Despite its strange name, ugli fruit is becoming increasingly popular due to its inherent health benefits, unique flavor and unmistakable appearance it has. Before adding ugli fruit to your fruit diet, it is important to understand how it can benefit you and the best ways to prepare this tropical treat.
What is Ugli Fruit?
Ugli fruit is scientifically known as Citrus reticulata x Citrus paradisi [1] and is an unusual hybrid of the tangerine, orange, and grapefruit. This fruit was first discovered growing wild in Jamaica, where it may have naturally hybridized, and has been cultivated there ever since. It is also commonly grown in Australia and New Zealand, where it has been naturalized. The name “ugli” is derived from the appearance of this citrus fruit, which is undeniably ugly. The outer rind is pocked and wrinkled, with splotches of different colors while it is ripening, including yellow, green and eventually orange. Despite the unpleasant appearance, the orange flesh inside of this fruit is sweet and closely resembling a tangerine.
Ugli fruit is regularly found and cultivated throughout the Caribbean, and is exported to the United States and Europe, but is rarely found in other markets, with the exception of specialty or exotic fruit markets. When this fruit is opened, it resembles an orange in the sectioned partitions, but the inner skin is thicker and more papery than its famous cousin. You will most commonly find this fruit in salads and stir fries, although it can also be eaten raw. This tropical fruit also has a similar smell to oranges, both in the rind and when opened. Its growing popularity is due to its unique and impressive nutritional profile, as well as its potential applications for human health.
Ugli Fruit Nutrition Facts
Ugli fruit has a significant level of vitamin C, apart from offering the flavor of your favorite citrus fruit. It also has a notable amount of dietary fiber. The fruit boasts a moderate amount of protein, calcium, iron, and vitamin A. Ugli fruit is also surprisingly low in calories and has a relatively low level of sugar for a citrus fruit.
Health Benefits of Ugli Fruit
Some of the most important health benefits of ugli fruit include its ability to help in weight loss, beautify the skin, support the immune system, manage diabetes, lower blood pressure, strengthen bones and improve vision.
Aids Digestion
Dietary fiber is present in most fruits and vegetables, and the same is true for ugli fruit. [9] Each fruit boasts high dietary fiber content and can help optimize your digestive processes and reduce symptoms of constipation, bloating, cramping and diarrhea.
Improves Vision
The significant levels of vitamin A found in this fruit are good indicators for eye health, as vitamin A has been directly linked to reduced oxidative stress in the retina. [5] This can slow the progressions of macular degeneration and delay the onset of cataracts as we age.
Prevents Cancer
With a broad range of antioxidants, this fruit can reduce the free radical levels in the body, thus lowering your risk of cellular mutation and cancer. [12]
Controls Cholesterol
The level of dietary fiber in ugli fruit can also help reduce overall cholesterol levels, balancing your HDL and LDL levels, which can reduce your risk of coronary heart disease, heart attack, and stroke. [6]
Promotes Weight Loss
This fruit has an extremely low number of calories, only 45 in the average-sized fruit, which makes it ideal for those trying to lose weight. [3] Ugli fruit will fill you up with fiber, but not compromise your calorie goals, helping to prevent overeating and snacking between meals.
Improves Bone Health
There are a number of essential minerals in ugli fruit that can aid in bone mineral density and lower your chances of developing osteoporosis at an early age. [8]
Boosts Immunity
With more than 70% of your daily vitamin C requirement in every fruit, ugli fruit can boost the immune system and help promote the production of white blood cells. [10] [10]
Skin Care
With a rich supply of flavonols, catechins, and other antioxidants, this fruit is an excellent remedy for skin inflammation and other conditions, such as eczema, psoriasis, and rosacea. [4] The antioxidants are also able to improve the appearance of the skin, minimize wrinkles, and clear up age spots or blemishes. Additionally, the active ingredients can help stimulate the growth of new skin cells and tighten up skin elasticity.
Promotes Growth
The impressive concentration of vitamin C found in ugli fruit helps in the production of collagen around the body. [7] Given collagen is required for every cell, tissue and blood vessel, an abundant amount (like that found in this fruit) will help promote growth, repair and normal development.
Increases Circulation
Although the level of iron in ugli fruit is relatively low, it can still increase the production of red blood cells in the body, which will avoid the symptoms of anemia and increase oxygenation to various parts of the body. [11]
How to Eat Ugli Fruit?
This fruit is relatively simple to eat, you can either slice it open or peel off the rind, revealing the inner fruit with a layer of thin, fibrous material over it. This papery outer covering tends to be thicker than of oranges and other citrus fruits, so you may want to remove it before eating the fruit.
This fruit can also be eaten like a grapefruit when it is sliced in half, using a spoon to scoop out the juicy flesh from each section. You can also put ugli fruit in a juicer or add it to desserts and other smoothies and shakes.
