It does not seem very nice to name a fruit based on its appearance, but this time I will let it slide the benefits of the ugli fruit, because this unattractive fruit is ugly on the surface. The Ugli fruit is a mestizo fruit that is found in a tropical climate and is an incredible source of vitamin C, fiber and other nutrients, such as pectin and coumarin. It has only existed for the past 100 years, but at that time it has developed a very specific reputation for a unique, sweet but sour taste. Technically, ugli fruit is the Jamaican form of tangelo, which is generally a race of tangerine and grapefruit. Therefore, do not let the external appearance fool you, the ugli fruit is worth it. Why? Because ugli fruit has beautiful health benefits, such as helping to lose weight, increase immunity and support the heart, among others.
Benefits of Ugli Fruit:
1. Help in Weight Loss:
The benefits of Ugli fruit have a low calorie count per serving and contain no carbohydrates or fats, making it obvious for those trying to lose weight, along with a balanced diet and exercise routine. It is not just the low calorie count of this fruit that helps. The presence of fiber in ugli fruit is also a key in weight loss; High fiber diets are essential for maintaining a healthy weight or losing weight, if necessary. One reason for this is that fiber helps you feel full for a longer period of time after eating, so you can wait longer to eat again without being hungry immediately. High fiber intake can also decrease the absorption of toxins in the intestine and improve the secretion of hormones in the digestive tract. There is a type of fiber that is specifically found in citrus fruits, known as pectin, that has several proven benefits, including the help of weight loss. In one study, it was found that pectin reduces appetite, improves satiety and energizes participants when they ingest even a small amount.
2. Improves the Function of the Immune System:
Like most citrus fruits, the benefits of ugli fruit is a great source of antioxidants, which includes (but is not limited to) vitamin C. Antioxidants are important nutrients because they fight the damage that excess free radicals can cause the body Unfortunately, the western lifestyle and diet provide unnaturally high exposure to free radicals that cause oxidative stress in the body. Mutations and diseases caused by free radicals include large killers such as cancer, heart disease, stroke and many others. On the contrary, consuming foods rich in antioxidants, such as green leafy vegetables, fruits and teas, regularly provides your body with the defenses it needs to function the way it was designed to function. Remember, your body is meant to fight the disease. Vitamin C is a very popular antioxidant, and with 70 percent of the recommended daily value in only half of a ugli fruit, you will surely get the benefits of eating ugli fruit regularly when you see an increase in your immune function.
“Vitamin C stimulates the production of white blood cells in the bloodstream while protecting them from oxidation”.
Ugli fruit also contains 8 percent of the recommended daily intake of dietary fiber per serving. Fiber is important for many of your body’s systems, including the immune system; When you eat enough fiber, your intestine is properly “clustered” and is capable of eliminating carcinogens and other toxins from your system, as well as prolonging stomach emptying and increasing the percentage of nutrients absorbed by your system. Because most of your immune system is inside your intestine, intestinal health is closely related to a strong level of immunity to disease and disease. In fact, a study focusing on ovarian cancer found that high fiber intake may contribute to a decrease in cancer risk. Fiber is also responsible for strengthening the walls of the colon, which also contributes to immune health. Pectin in citrus fruits can also help relieve diarrhea, which negatively affects the digestive system and immune reactions.
3. Help Fight Diabetes:
Because the benefits of ugli fruit is a low-calorie food that contains zero grams of fat or cholesterol, it ranks low on the glycemic index scale. While a diet rich in low glycemic foods does not really help with weight loss, according to long-term research, foods with a low GI are important in the treatment of diabetes. The presence of fiber in the ugli fruit also helps maintain healthy blood sugar levels. Another way that ugli fruit can be useful in combating diabetes is the presence of citrus pectin that I mentioned earlier. One study suggested that pectin that is specifically found in citrus fruits can be a great help in relieving the symptoms of type II diabetes; This is probably due to the fact that pectin decreases the activity of enzymes that break down starches and sugar in the digestive system, helps protect against blood sugar spikes and decreases the absorption of sugar and carbohydrates.
4. Good for the Heart:
The benefits of Ugli fruit also have several benefits to protect the heart from abnormal diseases or functions, due in part to its high antioxidant load. In addition, the presence of pectin and fiber is also compatible with the health of the cardiovascular system. Pectin has been shown to reduce cholesterol levels specifically in those at risk of coronary artery disease when introduced into the diet without any other changes in diet or routine. Cholesterol concentrations are closely related to the instance of heart disease, so it is important to maintain healthy cholesterol levels to protect the heart from future diseases. A diet high in fiber is also related to a reduction in the risk of heart disease. Fiber is associated with a regulated cholesterol level and triglycerides in the blood. The more pronounced the fiber intake, the less likely a person is at risk of developing hypertension and other factors of heart disease, including metabolic syndrome. This is the reason why the Mediterranean population has such a low rate of heart disease compared to Westerners.
