Exotic Fruit Garden
40 Ares of Exotic Fruit Farming
Exotic fruits such as coconut water, acerola, acai, guava, dragon fruit, and passion fruit all contain vitamins, minerals, and antioxidants that support overall health and wellness. When paired with other fruits, there are endless flavor combinations that can be made.
11 Exotic Fruits You Should Try
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Star Fruit (Carambola)
A waxy, sweet/tart fruit that tastes of citrus, apple, and plum, star fruit hails from Southeast Asia. It turns golden yellow when ripe. Each has less than 40 calories but plenty of fiber and vitamin C. Just wash, slice, and eat — no need to peel or seed. It’s a stellar addition to salads and shines as a garnish. But avoid it if you have kidney problems. Star fruit has kidney stone-forming oxalic acid.
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Acai
Acai (pronounced ah-sigh-ee) berries grow on palm trees native to South America. The fruit is about the size of a blueberry, has a large, inedible seed, and tastes like chocolate and wild berries. You can buy acai in smoothies or “bowls” (thick smoothies with toppings), or dried and mixed with granola. Some grocery stores also sell frozen acai puree. Like all berries, it’s rich in fiber and antioxidants.
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Jackfruit
Jackfruit is the world’s largest fruit, tipping the scales at up to 100 pounds. Originally from India, it has gained popularity as a meat replacement in foods like tacos. Its stringy flesh mimics the texture of pulled pork. It can taste neutral or sweet, depending on how ripe it is. It’s rich in vitamin C, B vitamins, and potassium. Some health food stores carry ready-to-prepare jackfruit in cans or pouches.
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Dragon Fruit (Pitaya)
Dragon fruit grows on a cactus that originates in Central and South America. Don’t eat the skin, which is scaly (like a dragon’s) and yellow or pink. Scoop out the crunchy, pink or white flesh with a spoon. It’s full of tiny black seeds and tastes like kiwi or pear. Eat as is, or add to cocktails or desserts. Dragon fruit offers plenty of fiber, vitamins, and minerals, and may even help keep your gut bacteria healthy.
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Breadfruit
A Pacific island staple for thousands of years, this football-sized fruit gets its name from the bread-like texture it gets when roasted. It lacks a strong flavor, but it can be eaten mashed or fried in place of potatoes. Fat-free and gluten-free, it’s rich in complex carbs, fiber, and potassium. Buy it at Caribbean markets and farmer’s markets. Before cooking, cut off the stem and place stem-side down to drain any sap.
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Guava
Guavas are thought to have originated in Central and South America. Juicy, sweet, and acidic, they might remind you of strawberries and pears. The edible rind can be white, yellow, pink, or red. Some guavas are seedless. Others have pale, edible seeds. One guava has more vitamin C than an orange, along with vitamin A, fiber, potassium, and phosphorus. Use them in juices, jams, and desserts.
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Passion Fruit
Fragrant and purple, red, or yellow, passion fruit hails from South America. Spanish missionaries named it for its plant’s five-petaled flower, which they saw as symbols of Christ’s injuries in the crucifixion. It tastes similar to guava. It’s rich in potassium and fiber, with just 17.5 calories per fruit. Slice one in half, then scoop out and eat the seeds and pulp. Or strain the pulp and enjoy as juice or in a sauce.
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Durian
Durian is a southeast Asian fruit you either love or hate. It’s nicknamed the king of fruits due to its custard-like flavor and size (up to 18 pounds). It’s also called corpse fruit, thanks to its super-stinky smell. The spiky fruit is rich in iron, vitamin C, folic acid, and potassium. But it also has about 357 calories per cup. Eat durian fresh or use in desserts like ice cream. Look for it in Asian markets.
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Horned Melon (Kiwano)
This striking-looking fruit of African descent is a member of the cucumber family. You eat the bright green jellylike interior, complete with the soft seeds. Its mild flavor has been compared to cucumber or lime with a hint of banana. Use it in salads, stir into yogurt, or turn into smoothies or juice. Horned melon is rich in antioxidants, including vitamin A, and low in calories.
