Introduction
Carambola, also known as starfruit, is a tropical fruit noted for its unique star-shape when sliced. Native to the countries of Southeast Asia and Indonesia, carambola have grown in popularity due to their pleasant sweet-tart flavor and high nutritional profile. Nutritional information reveals that carambola is nutrient rich and provides minerals such as manganese, potassium, copper and magnesium.
Manganese
Manganese is an essential trace mineral found within plant foods like fruits and vegetables, including carambolas. It is critical in maintaining good health and contributes to physiological processes such as absorption and metabolism of other nutrients, energy production, bone formation and blood coagulation (Blandino et al., 2014). Adequate amounts of manganese are necessary for optimal growth, reproduction and functioning of immune systems (Granai et al., 2012). Half a cup of fresh or canned carambola can provide 0.58 mg of manganese,while dried carambola can supply over 2 mg per fully matured fruit (United States Department of Agriculture [USDA], 2020).
Potassium
The average human body needs 4500mg of potassium daily – with only 120mg officially recognized as a minimum dietary intake (Simpson & Kaczmarzyk, 2019) – but most Americans do not get enough (National Institute of Health [NHI], 2021). Potassium supports healthy function of many body organs, including the heart, muscles and nerves. High intakes of this electrolyte has been associated with lowering risk of hypertension, stroke and cardiovascular diseases (Hirata et al., 2009). Around one hundred grams of raw carambola boasts 11% of the Recommended Daily Allowance [RDA] of potassium (717 mg), while half a cup of canned carambola provides approximately 240 mg (Hawthorn Fruit Co., 2006; USDA, 2020).
Copper
Though often overlooked, copper is essential for several bodily functions, helping to form red blood cells and absorbing iron into the bloodstream (US National Library of Medicine, 2020). They also play important roles in immunity, wound healing, DNA recognition and repair, iron utilization, enzymatic expression, bone strength and skin pigmentation (Siddiqi et al., 2015). A single large serving (100grams) of carambola supplies 32% of RDA value of copper (~0.25 mg) from just 68 calories worth of food (Vermaak et al., 2011; USDA, 2020).
Magnesium
Magnesium is a noteworthy mineral vital for hundreds of different biochemical reactions throughout the body (Arbona et al., 2017). Responsible for preserving mental capacities and providing cellular energy through adenosine triphosphate (ATP) regeneration, it protects against neurological disorders, helps regulate sleep patterns and tempers anxiety levels (Foad, Hassanipour & Morshedzadeh, 2018). Magnesium deficiency can hinder proper physical movement and the development of bones, cause stomach cramps, insomnia and irregular heartbeat (Herrera-Arellano et al., 2008). An impressive 81 gm of magensium can be obtained by consuming half a cup of freshly prepared, diced caramolba -- surpassing ~18% of RDA recommended values (Harvi Foods, 2010; USDA, 2020).
Conclusion
Nutritionists have long proclaimed carambola as an exotic SuperFood® packed with nourishments, antioxidants and assorted vitamins and minerals. Of these micronutrients, four significant minerals were identified: manganese, potassium, copper and magnesium. All possessing independent, undeniable benefits for the overarching health and wellness of humans, each individual mineral was detailed in terms of its source, importance, physical effects and recommended daily consumption. Knowing the extent of what carambola lends enables responsible eaters to make far more informed decisions about which foods should populate their diet.
Calcium | 0.003 grams |
Daily Value 1.3 g
|
Iron | 0.08 mg |
Daily Value 0.018 g
|
Magnesium | 0.01 grams |
Daily Value 0.4 g
|
Phosphorus | 0.012 grams |
Daily Value 1.25 g
|
Potassium | 0.133 grams |
Daily Value 4.7 g
|
Sodium | 0.002 grams |
Daily Value 2.3 g
|
Zinc | 0.12 mg |
Daily Value 0.011 g
|
Copper | 0.14 mg |
Daily Value 0.9 mg
|
Manganese | 0.04 mg |
Daily Value 0.0023 g
|
Selenium | 0.6 ug |
Daily Value 0.055 mg
|