Feijoa that little green fruit that grows on a shrub type tree, they're absolutely gorgeous! Closely related to Guavas, they are often referred to as the Pineapple Guava. These small green fruits are reminiscent of kiwis. They are egg-shaped, and the inner flesh can be scooped out and eaten along with the pulp and seeds. The texture is similar to a pear while the flavor is slightly citrusy and sweet.
Wow, what a Tasty Little Fruit!
Feijoas are best enjoyed when soft and ripe. They grow mostly in South America, Brazil, Australia and New Zealand and grow on a species of the Myrtle tree. The flowers are exceptionally pretty and the fruit is about the size of an egg – some bigger, some smaller, depending on the variety. The flesh has a sweet aromatic, juicy flavor, which tastes like a combination of pineapple, apple and mint. They have a clear gelatinous pulp just like guavas, with a pleasant grainy texture that makes for a taste sensation.
Whether you are eating the fruit for its health benefits or its exotic taste, you will benefit from its impressive nutrient content. There is a high level of vitamin C as well as a diverse selection of B vitamins and trace amounts of vitamin E, K and A. They also contain moderate levels of copper, manganese, magnesium, potassium, iron and calcium.
One website says that Feijoas can assist with Energy production and Antioxidant defence. One cup contains 10% of Manganese, which is a Cofactor in some enzymes that are important in these areas of health.
For example, some enzymes disarm free-radicals that are produced in the mitochondria (the energy production factories in our cells) that require Manganese.
Another website says the B vitamins Feijoas contain are incredibly important for the overall functioning of the body, particularly when it comes to metabolic activities like synthesizing proteins and red blood cells, directing hormone production, stimulating nervous system function, generating energy within the cells.
Due to the components of Folate, various Antioxidants that are known to provide Neurological benefits, and a good supply of Potassium, having Feijoas in your diet, may improve your focus, memory and concentration.
One writer says that a good supply of Potassium is linked to an increase of blood flow to the brain which enhances cognition, concentration and neural activity.
This little fruit also contains a generous amount of Vitamin B6 that benefits our Mood Levels offering some protection from depression, for many. Please don't have too many at a time because your intake of Vitamin B6 must not be excessive!
These benefits are also reported: They help to Boost Immunity, much needed in our day and also for Regulating Blood Pressure; High levels of dietary Fiber Aids Digestion and Peristalsis (that’s the movement we need in our Colon each day). Such dietary Fiber is needed to keep LDL Cholesterol in check; The Antioxidants present Improves Cognition, that is memory retention and better focus; The small amount of natural Iron help to Increases Circulation. In addition to those, this is an especially good fruit for Diabetics, due to its low level of calories and carbohydrates, which can help regulate the production and release of insulin in the body.
In Autumn, this fruit can grow plentifully and is used in a variety of ways, including fruit leathers (in a dehydrator) and preserves in glass jars!
If you haven’t seen a feijoa before, imagine a fruit resembling a lime that – once cut open – looks like a cucumber inside. Feijoas have a sweet flavour reminiscent of guava crossed with pineapple and quince. To eat a feijoa, just cut it in half horizontally and scoop out the jelly flesh as you would a kiwifruit.
Where do feijoas come from?
Even though feijoas – the fruit of the feijoa plant (feijoa sellowiana) – are native to Brazil, New Zealanders have made them their own. “We used to get feijoas by the wheelbarrow and then push it around to sell them to our neighbours,” says the feijoa fan, reminiscing about the flavours of his childhood. Now, living in Australia, he “smashes” feijoas whenever they’re in season: from March to June in the Southern Hemisphere, depending on where they are grown.
Feijoas are also a massive export industry for New Zealand. The country’s Ministry of Primary Industries recorded 54,003 kilograms of feijoa exports in 2016, compared to 20,637 exported in 2010. So if you’re not buying your feijoas fresh from one of the few farms in Australia, like Hinterland Feijoas, you may be buying a New Zealand-owned product.
Feijoas are also grown and eaten in many other South American countries, Russia, Iran, Spain and Italy.
A healthy kick of nutrients
Beyond their flavoursome reputation, feijoas are renowned worldwide because they pack such a powerful health punch.
“It’s a super high fibre fruit that’s rich in vitamin C,” says co-owner of Hinterland Feijoas and feijoa fanatic, Sally Hookey. “Feijoas also contain natural Folate, so they are fantastic for pregnant women. On top of that, they've got potassium, magnesium and other vitamins and minerals.
SBS Australia
Are You Going To Try A Tasty Feijoa?
Feijoas Nutrients and Benefits
AI Overview
Feijoas (pineapple guavas) are nutrient-dense, subtropical fruits high in vitamin C, dietary fiber, and potassium, which support immunity, digestion, and heart health. These low-calorie, antioxidant-rich fruits (especially in the peel) provide anti-inflammatory and potential anticancer properties, along with essential minerals like manganese.
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Key Nutritional Content (per 100g)
- Vitamin C: High concentrations (approx.
mg), crucial for immunity and skin health.
- Dietary Fiber: Rich in fiber (approx.
g), aiding digestion.
- Potassium: Contains substantial levels (
mg) to aid in blood pressure regulation.
- Antioxidants: Rich in flavonoids, polyphenols, and proanthocyanins, with higher concentrations in the peel than the pulp.
- Low Calorie/Fat: High in water and fiber, making them ideal for weight management.
- Other: Contains Vitamins B6, E, K, folic acid (folate), iron, magnesium, and calcium.
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Key Health Benefits
- Boosts Immunity: High vitamin C helps strengthen the immune system.
- Improves Digestion: High fiber content promotes a healthy gut microbiome and regular bowel movements.
- Antioxidant Protection: Antioxidants neutralize free radicals, reducing oxidative stress and cell damage.
- Heart Health: High potassium and low sodium levels help manage blood pressure.
- Antimicrobial and Anti-inflammatory: Feijoa peel extracts show potential antibacterial and antifungal effects, while flavonoids reduce inflammation.
- Skin Health: Vitamin C helps with collagen synthesis and skin repair.
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Tips for Consumption
- Eat the Peel: The skin contains the highest levels of antioxidant flavonoids.
- Ripening: They are ripe when soft to the touch and can be placed in a paper bag with an apple or banana to speed up the process.
- Usage: Often eaten fresh by scooping out the pulp, used in smoothies, or added to salads.
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Key Health Benefits
- Immune System Support: The high vitamin C content helps stimulate white blood cell production and acts as a potent antioxidant to fight infections.
- Digestive Health: Feijoas are rich in soluble and insoluble fibre, which prevents constipation, nourishes beneficial gut bacteria, and may help protect the colon.
- Heart Health: The combination of high potassium and low sodium helps relax blood vessels, maintaining healthy blood pressure levels.
- Blood Sugar Management: With a relatively low glycemic index (31), feijoas are absorbed slowly, preventing rapid spikes in blood sugar and insulin.
- Antioxidant & Anti-inflammatory: They contain polyphenols like flavonoids (catechin and quercetin), which reduce oxidative stress and inflammation throughout the body. The peel actually contains significantly higher antioxidant levels than the flesh.
- Cognitive Function: Nutrients like folate and potassium support increased blood flow to the brain, which may enhance focus, memory, and concentration.
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Precautions
- Iodine Sensitivity: Due to their iodine content, individuals with specific thyroid conditions (like thyrotoxicosis) should consult a doctor before consuming them in large amounts.
- Moderation: Overconsumption may cause digestive upset due to the high fibre content. Some sources suggest limiting intake to 2–3 fruits per day for certain individuals.
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