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Mangosteen
This tangerine-sized fruit from the Asian tropics can be pricey and hard to find in the U.S. It has hard purple skin and soft white flesh, whose unique flavor hints of banana and peach. Eat it fresh, or try it in juice or jam. Mangosteen fruit is rich in xanthones, which are antioxidants thought to have anti-inflammatory and anti-cancer properties.
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Prickly Pear
It’s prickly, but it’s not really a pear. It’s a cactus native to the Americas. You can eat both the pads (nopales) and the fruit (tunas). When you buy it in a store, the prickly parts are often removed. (If not, wear gloves to peel it.) Prickly pear fruit has a watermelon-like taste and is rich in calcium and antioxidants, including vitamin C. Eat it plain or use it in jelly, candy, or syrup.SourcesUpdate History
20 Tropical Fruits With the Most Health Benefits
Tropical fruits are usually grown in hot, humid regions within the tropics, which span regions in Asia, Africa, the Americas, and Oceania.1 These fruits may enrich your diet by providing exotic flavors and, like fruits in general, nutrients such as fiber, vitamin C, and potassium.
Adults generally need 1.5-2.5 cups of fruits daily. A balanced diet that includes fruits can reduce the risk of chronic diseases.
Here are 20 of the healthiest tropical fruits to invigorate your meals. Use them in smoothies, salads, salsas, desserts, or yogurt and cereal toppings.
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1. Mango
Mango, the most popular tropical dessert worldwide, is rich in vitamin C, providing 60.1 milligrams (mg) per cup (67% of the Daily Value, or DV).456 Vitamin C supports the immune system and acts as an antioxidant, protecting cells from damage caused by free radicals.7
Mango also offers 0.183 mg of copper (20% of the DV), a mineral involved in energy production, connective tissue, and blood vessel health.854 Copper also helps maintain the nervous and immune systems.8
2. Papaya
Papaya provides 88.3 mg of vitamin C (98% of the DV) in a one-cup serving.99 Besides its antioxidant effects, vitamin C helps make collagen, which is needed for wound healing and helps the body absorb iron from plant-based foods.7
Papaya is rich in carotenoids such as beta-carotene and lycopene, which are plant pigments with antioxidant and anti-inflammatory effects. These compounds are responsible for the vibrant red, yellow, and orange colors found in many fruits and vegetables.910
Bohn T, Bonet ML, Borel P, et al. Mechanistic aspects of carotenoid health benefits – where are we now? Nutr Res Rev. 2021;34(2):276-302. doi:10.1017/S0954422421000147
3. Pineapple
Pineapple contains bromelain, an enzyme that has been studied for its potential health benefits, including its ability to fight inflammation and cancer.11
A one-cup serving of pineapple offers 78.9 mg of vitamin C (88% DV), 0.181 mg of copper (20% of the DV), and 1.53 mg of manganese (67% of the DV).124 Manganese helps produce energy and protect cells from damage. It’s also essential for strong bones, reproduction, blood clotting, and a healthy immune system.13
4. Banana
Bananas come in convenient natural packaging, making them easy to carry and eat on the go. One medium-sized banana provides 3.07 grams (g) of fiber (11% DV), which is important for overall health, including digestion.414
It also offers 10.3 mg of vitamin C (11% of the DV), 422 mg of potassium (9% of the DV), and 0.433 mg of vitamin B6 (25% of the DV).414 Potassium is vital for proper kidney and heart function, muscle contraction, and nerve transmission, while vitamin B6 is essential for metabolism.15
National Institutes of Health Office of Dietary Supplements. Vitamin B6 Fact Sheet for Consumers.
5. Acai
Acai berries are native to the Amazon River region and are typically found in United States grocery stores in processed forms like frozen puree packets, powders, or juices.
