Tasty Tropicals

This small, unusual-looking fruit has a rough, inedible, dark pink rind surrounding a whitish pulp with a lovely floral/rose fragrance and a delicate, sweet flavor. The flesh encases a single inedible brown seed.

Lychees have a relatively short growing season. Find this fruit for a limited time now through the end of March.

Nutrition Note:

The nutrients in lychees have a multitude of beneficial actions. They function as antioxidants, support liver health and can help lower harmful fats in the blood.

This roundish dark purple fruit has a juicy interior filled with crunchy black seeds that are larger than but otherwise similar to kiwi seeds. Wrinkly, heavily dimpled fruits are the ripest. Scoop out the fleshy interior and seeds, then discard the fibrous shell.

Nutrition Note:

The seeds in passionfruit are rich in a phytonutrient called piceatannol. It has antioxidant, anti-inflammatory properties plus actions that may be protective against certain types of cancer.  

When the light green skin turns amber to orange and yields to gentle pressure, this fruit is ripe and ready to eat. Ripe papaya has a sweet and creamy taste, similar to mango or cantaloupe. It’s usually eaten raw, without skin or seeds, even though the spicy round black seeds are indeed edible. Unripe green papaya, both raw and cooked, is often used in Southeast Asian dishes.

Nutrition Note:

Papaya contains lutein and zeaxanthin, two nutrients research shows can protect against age-related changes in vision such as macular degeneration and cataracts.

There are many varieties of guavas, which vary widely in flesh color, skin color and flavor. The common apple guava turns green when ripe and has a beautiful deep pink flesh, sweet-tart flavor and distinct lemony fragrance.

Nutrition Note:

Guavas are an excellent source of lycopene and fiber. Both nutrients support healthy blood sugar levels and offer inflammation fighting properties, which are valuable to the heart and brain.

Named for its star-shaped cross section, this mildly sweet-tart fruit has the interior texture of a firm grape. Overly brown fruits are overripe. Enjoy the entire fruit out of hand like an apple or slice it crosswise to reveal its natural star shape.

Nutrition Note:

One medium-size starfruit has half the vitamin C recommended per day – a nutrient that helps build healthy cells throughout your body.

The mildly flavored edible interior of dragon fruit contrasts with its wild-looking nonedible exterior. The scoopable white flesh is tender and flecked with tiny, crunchy black seeds.

Nutrition Note:

One cup of dragon fruit has nearly 6 grams of fiber, much of which is considered prebiotic fiber. Prebiotics "feed" or boost the growth of the beneficial bacteria in your gut microbiome.

These tropical delights are six to nine months old and lack the husk of the more well-known mature coconut. Refresh yourself with the sweet, nutty coconut water or scoop the tender flesh with a spoon as a quick snack. Young coconut water is wonderful in drinks or as a sweet flavoring in desserts. 

Nutrition Note:

A half-cup of the white coconut flesh is a good source of fiber. It is also a good source of copper, which is needed to make energy in your body as well as build strong bones and a strong immune system.

The flexible, spiny hairs on this leathery red fruit give rise to its name, which translates roughly to "hair." The translucent whitish to pale pink flesh is sweet-tart like a grape. Inside the fleshy pod is a soft, edible, nutty-tasting brown seed. The exterior, as one might guess, is not edible. 

Nutrition Note:

Anti-inflammatory and antioxidant actions top the list of rambutan's health benefits. Its vitamin C content improves your ability to absorb the iron in plant-based foods, such as vegetables, whole grains and nuts.