Physalis: discover benefits, lose weight and how to use the fruit

Have you ever eaten or heard about the physalis fruit? If your answer is “no”, we are happy to introduce you and talk about its benefits, uses and flavor.

For example, this exotic food is rich in nutrients such as vitamins A and C. In addition, it is also beneficial for heart health, helps with weight loss and helps the digestive process.

Did you find little? So, check out all these and other effects that this fruit can offer to the human body!

Physalis: know the benefits

In addition to the unmistakable flavor, the physalis fruit also stands out for preventing and combating hypertension. See below some of the most known and important beneficial effects of this fruit and its consequences!

rich in vitamins

Do you know when we feel unwilling, stressed , weak and discouraged? This could be lack of vitamins. And it is in this framework that the hopscotch fruit can act!

Rich in essential vitamins for the body, such as type A, C and the B complex, the physalis can give  up  on health and disposition.

For example, large amounts of vitamin A and C are directly linked to immunity, body maintenance and healthy development.

According to an Israeli study produced by The Hebrew University of Jerusalem, vitamin A can help prevent anemia and fight different types of infection. ( 1 )

Vitamin C is a potent anti-inflammatory and antioxidant substance, also known to improve immunity. ( 2 )

In addition, the composition of the fruit contains several B-complex vitamins. These, in turn, are essential for the proper functioning of the brain. ( 3 , 4 )

Fight free radicals

This tasty berry also has a high antioxidant potential. This means that it fights free radicals and can prevent many diseases, including cancer.

The antioxidant foods ensures healthy life cycle of cells, which is important to have and maintain good health. ( 2 , 3 , 5 )

Free radicals are harmful substances to the body, as they directly attack cells, making many of them deficient, causing diseases, malignant changes and even tumors.

These substances appear in our body in various ways, such as food, stress, genetic problems and even strokes, as they generate physical stress in the body.

It’s great for kids

A great healthy advantage of physalis is that it is rich in nutrients important for childhood and adolescence.

Through studies on the nutritional composition of the fruit, it was possible to find a rich set of proteins, vitamins and minerals (mainly phosphorus). All of these are important for the development of the body and the organism. ( 3 )

Prevents and fights hypertension

This little berry is also rich in a nutrient called potassium, which is essential to prevent high blood pressure .

In addition, it is also important in the treatment of patients who already have the disease, being a very beneficial auxiliary nutrient. ( 5 )

Fights inflammation

It is also important to highlight its anti-inflammatory action . We have already mentioned that physalis has vitamin C , but it should be noted that its power against inflammation goes far beyond the benefit of this substance.

For example, there is also physaline, which has medically proven anti-inflammatory potential. ( 5 )

However, it is important to mention that in the most serious cases this fruit does not replace the use of medication prescribed by a health care professional. Remember that natural foods do have medicinal power, but they should never replace medicines prescribed by specialists.

good for the heart

Another great benefit we can list here are the cardiovascular health benefits. In general, this effect is a result of the large concentration of carotenoids that the fruit has (in addition to vitamins and minerals).

In fact, carotenoids are natural and healthy pigments. In addition, they are antioxidants and considered by science to be important ingredients in fighting heart disease. ( 6 )

helps to lose weight

For those looking to lose weight in a healthy and natural way, this fruit is a good ally. That’s because, the São Paulo Association for the Development of Medicine (SPDM) points out that the food is rich in fiber and has few calories. This composition helps to satiate hunger. ( 5 )

Helps regulate bowel

Since we’ve talked about fiber, let’s warn you that these substances are super important for regulating the bowel. They help this organ to absorb nutrients from digested food and are essential for the formation of healthy fecal cake, to be later evacuated from the body. ( 5 )

In addition, post-doctoral agronomist in Genetics, Plant Improvement and Biotechnology, Afonso Celso Candeira Valois, points out that physalis is a plant capable of fighting constipation, popularly known as constipation. ( 3 )

Eliminates micro-organisms

A Brazilian study produced by Fiocruz and the Federal University of Rio de Janeiro found that this genus of fruit has antimicrobial action. In this way, it helps in the prevention and treatment of illnesses caused by bacteria and viruses. ( 7 , 3 )

Reduces Menopause Symptoms

According to the South American Agricultural Products Cooperative Program (Procitropicos), in material available on its official website, physalis is still able to alleviate the symptoms of menopause. ( 3 )

It is also worth remembering that among the main symptoms of menopause are fatigue, insomnia, mood swings, hot flashes, irregular menstruation, vaginal discomfort, anxiety, headache and hair loss.

How to eat correctly?

Eating this berry is not difficult for most people, as it is very tasty.

In fact, it is so delicious that it is used naturally in cakes, pies, sweets and natural juices.

Its flavor mixes between sweet and sour, being increasingly sweet as it matures.

The secret to eating physalis correctly is to remove it from the layer of leaves that surrounds it, wash and consume it. But, don’t consume the leaves.

You can even use the berry in the production of many delicious recipes (like the ones we’ll show you below).