An eight-ounce (oz) acai berry beverage provides 3.19 g of fiber (11% of the DV), 4.42 mg of manganese (192% of the DV), 112 mg of vitamin C (124% of the DV), and 1,290 micrograms (mcg) of vitamin A (143% of the DV).164 Vitamin A supports eye and immune health and helps organs like the lungs and heart work properly.17
6. Avocado
Although often used in savory dishes, avocado is technically a fruit. A one-cup serving of cubed avocado provides 10g of fiber (35% of the DV) and is rich in healthy monounsaturated fats, which can lower low-density lipoprotein (LDL) cholesterol.18419
Avocados also offer several vitamins and minerals, including potassium (728 mg, or 15% of the DV), copper (0.285 mg, or 32% of the DV), and vitamin K (31.5 mcg, or 26% of the DV), which is important for blood clotting and bone health.19204
7. Guava
Guava grows in tropical regions, including Florida and Hawaii. It is round, ovoid to pear-shaped, with a green to yellow peel and a flesh color that may be white, yellow, pink, or red.21
Guava is packed with fiber and vitamin C. One cup provides 8.91 g of fiber (32% of the DV) and 376 mg of vitamin C (417% of the DV). It also offers 688 mg of potassium (15% of the DV) and 0.181 mg of vitamin B6 (11% of the DV).422
8. Sapodilla
Sapodilla, native to Central America, southern Mexico, and the Caribbean, is also grown in India. This oval fruit has rough, brown skin and yellow to light brown flesh. It’s rich in beneficial plant compounds like flavonoids and polyphenols.23
One sapodilla fruit (170 g) provides 9.01 g of fiber (32% of the DV), 25 mg of vitamin C (28% of the DV), and 0.146 mg of copper (16% of the DV).424
9. Mangosteen
Mangosteen is native to Southeast Asia, where it’s called the “Queen of Fruits.” It’s round with a hard, dark purple rind and white flesh. It’s used medicinally in the Philippines and Malaysia and is studied for its antioxidant, anti-inflammatory, anti-cancer, and anti-diabetic effects.25
After draining, one cup of canned mangosteen packed in syrup provides 3.53 g of fiber (12% of the DV), 0.135mg of copper (15% of the DV), and 60.8 mcg of folate (15% of the DV), which are essential for DNA and cell growth.26274
10. Durian
Durian, often called the “king of fruits,” grows in Southeast Asian countries. Its shape varies from round to oblong, and its rind is green to brownish spiky. The flesh can be yellow, white, golden-yellow, or red.28
Packed with polyphenols and flavonoids, one cup provides 9.23 g of fiber (33% of the DV), 1,060 mg of potassium (22% of the DV), 0.503 mg of copper (56% of the DV), 0.79 mg of manganese (34% of the DV), and 47.9 mg of vitamin C (53% of the DV).28429
11. Lychee
Lychee, originating from China and used in traditional Chinese medicine, is now widely grown in warm regions worldwide. The fruit is round or ellipsoidal, with a red, coarse skin and milky-white flesh.