5. It Can Reduce the Risk of Cancer:
There are rarely healthy foods that do not affect cancer risk in any way. This is because foods with positive nutritional content increase your body’s ability to fight disease, while a typical American’s diet contains most of the foods that do the opposite. Cancer is simply a collection of damaged cells that gather together, and that is why I am a firm believer in the use of natural cancer treatments instead of dangerous chemotherapy drugs. In addition to its antioxidants that fight cancer, the benefits of ugli fruit also contain other nutrients that are known to protect against cancer. On the one hand, pectin causes apoptosis (programmed cell death) in colon cancer cells under certain conditions and can be a useful addition to a diet designed to help the body fight colon cancer. Ugli fruit also contains coumarin, a chemical compound that is found naturally in many different types of plants. Coumarin has been studied more recently as an alternative to traditional chemotherapy drugs, which have a long list of abominable side effects and problems with multi-drug resistance (when the body can no longer process certain pharmaceutical substances in the right way) . On the other hand, coumarin is a substance of plant origin with virtually no side effects and no drug resistance problems. In fact, coumarin is a hot topic in the world of cancer research at the moment because it has an obvious impact on a wide variety of cancer types through several mechanisms of action, not just one.
Another common nutrient class in fruits, including ugli fruits, is terpene. This large classification of organic compounds has several purposes in different body systems, including as “biosynthetic building blocks in almost all living creatures.” Terpenes found in citrus fruits in particular have shown promise in the reduction of malignant mammary and pancreatic tumors.
6. Useful for Dissolving Kidney Stones and Gallstones:
The terpenes in the benefits of ugli fruit that can fight cancer are the same that show the possibility of dissolving gallstones and kidney stones. One of them in particular, known as limonene, has been used for this purpose in Japan for some time.
Ugli Fruit Nutrition:
Ugli fruit contains some of the amazing nutritional benefits of its three “parental” fruits, and even improves on one of them, but I will address it later. A serving of ugli fruit (½ fruit, about 122 grams) contains approximately:
- 45 calories
- 11 grams of carbohydrates
- 1 gram of protein
- 2 grams of fiber
- 42 milligrams of vitamin C (70 percent DV)
- 20 milligrams of calcium (2 percent DV)
Like all fruits, ugli fruits also contain incredible antioxidants (in addition to vitamin C) and other important nutrients. Ugli fruit is nutritionally closer to orange, although the two are not identical. Oranges yield more calories per serving, but also contain more fiber and sugar. They also duplicate ugli fruit in the presence of vitamin C. In general, while ugli fruits are nutritionally valuable, common oranges offer a similar (sometimes) better nutritional content. However, nobody wants to eat the same thing every day, right? Ugli fruits offer a different flavor than traditional citrus fruits because they combine more than one flavor and are a fun fruit to introduce into your diet.
Possible Side Effects on the Benefits of Ugli Fruit:
As with any food, you may be allergic to ugli fruit, although no medical cases of fruit allergy have been reported. If you experience any type of inflammatory side effects such as swelling of the mouth or hives, stop eating ugli fruit immediately and consult your doctor. An important thing to keep in mind is that, although ugli is a variety that comes in part from grapefruit, it does not have the same medicinal interactions that are found with grapefruit. Grapefruit limits the activity of an enzyme responsible for breaking down drugs within the body, increasing the levels that remain in the body and increasing side effects and negative interactions. However, if you are prohibited from eating grapefruit due to these interactions, it should be safe for you to eat ugli fruit.
What is Ugli Fruit?
The Ugli fruit is the Jamaican variation of the tangelo, which was originally experienced at the end of the 19th century. However, the exact variation of the ugli fruit was not found until 1917 when a farm owner named GGR Sharp discovered it on his land. He subsequently pollinated the plant, using cultivars that contain the least amount of seeds, and began exporting the plants in the 1930s to England and Canada, and then expanded to New York in 1942.
How to Select and Eat Ugli Fruit?
Before they ripen, ugli fruits have a yellowish green skin. However, most varieties turn orange as they ripen, although some end in bright yellow or green when ripe. When choosing ugli fruit at your local market, be sure to look for any drying around the navel and only choose those that do not have dry skin. There should be some elasticity in the skin under slight pressure, and small dents are common. Due to the color differences involved in the cultivation of ugli fruit, color should not be a consideration when choosing an individual fruit. The most common way to eat ugli fruit is similar to how you can eat a grapefruit, cutting it in half and using a spoon to remove it from the skin. Compete with the grapefruit in size, sometimes surpassing it by a small margin. Ugli fruit is generally sweet enough to eat without added sweetener, since it tends more to the sweet side of the orange compared to spicy tangerine. Ugli fruit is considered to be in season between November and April of each year and is generally available in most fresh fruit markets worldwide during that season.
How Can You Eat Ugli Fruit?
You can eat ugli fruit in more ways than one. If you are interested in adding sweet fruit to your morning smoothie, you can try a Ugli fruit smoothie that will give you a boost of antioxidants and potassium along with a delicious flavor. For a fresh salad with an ugli addition, you can add any type of variation you want, and it will surely delight you.
Final Thoughts on the Benefits of Ugli Fruit:
- The Ugli fruit is a Creole combination of orange, grapefruit and tangerine.
- It is produced only in Jamaica and is exported to the rest of the world during the “in season” months from November to April.
- Ugli fruit contains large amounts of vitamin C and fiber in each serving.
- The various benefits of this fruit include an aid to weight loss, nutrients that fight cancer, protection against diabetes and heart disease, and the dissolution of gallstones and kidney stones.
- Ugli fruit has only existed for about 100 years.
- There are no known side effects of ugli fruit, and it does not have the same drug interactions that grapefruit is known to have.