In the lush rainforests of Southeast Asia thrives the Entawak fruit (Artocarpus anisophyllus), a lesser-known yet nutritionally rich fruit that offers a plethora of health benefits. Despite its obscurity on the global stage, the Entawak fruit is celebrated in its native regions for its unique flavor and medicinal properties.
Botanical Profile of Entawak
The Entawak tree is an evergreen species that can reach heights of up to 45 meters, featuring a straight, cylindrical trunk that can measure up to 90 centimeters in diameter. The tree produces round, brown-yellow fruits approximately 3 to 4 inches in diameter. The flesh of the Entawak is a vibrant orange-red, offering a flavor reminiscent of pumpkin.
Nutritional Composition
Per 100 grams, the Entawak fruit provides:
- Energy: 431 KJ (103 kcal)
- Carbohydrates: 27.12 g
- Sugars: 11 g
- Dietary Fiber: 4.9 g
- Fat: 0.23 g
- Protein: 1.07 g
- Vitamin C: 29 mg
- Potassium: 490 mg
- Calcium: 17 mg
- Iron: 0.54 mg
- Magnesium: 25 mg
- Phosphorus: 30 mg
- Vitamin A (Lutein and Zeaxanthin): 22 µg
This nutrient-dense profile underscores the fruit’s potential as a valuable addition to a balanced diet.
Health Benefits of Entawak Fruit
1. Enhancement of Eye Health
Entawak is rich in carotenoids, including lutein and zeaxanthin, which are known to support eye health. Regular consumption may help protect against cataracts and reduce the risk of age-related macular degeneration by combating oxidative stress in ocular tissues.
2. Cardiovascular Support
The presence of potassium, dietary fiber, and antioxidants in Entawak contributes to heart health. Potassium aids in regulating blood pressure, while fiber helps manage cholesterol levels, thereby reducing the risk of cardiovascular diseases.
3. Immune System Boost
High levels of vitamin C in Entawak enhance the immune system by stimulating the production of white blood cells, which defend the body against infections. Additionally, antioxidants present in the fruit help neutralize free radicals, further supporting immune function.
4. Digestive Health Improvement
With nearly 5 grams of dietary fiber per 100 grams, Entawak promotes healthy digestion. Fiber facilitates regular bowel movements, prevents constipation, and supports a healthy gut microbiome, contributing to overall digestive well-being.
5. Skin Health and Anti-Aging Properties
The combination of vitamin C, vitamin A, and antioxidants in Entawak supports skin health by promoting collagen production, protecting against UV-induced damage, and reducing the appearance of wrinkles. Regular consumption may result in healthier, more youthful-looking skin.
6. Potential Anti-Cancer Effects
Entawak contains compounds such as lycopene, beta-carotene, and zeaxanthin, which have been associated with anti-cancer properties. These antioxidants help neutralize free radicals, potentially reducing the risk of certain cancers.
Incorporating Entawak into Your Diet
Entawak can be enjoyed in various ways:
- Fresh Consumption: After removing the scaly brown-yellow skin, the orange-red flesh can be eaten raw, offering a sweet flavor reminiscent of pumpkin.
- Culinary Uses: The fruit can be used in jams, jellies, desserts, and beverages.
- Roasted Seeds: The seeds are edible when roasted and can serve as a nutritious snack.
Incorporating Entawak into your diet not only diversifies your fruit intake but also provides a host of health benefits.
Culinary Applications
Entawak’s unique flavor and texture make it versatile in culinary uses. Traditionally, the fruit is consumed fresh, but it can also be incorporated into various dishes:
- Jams and Jellies: The natural sweetness and pectin content make Entawak suitable for preserves.
- Desserts: Its pumpkin-like flavor complements baked goods and puddings.
- Roasted Seeds: The seeds can be roasted and consumed as a nutritious snack, offering a nutty flavor.
Conclusion
The Entawak fruit stands as a testament to the rich biodiversity of Southeast Asia, offering a unique combination of flavor and health benefits. Incorporating Entawak into one’s diet can provide essential nutrients and support overall well-being. As global interest in diverse and nutritious foods grows, Entawak presents itself as a noteworthy addition to the array of healthful fruits.
For a visual representation of Entawak’s nutritional composition, consider the following diagram:
| Nutrient | Amount per 100g |
|---|---|
| Carbohydrates | 27.12 g |
| Dietary Fiber | 4.9 g |
| Sugars | 11 g |
| Protein | 1.07 g |
| Fat | 0.23 g |
| Vitamin C | 29 mg |
| Potassium | 490 mg |
| Calcium | 17 mg |
| Iron | 0.54 mg |
| Magnesium | 25 mg |
This diagram illustrates the distribution of key nutrients found in a 100-gram serving of Entawak fruit.
Source: Health Facts On Entawak Fruit