The tropical nance fruit is native to the Caribbean, Central and Latin America and grows on the Byrsonima crassifolia tree. It has a similar shape to cherries but has a distinct appearance, with a golden or yellow-orange color and a white, oily pulp. It bears a strong odor and the flavor of nance fruit can vary from sweet to acidic. Each fruit contains a single large pit or stone that holds two to three seeds.
Its golden skin protects a creamy white pulp. Nance fruit is delicious in smoothies, sweets, and even savory meals, whether eaten fresh or cooked.
Learn about the nutritional value, health benefits, and culinary applications of nance fruit in this comprehensive article.
What Is Nance fruit?
The nance fruit, also known as nanche, yaca, and hogberry, is a small tropical fruit that grows on the Byrsonima crassifolia tree in the Caribbean, Central and South America.
The nance fruit is the fruit of the Byrsonima crassifolia tree, which is a 10–20-inch-tall drought-tolerant shrub. It is also known as red nance or guajacote in certain regions, such as Mexico and Costa Rica, where the red-fleshed Malpighia mexicana variety is more common.
Nance fruit is typically yellow or orange in color and has a sweet and unique flavor that may be described as a combination of banana, lychee, and pear, with a hint of cheese. It has a small size, measuring under 1 inch in diameter, and is characterized by a white, oily pulp and a large pit containing up to three white, inedible seeds.
What Does Nance fruit Taste Like And How To Eat It?
Nance fruit looks like a cherry but delivers a unique taste and strong odor. It has a sweet, tangy flavor similar to a combination of apricot and lemon. The fruit is often eaten fresh, or it can be used to make jams, jellies, and other sweet preserves. Some people describe the flavor of nance fruit as slightly floral, with hints of tropical fruit. The texture of the fruit is similar to that of a grape, with a thin skin and a soft, juicy interior.
Fresh nance fruit is widely available throughout the Caribbean and Latin America. However, locating it can be trickier in the USA. You can find Nance fruit in the frozen food area or canned in syrup in some specialized supermarkets. Be aware that the preserved nance fruit will have more sugar than the fresh kind.
Raw Nance fruit is edible if the pit is removed. It’s sweet flavor makes it a natural in many baked goods. Here are some suggestions for cooking with nance fruit:
- Incorporate nance fruit, either fresh or frozen, into your smoothies.
- Dress salads with chunks of fresh nance fruit.
- Put in jams and jellies
- Fresh nance fruit, cut, goes well with poultry recipes.
- Use either fresh or thawed nance fruit, chopped, in a fruit cobbler.
What Is The Nutritional Profile Of Nance Fruit?
Half a cup (56 grams) of nance fruit has an impressive 59% of the daily value for vitamin C. Vitamin C aids in the formation of red blood cells and the repair of tissue, making it crucial for the immune system and the healing of wounds.
The dietary fiber content of the same serving of nance fruit is 16% of the Daily Value. Dietary fiber from fruit is linked to a lower risk of death and long-term health problems like heart disease. It also keeps your digestive system healthy and working well.
A 1/2-cup (56-gram) serving of whole pitted nance fruit –- around 17 total –– packs the following nutrients:
- Calories: 41
- Carbs: 9.5 grams
- Protein: 0.4 gram
- Fat: 0.7 gram
- Fiber: 4 grams
- Vitamin C: 59% of the Daily Value (DV)
- Vitamin K: 7% of the DV
- Vitamin E: 5% of the DV
- Calcium: 2% of the DV
- Magnesium: 3% of the DV
Also, research shows that nance has a lot of antioxidant activity. This is probably because it has a lot of vitamin C and phenolic compounds, as well as carotenoids.
What Are The Health Benefits Of Nance Fruit?
Raw Nance fruit is delicious, but it may be juiced and used in baked goods, it can also be included as a healthy addition to meals. When combined with other dietary strategies, such as consuming iron, vitamin C, and calcium-rich meals, nance fruit’s high vitamin C content may help lower blood levels of lead. The high vitamin C content may also strengthen the immune system, making you less susceptible to illness.
The health advantages of nance fruit also include:
Improves Cardiovascular Health
While there is no specific research on the effects of nance fruit on cardiovascular disease, it is thought that the nutrients in nance fruit may help reduce the risk of cardiovascular disease and stroke. Some research has suggested that consuming white-fleshed fruit on a daily basis may decrease the risk of stroke. Nance fruit is high in fiber, which is known to help reduce cholesterol levels and blood pressure, both of which are risk factors for cardiovascular disease. Therefore, including nance fruit in your diet may help reduce your risk of cardiovascular disease by promoting heart health.
Improves Digestion
Nance fruit is a good source of dietary fiber, which can help support the health of your digestive system. This type of fiber aids in digestion, adds bulk to your stool, and promotes the growth of healthy gut bacteria. Consuming foods that are high in fiber, like nance fruit, can also help you feel fuller faster and potentially reduce your caloric intake. This is because dietary fiber helps add bulk to your food, which can increase feelings of satiety. Overall, including nance fruit in your diet may help support the health of your digestive system.
Helps In Improving Skin Health
Nance fruit is a good source of vitamin C, which has been shown to support skin health by helping to produce collagen and protecting against sun damage. While there is not specific research on the effects of nance fruit on skin health, the high levels of vitamin C in this fruit make it a potentially useful source of this nutrient for maintaining healthy skin. Nance fruit also contains vitamins A and E, which may help nourish and maintain more youthful-looking skin when consumed in fruits and vegetables
Origin Of Nance Fruit
Nance trees are adapted to growing in tropical and subtropical climates, they are native to Central and South America and can be found growing from southern Mexico to Peru and Brazil. They grow well in tropical and subtropical climates and are resistant to drought, thriving in sandy and rocky soils. Nance tress can be found at altitudes ranging from sea level to 6,000 feet (1,800 meters) in Central and South America.
Nance fruit is often sold in jars of water in markets, which helps preserve the fruit. In addition to being found in the wild, nance trees are also popular in ornamental gardens for their decorative blooms and abundance of fruit. They are valued for their ability to thrive in a variety of climates and soil conditions.
Rahul is a sports and performance consultant. Over the course of his 15-year career in the fitness sector, he has held positions as a strength and conditioning instructor, gym owner, and consultant.
He is deeply committed to assisting people in finding happiness and feeling good about themselves.
Rahul has a master’s degree in exercise science and is a certified NSCA CSCS and CISSN.