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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 sagging, in addition to preventing the onset 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 weight loss diets. Discover other low-calorie fruits that help you lose weight.
Jabuticaba is a fruit with a purplish skin and white pulp, and can be consumed raw or used in preparations such as jellies, vitamins, juices, mousses or cakes. Jabuticaba can also be found in the form of flour, being sold in natural products stores.
Due to its high content of fiber, vitamin C and antioxidant compounds, jabuticaba offers several he alth benefits, including:
1. Promote weight loss
Jabuticaba has great amounts of fiber, such as pectin, which is present especially in the fruit 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 appearance and multiplication of cancer cells.
3. Improve bowel function
Because it has 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 to improve the natural movement of the intestine, helping with the elimination of feces.
4. Aid 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 the cells of the central nervous system against free radicals, improving the production of serotonin, a neurotransmitter responsible for regulation of mood and well-being, helping to treat depression.
5. help control diabetes
Jabuticaba has great amounts of fiber that help to reduce the speed of 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 pancreas cells against free radicals, improving the functions of the hormone insulin and preventing insulin resistance and diabetes.
6. Lowering “bad” cholesterol
Because it is 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 potent 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 on the skin when eating foods with a high glycemic index, such as white bread, ice cream or cake.
8. Adjusting the high pressure
Jabuticaba contains great amounts of potassium, a mineral that helps eliminate excess sodium from the body through 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 the he alth of the arteries, facilitating blood circulation and preventing high blood pressure.
9. Prevent muscle injury
Jabuticaba helps prevent muscle damage, because it contains great amounts of anthocyanins, vitamin C and tannins, compounds with antioxidant and anti-inflammatory properties, preventing muscle damage, especially in high-performance athletes, such as soccer or volleyball.
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, consumption of jabuticaba helps to strengthen the immune system, preventing problems such as flu, allergies or colds.
Nutrition Facts Table
The following table 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 |
|
Fat |
0, 1 g |
|
Carbohydrates |
15, 3 g |
|
Fibers |
2, 3 g |
|
Potassium |
130 mg |
|
Calcium |
8 mg |
|
Phosphorus |
15 mg |
|
Magnesium |
18 mg |
|
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 the regular practice of physical exercises.
How to consume
Jabuticaba can be consumed raw or used in the preparation of jellies, juices, mousses or cakes. In addition, jabuticaba can also be found in powder form, which can be added to yogurt, vitamins, fruits, cakes or breads.
It is important to remember that fibers and antioxidants are mainly concentrated in the jabuticaba peel. Therefore, it is advisable to consume the peel together with the pulp to obtain all the 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 in the freezer or freezer, consuming for up to 3 months.
He althy recipes with jabuticaba
Jabuticaba can be used in he althy 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 packet of colorless and unflavored gelatin powder;
- 2/3 cup demerara sugar, brown sugar or xylitol sweetener.
Preparation method:
Place the jabuticabas in a pan, crushing them to burst the fruit. Bring the fruit to a low heat for about 5 minutes until it starts to release a pink liquid. Wait for it to cool, remove the pits and transfer the fruit to a blender, beating well until a homogeneous mixture is obtained. Transfer the mixture to a plate 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. Whip the egg whites in a stand mixer until frothy. Gently incorporate the egg whites into the jabuticaba cream. Cover the platter with a lid or plastic wrap and place in the fridge 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.
Preparation method:
Wash the strawberries and jabuticabas well. Place all the ingredients in the blender, beating until obtaining a homogeneous drink and serve.
3. Jabuticaba fitness jelly
Ingredients:
- 700g of jabuticaba;
- 200 of water;
- 5 tablespoons of xylitol or other oven and stovetop sweetener;
- 1 tablespoon of lemon juice.
Preparation method:
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 it doesn't stick to the bottom. Turn off the heat once the jam is at the desired consistency. Remove the pits and transfer the jam to a high temperature resistant glass jar with a lid. Allow to cool and store in the refrigerator for up to 30 days.