Lychee is rich in health-boosting plant compounds, such as flavonols and proanthocyanidins, and is being researched for potential anti-diabetic benefits, among other benefits.30 One cup of lychee delivers 0.281 mg of copper (31% of the DV) and 136 mg of vitamin C (151% of the DV).431
12. Breadfruit
Originating from New Guinea, breadfruit thrives in tropical regions like Hawaii.3233 It has a round shape, nubbly green to brownish skin, and white flesh. Breadfruit is high in starch, nutrients, and antioxidants like carotenoids. It’s typically eaten cooked or dried and ground into flour.3433
One cup provides 7.99 g of fiber (28% of the DV), 808 mg of potassium (17% of the DV), and 40.6 mg of vitamin C (45% of the DV).435
13. Jackfruit
Jackfruit, related to breadfruit, grows in many tropical regions, including South Florida and Hawaii. This large, oblong fruit weighs between 10-60 pounds (lbs). It has rough, spiky, greenish-yellow to brownish-yellow skin and yellow or orange flesh.36
Jackfruit contains nutrients that can aid blood sugar control and reduce inflammation.37 A one-cup serving of one-inch pieces of jackfruit provides 20.7 mg of vitamin C (23% of the DV), 676 mg of potassium (14% of the DV), and 0.115 mg of copper (13% of the DV).384
14. Dragon Fruit
Also known as pitaya, dragon fruit gets its name from its scaly, dragon-like exterior. It has red or yellow skin and white or yellow flesh. Dragon fruit is rich in nutrients and antioxidants and also contains oligosaccharides, carbohydrates that promote the growth of beneficial gut bacteria.39
One cup offers 5.58 g of fiber (20% of the DV) and 0.148 mg of copper (16% of the DV).404
15. Passion Fruit
Major producers of passion fruit include Australia, New Zealand, and countries in South America and Africa. It also grows in California, Florida, Hawaii, and Puerto Rico. Passion fruit is round or oval with yellow or purple skin and bright yellow, seed-filled pulp.41
One cup of passion fruit provides 229 calories, 24.5 g of fiber (88% of the DV), 821 mg of potassium (17% of the DV), 0.203 mg of copper (23% of the DV), 70.8 mg of vitamin C (79% of the DV), and 3.78 mg of iron (21% of the DV).442
16. Star Fruit
Star fruit is yellow and grows in southern China, India, the Philippines, Florida, and Hawaii. When cut crosswise, it forms a star shape, hence its name. If you get the seedless variety, you don’t need to peel it or remove the seeds.43
One medium-sized star fruit (91 g) offers 31.3 mg of vitamin C (34% of the DV) and 0.125 mg of copper (14% of the DV).444
17. Rambutan
Growing naturally in Southeast Asia, rambutan is oval to spherical with red leathery skin, flexible hairy spines, and a glossy, whitish pulp. In the food industry, rambutan can be used as a thickening agent, additive, and to prolong shelf life.45 It can be eaten raw, cooked, or canned.
One cup of canned rambutan in syrup provides 0.515 mg of manganese (22% of the DV), 7.35 mg of vitamin C (8% of the DV), and 2.02 mg of niacin (13% of the DV).446 Niacin, or vitamin B3, helps turn consumed food into energy and supports cellular health.47
18. Longan
Native to Asia, longan also grows in Hawaii, Florida, and Southern California.48 This small, spherical fruit features yellowish-brown skin and translucent white flesh. Longan is commonly used in traditional medicine across China and other Asian countries.49
A 100-gram serving (3.5 oz) of longans provides 84 mg of vitamin C (93% of the DV) and 0.169 mg of copper (19% of the DV).450
19. Acerola
Acerola, also known as Barbados cherry or West Indian cherry, grows from South Texas through Mexico and Central America to northern South America and throughout the Caribbean. This small red fruit, about the size of a cherry, is rich in health-promoting compounds like carotenoids, anthocyanins, and flavonoids.51
Acerola is exceptionally high in vitamin C, with one cup delivering 1,650 mg of vitamin C (1,833% of the DV).452
20. Soursop
Soursop is native to Central America and widely distributed throughout Southeast Asia, South America, and the rainforests of Africa. This green, heart-shaped fruit has soft, prickly skin and creamy white flesh. Like many other tropical fruits, soursop is used in traditional medicine and contains nutrients and compounds that combat inflammation, infection, and other ailments.53
One cup of soursop offers 7.42 g of fiber (27% of the DV), 0.193 mg of copper (21% of the DV), 46.4 mg of vitamin C (52% of the DV), 626 mg of potassium (13% of the DV), and 2.02 mg of niacin (13% of the DV).454
A Quick Review
Tropical fruits are packed with nutrients and offer unique flavors and textures that can enhance your diet. They provide essential nutrients like vitamin C, potassium, and copper and health-promoting compounds that can help lower disease risk.
Sample these fruits the next time you visit a tropical country or state such as Hawaii or Florida. You might also find them at specialty grocery stores, ethnic markets, online retailers, and farmers’ markets. Including these exotic fruits in your diet can introduce variety and improve your overall health.