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Discover the Refreshing Benefits of Ice Apples This Summer

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Ice apples, also known as toddy palm fruit, Tadgola, or Nungu, are tropical fruits of the Palmyra palm trees (Borassus flabellifer). They resemble small lychees with translucent white flesh holding a jelly-like pulp and a taste of tender coconut water. Available during the summer (May and June), ice apples are native to Southeast Asia and parts of India. Despite their lesser-known status, they pack a surprising punch of nutrients and health benefits.

This article explores the health benefits of ice apples, their nutritional profile, and how to incorporate them into your diet.

Nutritional Profile of Ice Apples

Ice apples are a powerhouse of essential nutrients, making them a healthy addition to your summer diet. Here’s a breakdown of toddler palm fruit nutrition per 100 grams:

Nutrient	Quantity
Energy	43 kcal
Carbohydrate	10 g
Protein	0.5 g
Fat	0.12 g
Dietary Fiber	2.4 g
Biotin (B7)	2.49 µg
Folate (B9)	24.40 µg
Vitamin C	5%
Carotenoids	50 µg
Potassium	158 mg
Calcium	27%
Iron	1%
Total Polyphenols	28.36 mg

Source: Indian Food Composition Table (IFCT)

While seemingly low in calories, ice apples are surprisingly filling due to their high water content, making them a great choice for those looking to manage weight or stay hydrated during the summer heat.

Health Benefits of Ice Apples

The health properties of ice apples include antioxidant, anti-inflammatory, antibacterial, wound-healing, sedative, stomachic, laxative, diuretic, anthelmintic, and immune response-suppressing effects. Here's how they can help you:

• Rubbing the skin with an ice apple soothes and relieves itchiness, rashes, and prickly heat due to its cooling properties.

• Its anti-inflammatory and antioxidant properties fight free radicals, slowing down ageing.

• As a natural conditioner, it prevents dryness and dullness.

• Ice apple helps with diabetes due to its high vitamin and mineral content. (Consult a doctor before consuming.)

• Rich in fibre, ice apples help with digestion and weight management.

• It boosts the immune system with vitamins A, C, and B7.

• Low in calories and high in water, ice apples maintain electrolyte balance and prevent dehydration and fatigue.

• It relieves constipation and promotes regular bowel movements.

• It helps with stomach issues like ulcers, acidity, heartburn, and liver function due to its high potassium content.

• A natural remedy for chickenpox, ice apple reduces skin irritation and accelerates healing.

• It reduces white discharge in women due to its cooling properties.

• The use of ice apples for pregnant and breastfeeding women is recommended as it reduces digestive problems and morning sickness.

• As it is a good source of vitamins A, B, and C and minerals like potassium, iron, and calcium, ice apples are safe palm fruits for toddler's nutrition. They can be enjoyed fresh, blended in drinks, or made into porridge.

Culinary Recipes and Uses of Ice Apple

To make the most of the health benefits of ice apples, you can incorporate them into various delicious dishes, such as –

• The simplest way to savour ice apples is to consume them fresh. Peel the outer skin and relish the juicy, translucent flesh.

• You can blend the flesh with water, sugar, and a squeeze of lemon for a refreshing summer drink.

• They can also be added to smoothies for a unique twist.

• The pulp can be used to make payasam (a creamy rice pudding), kheer (a milk-based pudding), and burfi (a fudge-like sweet) for a unique and healthy twist.

• Ice apples can be pickled in vinegar or used to make chutneys.

• The outer layer of the ice apple can be roasted or boiled and enjoyed as a vegetable side dish.

Here’s a bonus – a quick and easy ice apple recipe: kheer.

1. Take 4 iced apples, remove the skin and cut them into small pieces.

2. Grind together 10 blanched almonds, ¼ tsp cardamom powder, and the sliced ice apples until smooth.

3. Combine the ground mixture with milk in a pan and cook on medium heat until it thickens.

4. Add half a cup of sugar and cook for 3-4 minutes.

5. Let the kheer cool, then refrigerate for 1 hour before serving chilled.

So next time you see ice apple at the market, grab some and try a new recipe! It’s a fun way to enjoy this delicious and refreshing summer fruit.

Ice Apples in Traditional Medicine

According to traditional practices, various parts of the palmyra palm tree, including the ice apple fruit, are believed to possess therapeutic properties. Here’s a glimpse of ice apples in traditional medicine –

• Ice apples are believed to relieve stomach ailments

• Soft roots are used for their diuretic and anthelmintic properties to address specific respiratory problems

• Bark combined with salt is used as a gargle and mouthwash

• Charcoal from the bark is used as a dentifrice

• Sap treats skin disorders, eye infections, earaches, and wounds.

