 28
Protein: 1 gram
Fat: 0 grams
Carbohydrates: 6 grams
Fiber: 3 grams
Calcium: 3 milligrams
Magnesium: 9 milligrams
Phosphorous: 11 milligrams
Potassium: 121 milligrams
Vitamin C: 31 milligrams
Folate: 11 micrograms
Choine: 7 milligrams
Vitamin A: 56 international units (IUs)
Beta carotene: 22.8 micrograms
Alpha carotene: 21.8 micrograms

Star fruit is loaded with phytonutrients and antioxidants, which may offer an array of medicinal effects.

Health Benefits of Star Fruit

Preliminary research suggests the potential health benefits linked to star fruit, including supporting:

Immune function
Blood pressure
Cholesterol
Heart health
Weight management
Digestive health
Skin health (lower risk of inflammatory skin disorders like eczema, fungal skin infections, and other dermatology concerns)
Hair health due to vitamin C and other micronutrients
Blood sugar

The researchers suggest potential antioxidant, hypoglycemic, hypotensive, hypocholesterolemic, immune-boosting, and anti-inflammatory properties associated with star fruit consumption. However, more human research is needed to confirm these effects.

How to Select and Store Star Fruit

Choosing high-quality star fruit ensures optimal taste and nutrition. Pick firm, ripe star fruit with a smooth texture, yellow-green color, and sweet smell. Ensure the fruit is free from bruising and discoloration (especially brown spots).

Store star fruit in a cool, dark area with good airflow. Arrange the fruit in a single row to avoid bruising. When stored at room temperature, this fruit usually has a short shelf life of a few days, but an edible coating combined with green tea may expand its storage life.

Putting star fruit in a plastic bag in the refrigerator can extend its shelf life by up to a week. If you puree or stew star fruit, you can freeze it to lengthen its shelf life further.

Preparing and Eating Star Fruit

Wash star fruit thoroughly before consumption. Trim the corners if you like, and cut the fruit into sliced stars or wedges.

If you choose sour varieties of star fruit and want to reduce oxalic acid (a naturally occurring compound that may cause toxicity and health problems in individuals with kidney problems), peel off the ridges before eating star fruit.

You can eat the fruit raw, pureed in a blender, cooked (boiled, blanched, steamed, etc.), juices or smoothies, jams, fermented, or pickled.

You might add star fruits to desserts, fruit salads, vegetable salads, meat entrees, and fish dishes. You can also replace apples (or similar fruits) in your favorite recipes with star fruit, bake sliced star fruit into chips, or eat it dried.

Nutritious Star Fruit Recipes

Consider adding these refreshing, nutrient-dense, and delicious star fruit recipes to your collection!

Salads

Smoothies

Parfaits

Entrees

Grilled salmon with star fruit salsa

Appetizers

Dessert and Snacks

Drinks

You can replace just about any fruit with star fruit in your favorite dishes or use sliced star fruit as a garnish.

Precautions and Potential Risks

Specific populations, including those with star fruit allergies or sensitivities, may need to limit or avoid star fruit entirely. In severe cases, signs of an allergic reaction include hives, a rash, swelling, difficulty breathing, or even anaphylactic shock.

The National Kidney Foundation recommends that people with kidney disease avoid eating star fruit because it could harm this group due to toxin (oxalic acid) buildup, which might lead to brain or neurological disorders.

Symptoms include mental confusion, seizures, and death in some cases. People with healthy kidneys can effectively process and eliminate oxalic acid.

Researchers suggest that chronic pancreatitis, dehydration, chronic kidney disease, gastroenteropathy (stomach or intestinal disorders), and ingesting very high amounts of oxalate in star fruit or its juice increase the risk of toxicity.

However, the amount of star fruit that causes toxicity symptoms has yet to be fully understood (more research is needed).

Due to limited research available, pregnant and breastfeeding women are encouraged to check in with their OB/GYN specialist before consuming star fruit.

The doses of star fruit juice offering health benefits used in research studies were 100 grams twice daily, taken for 4 weeks.

Lastly, star fruit could interact with certain medications, such as panobinostat, bosutinib, and venetoclax. Consult a healthcare provider if you have a medical condition or take any medications to determine whether star fruit is safe to eat.

Frequently Asked Questions (FAQs)

Consider the following frequently asked questions about star fruit.

Can you eat star fruit skin?

Yes, you can eat the skin and seeds of a star fruit. Wash the fruit thoroughly and eat all parts raw (or cooked if you prefer). You can also remove the seeds from the fruit.

Is star fruit good for weight loss?

Star fruit is a low-calorie, satiating, fiber-rich, and nutrient-dense fruit that may support a healthy weight when consumed as part of a balanced diet. However, avoid eating star fruit if you have kidney problems or take certain medications.

How many star fruits can you eat in a day?

There are no established guidelines for how many star fruits are safe to eat in a day, but some studies used 100 grams of star fruit juice twice daily over four weeks. General consumption should be individualized based on health status and healthcare provider recommendations.

You can reduce the oxalic acid content of a star fruit by peeling off the ridges, choosing sweet vs. sour varieties, cooking star fruit (steaming, blanching, boiling, etc.), or fermenting or pickling this flavorful fruit.

People with kidney disease, those taking certain medications, individuals allergic to star fruit, and pregnant and nursing women should avoid star fruit unless their doctor says it's okay.

Can pregnant women eat star fruit?

Because more research is needed to ensure the safety of star fruit for pregnant and nursing women, these individuals should avoid eating star fruit unless their doctor gives them permission.

What does star fruit taste like?

Star fruit tastes sweet, sour, tart, or tangy, depending on the variety you choose. Its flavor may resemble green grapes, pears, and oranges.