With this fruit, it is possible to produce jellies, jams, liqueurs, sweets, cakes, pies, sweet sauces for meat, etc. In addition, people also usually consume it with yogurt, grains and ice cream.

Where to buy?

There are not many regions in Brazil where it is possible to find this fruit easily. Generally, it is also expensive, making it a fruit that is not widely consumed in Brazilian territory.

Despite this, you can find it in open markets, public markets and fruit and vegetables , mainly in the North, Northeast and parts of the Midwest of the country. And when buying, go for the brightest units without dents or bruises.

As it is an easy-to-plant fruit (which can be grown any season of the year), many people tend to plant physalis at home. It’s a medium-sized plant, so it won’t require a lot of space. In a small yard it is possible to plant it, for example.

The plant’s yields are generally very good, producing many of the tasty berries that you can use and even sell.

Revenues

Now, let’s get to the hot part of this text! This is where you’ll learn how to use this delicious fruit in the kitchen, with recipes that will make anyone’s mouth water. Check out!

physalis jelly

  1. Separate and sanitize 200 grams of fruit
  2. With the help of a knife, cut into small cubes and set aside
  3. In a saucepan, add 100 ml of water and 3 tablespoons of fresh sugar
  4. Stir until it forms a syrup
  5. Then add the chopped physalis and cook for 30 minutes or until reduced to jelly. Always remember to keep stirring, as it is an easy recipe to burn or stick to the bottom of the pan
  6. Remove from heat and let cool for about 15 minutes
  7. Finally, place in a closed container (preferably glass and with a screw cap) and refrigerate.

This recipe yields 150 grams of jam. To do more, double or triple the measurements. Modesty aside, this jelly is very tasty and goes very well with toast and ice cream.

Salad

Now, how about that super delicious and sweet salad recipe to eat for lunch? Check out the recipe below:

  1. Wash and dry 3 chard leaves and 6 red cabbage leaves . Place them on the salad plate or plate, as if you were lining them in the shape of a flower. They will be the basis for the rest of the recipe.
  2. Peel and cut 50 grams of carrots into sticks and blanch in hot water. Then remove and set aside to cool
  3. Peel a whole orange . Remove the white part, separate the buds and remove the seeds
  4. Peel and cut 2 kiwis so that they look like the orange segments
  5. Wash 50 grams of hopscotch fruit and 30 grams of blueberry (or natural cherry, not in syrup)
  6. In assembly, all you need to do is use your creativity to bring all the ingredients together.

The leaves and carrots have a neutral flavor, while the fruits used have a sweet taste. Therefore, this salad is great to consume with grilled white meat and white rice.

Fish with physalis sauce

This recipe is typical of the north of the country. In addition to being delicious, fish in this fruit sauce is a great manifestation of Brazilian culture, flavor and history!

Check out the recipe:

  1. Season 300 grams of fish fillet with lemon juice, salt and pepper to taste
  2. In a container, add 1 cup of all-purpose flour and spread the seasoned fillets as if you were going to bread with a thin layer of flour.
  3. In a medium, hot skillet, grill the fillets. book them
  4. In a blender, add 200 grams of the washed fruit. Beat and pass through a sieve to leave only the liquid. Reserve
  5. In a pan, add 1 tablespoon of butter and saute 1 chopped onion. Then add 1/2 cup of white wine and let it reduce for 5 minutes over medium heat
  6. Add the physalis liquid, and let it boil for 2 or 3 minutes. This is where you season it with salt and pepper to taste
  7. Finally, add 2 tablespoons full of fresh cream and stir
  8. Ready! Just put the sauce over the grilled fish.

Curiosities and additional information

Despite being typical of South America, the countries that most consume this fruit are Germany and England.

Despite that, there are plantations in several regions of the world, among the main ones we can mention: Colombia, Peru, Ecuador, Australia, California, Kenya, South Africa, Egypt, India, Caribbean, Hawaii, among others.

Brazil also enters this list, but fruit production here is lower than in these other places.

On Brazilian soil, it is possible to find the camapu in São Luís (MA) and Tefé (AM). They are the best known Brazilian cities for production and consumption.

But, physalis is also found in other places, usually with a hot climate, such as the states of the Northeast and Mato Grosso. ( 3 )

Care and contraindications

In the researched theoretical contribution, we did not find contraindications regarding the consumption of this fruit. But, we know through researched materials that physalis can be consumed by children and adolescents.

We also haven’t found anything to suggest that it should be avoided by pregnant and lactating women, so we recommend asking your doctor in these cases.

Regarding care when consuming, it is important not to exaggerate. Agronomist Afonso Valois explains that excessive consumption “can cause stomach pain, because of the certain degree of acidity” present in the fruit. ( 3 )

Ellie Lauderdale

My name is Ellie Lauderdale, MD and I am USA based professional Nutritionist .

I am a Registered Dietitian Nutritionist and board certified specialist in sports dietetics who is trained in integrative medicine. I have worked with hundreds of clients, from those suffering with chronic disease to professional and olympian athletes. My goal is to help optimize you from the inside so that you can feel, perform, and look your best on the outside.

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