Who Should Eat an Ice Apple?

Though everyone can consume ice apples, it is particularly beneficial for people with certain health problems, like:

• Digestive issues:

As ice apple is high in dietary fibre, it helps in digestion and prevents constipation, thereby promoting gut health.

• Skin problems:

The hydrating and natural cooling properties of ice apples help reduce skin inflammation and irritation.

• Overweight:

If you aim to lose weight, you can have ice apples without any guilt because ice apples are low in calories.

• Urinary tract infections:

Ice apples have natural diuretic properties, which can help improve kidney health and prevent infections.

• Dehydration:

Due to their high water content, ice apples are ideal summer fruits. They help prevent dehydration and reduce the risk of heat stroke.

Who Should Not Eat an Ice Apple?

Ice apples have several health benefits. However, individuals with the below health conditions should avoid eating ice apples or consume them in moderation.

• Allergies:

If you experience symptoms such as swelling, itching, or hives after consuming ice apples, you should avoid it completely.

• Diabetes:

Though ice apples are low in calories and have a low glycemic index, they also contain natural sugars that can affect glucose levels. Therefore, diabetics must consume them in moderation.

• Gastrointestinal issues:

This high-fibre fruit can cause bloating or stomach discomfort in people with gastrointestinal issues, such as irritable bowel syndrome.

• Kidney problems:

Ice apples are rich in potassium. However, if you have a kidney problem, avoid them, as high-potassium foods can worsen the condition.

• Oral health concerns:

Excess intake can increase the risk of cavities in people with dental issues due to the presence of natural sugars in ice apples.

• Respiratory issues:

The cooling properties of ice apples can aggravate conditions in people with cold or respiratory issues.

• Infants and children:

Due to the high fibre content, infants and young children may find it difficult to digest.

• Individuals on a low-fibre diet:

If you have been advised to follow a low-fibre diet due to any medical conditions, you must limit your intake of ice apples or avoid them.

Tips to Add Ice Apple to Your Diet

Ice apples can be enjoyed in several ways. Here are some tips to add this refreshing fruit to your diet:

• Ice apple smoothie:

Make a smoothie by blending ice apple with mango or banana and yoghurt. You can add a dash of honey and enjoy this nutrient-packed drink.

• Salads:

Add diced ice apples to your fruit salad along with watermelon, papaya, pineapple, cucumber, and mint.

• Eat it fresh:

Remove the skin and eat the fruit as a snack.

• Juices:

Make a juice of ice apple by blending it with summer fruits like lychee or mango.

• Desserts:

Have ice apples as desserts by making pudding, jelly, or payasam (kheer).

• Add to curries:

Tender ice apples in coconut-based curries give a unique flavour and taste to the curry.

• Pair with yoghurt:

Slice or chop ice apples and mix them with chilled yoghurt. For more sweetness, you can add some honey.

Conclusion

Tadgola or Nungu is more than just a delicious summer treat. The impressive nutritional profile and health benefits of ice apples can be a valuable addition to a balanced diet. So, the next time you want to beat the heat and add a touch of the exotic to your diet, consider reaching for an iced apple. Your taste buds and your body will thank you! Even while following a healthy diet, don't forget to get health insurance. Unexpected medical situations can arise, and having a health insurance plan can provide financial security and peace of mind.

FAQs on Benefits of Ice Apples

1. I am a diabetic. Can I have ice apples?

Yes, you can, but in moderation. Though ice apples have a low glycemic index, they contain natural sugars, which can affect your glucose levels. It is safe to eat ice apples, but monitor the portion size.

2. Can ice apples help in weight management?

Ice apples are low in calories, and high in fibre and water. Hence, it is an ideal fruit if you are looking to lose weight.

3. Is it safe to have ice apples every day?

Ice apples have several health benefits, such as aiding in digestion, hydration, and weight loss. It also helps to improve skin health. So, you can safely have this fruit daily, but in a moderate quantity.

4. Do ice apples help with dehydration?

Yes, ice apples help to stay hydrated, particularly during summers because of the high water content.

5. Are there any side-effects of ice apples?

Generally, ice apples have no side effects. However, if you have any health concerns, such as diabetes, allergies, gastrointestinal problems, or kidney issues, you must avoid them or consume them in moderation after consulting your healthcare provider. Overconsumption can lead to digestive issues.

Disclaimer The above information is for illustrative purposes only. For more details, please refer to policy wordings and prospectus before concluding the sales.

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