Jabuticaba, also known as jaboticaba or jabuticaba açu, is a fruit rich in vitamin C, quercetin and tannin, compounds with antioxidant action, which fight excess free radicals in the body, helping to prevent wrinkles and flaccidity, in addition to preventing the appearance of of diseases such as cancer, heart attack and atherosclerosis.
Because it has great amounts of fiber that help to prolong satiety, in addition to being low in calories, jabuticaba is a great option to include in diets for weight loss. Discover other low-calorie fruits that help you lose weight.
Jabuticaba is a fruit with a purplish skin and a white pulp, which can be consumed in its natural state or used in preparations such as jams, smoothies, juices, mousses or cakes. Jabuticaba can also be found in the form of flour, being sold in natural food stores.
Due to its high content of fiber, vitamin C and antioxidant compounds, jabuticaba offers several health benefits, including:
1. Favor weight loss
Jabuticaba has excellent amounts of fiber, such as pectin, which is especially present in the fruit’s peel, which helps to prolong satiety and control hunger throughout the day, facilitating weight loss.
In addition, jabuticaba is a low-fat and low-calorie fruit, making it a good option to include in weight-loss diets.
2. Prevent cancer
Because it is rich in quercetin, anthocyanins and tannins, compounds with antioxidant action, jabuticaba helps fight excess free radicals in the body, preventing the emergence and multiplication of cancer cells.
3. Improve bowel function
By having great amounts of fiber, jabuticaba helps to increase the absorption of water in the intestine, promoting the formation of fecal cake and facilitating the elimination of feces.
In addition, jabuticaba has good amounts of magnesium, a mineral that helps improve the natural movement of the intestine, helping to eliminate feces.
4. Assist in the treatment of depression
Because it is rich in compounds with anti-inflammatory and antioxidant action, such as anthocyanins and tannins, jabuticaba helps protect cells in the central nervous system against free radicals, improving the production of serotonin, a neurotransmitter responsible for regulating mood and well-being. , helping to treat depression.
5. help control diabetes
Jabuticaba has great amounts of fiber that help slow down the absorption of sugar from food, favoring the balance of blood glucose levels and helping to control diabetes.
Because it is rich in compounds with antioxidant properties, such as quercetin, tannins and anthocyanins, jabuticaba also helps protect the cells of the pancreas against free radicals, improving the functions of the hormone insulin and preventing insulin resistance and diabetes.
6. Lower “bad” cholesterol
As a good source of fiber, jabuticaba helps to reduce the absorption of fat from food, promoting the reduction of “bad” cholesterol levels, LDL, in the blood and preventing diseases such as heart attack, stroke and atherosclerosis.
7. Prevent sagging and premature aging
Jabuticaba is rich in vitamin C, tannins, anthocyanins and quercetin, compounds with powerful antioxidant action, protecting the skin against excess free radicals and preventing premature aging.
In addition, jabuticaba prevents skin sagging, because it has good amounts of fibers that help control blood glucose levels, preventing the formation of advanced glycation products (AGEs), inflammatory compounds that are produced in the skin when ingested. foods with a high glycemic index, such as white bread, ice cream or cake.
8. Regulate high blood pressure
Jabuticaba contains great amounts of potassium, a mineral that helps eliminate excess sodium from the body in the urine, helping to regulate high blood pressure.
Because it is rich in antioxidant and anti-inflammatory compounds, such as tannins, anthocyanin and quercetin, jabuticaba also improves artery health, facilitating blood circulation and preventing high blood pressure.
9. Prevent muscle injury
Jabuticaba helps to prevent muscle damage, because it contains great amounts of anthocyanins, vitamin C and tannins, compounds with antioxidant and anti-inflammatory properties, preventing damage to muscles, especially in high-performance athletes such as soccer or volleyball players.
10. Protect the liver
Because it is rich in compounds with antioxidant action, jabuticaba helps fight excess free radicals, protecting and improving liver functions.
11. Strengthen the immune system
Jabuticaba has good amounts of zinc, an essential mineral in the production of the body’s defense cells. Therefore, the consumption of jabuticaba helps to strengthen the immune system, preventing problems such as flu, allergies or colds.
nutrition information table
The table below contains the nutritional information for 100 g of jabuticaba, which is equivalent to about 20 units:
|
Nutrient |
100 g (20 units) of jabuticaba |
|---|---|
|
Energy |
58 calories |
|
proteins |
0.6 g |
|
fats |
0.1 g |
|
Carbohydrates |
15.3 g |
|
Fibers |
2.3 g |
|
Potassium |
130 mg |
|
Calcium |
8mg |
|
Phosphor |
15mg |
|
Magnesium |
18mg |
|
Vitamin C |
16.2 mg |
|
Zinc |
8.1 mg |
To obtain the nutritional benefits of jabuticaba, it is important that the consumption of the fruit is part of a balanced diet, associated with regular physical exercise.
how to consume
Jabuticaba can be consumed in its natural state or used in the preparation of jellies, juices, mousses or cakes. In addition, jabuticaba can also be found in powder, which can be added to yogurt, smoothies, fruits, cakes or breads.
It is important to remember that fiber and antioxidants are mainly concentrated in the jabuticaba bark. Therefore, it is advisable to consume the skin together with the pulp to obtain the full benefits of the fruit.
As jabuticaba spoils very quickly, the best way to store the fruit is to leave it in the fridge and consume it for up to 10 days. Another way to prevent jabuticaba from spoiling is to separate small portions of the fruit and freeze it in the freezer or freezer, consuming for up to 3 months.
Healthy recipes with jabuticaba
Jabuticaba can be used in healthy recipes, such as mousses, smoothies, juices or jellies.
1. Jabuticaba Mousse
Ingredients:
- 600g of jabuticaba;
- 1 cup of cold water;
- 1 cup of boiling water;
- 4 egg whites;
- 1 gelatine envelope in colorless and flavorless powders;
- 2/3 cup demerara sugar, brown or xylitol sweetener.
Method of preparation:
Place the jabuticabas in a pan, crushing them to pop the fruit. Place the fruit over low heat for about 5 minutes until it starts to give off a pink liquid. Wait until it gets warm, remove the seeds and transfer the fruits to a blender, beating well until you get a homogeneous mixture. Transfer the mixture to a serving dish and add sugar or sweetener, mixing well.
Dissolve the gelatin in 1 cup of ice water and let it rest for 2 minutes. Add the boiling water, mixing well. Add the gelatin to the platter with the jabuticaba, mixing well with a spoon. Beat the egg whites in an electric mixer until they are snowy. Gently add the egg whites to the jabuticaba cream. Cover the serving dish with a lid or plastic wrap and refrigerate for at least 3 hours before serving.
2 Strawberry and jabuticaba smoothie
Ingredients:
- 1/2 cup of strawberry tea;
- 1/2 cup of jabuticaba tea;
- 1/2 cup of water;
- 4 ice cubes.
Method of preparation:
Wash strawberries and jabuticabas well. Place all ingredients in a blender, beating until smooth and serving.
3. Jabuticaba fitness jelly
Ingredients:
- 700g of jabuticaba;
- 200 of water;
- 5 tablespoons of xylitol or other oven and stove sweetener;
- 1 tablespoon of lemon juice.
Method of preparation:
Wash the jabuticabas well and transfer to a pan. Add the sweetener and lemon juice and bring to a boil over medium heat for 40 minutes, stirring occasionally so as not to stick to the bottom. Turn off the heat as soon as the jelly has the desired consistency. Remove the seeds and transfer the jelly to a glass jar with a lid and resistant to high temperatures. Allow to cool and store in refrigerator for up to 30 days.
