Feijoa, also known as “pineapple guava”, is a tropical fruit with an enchanting flavor that crosses between pineapple, strawberry, and passion fruit. With its high vitamin C content, powerful antioxidants, and rich fiber content, feijoa is an ideal choice for a healthy diet. More than just a delicious treat, this fruit aids digestion, boosts immunity, and contributes to maintaining radiant skin. Popular in many cuisines, feijoa offers a sophisticated enjoyment experience, from eating fresh to preparing desserts or nutritious drinks.
Feijoa is a nutrient-rich tropical fruit with a delightful blend of pineapple, strawberry, and citrus flavors.
What Is Feijoa?
Feijoa is a tropical fruit tree with a broad, spreading canopy and olivelike leaves that are dark green above and silvery below. Its oblong fruits are dull green with purplish crimson interiors and contain tender pulp with a pineapple-like flavor. Seeds, cuttings, whip grafting, and layering of low branches propagate the plant. It is adapted to cool winters but requires warm summers for fruiting. Its growth is vigorous and can be managed with shearing, though this reduces flowering and fruit production.
The feijoa is an important part of New Zealand cuisine and has become a symbol for the country, known as Aotearoa (Maori name for “the land of the long white cloud”). It’s been likened to a cross between guava and pineapple, with a slightly tangy taste and grainy skin that’s often removed before eating. The feijoa also has a fragrant aroma similar to eucalyptus and berries and contains volatile oils.
The feijoa is currently at the center of a study to determine whether it can prevent type 2 diabetes, which affects more than 200,000 New Zealanders. In the six-month study called FERDINAND, University of Auckland researchers will recruit overweight or obese adults with raised blood sugar levels. They will then give them about a gram of whole-fruit feijoa powder each day or a placebo to see if it can help reverse pre-diabetes. Researchers hope the results will lead to a health claim, boosting feijoa sales in Asia, where many New Zealand food companies export their products.
Nutrition Facts of Feijoa
Feijoa is a low-calorie fruit that provides high amounts of vitamins and minerals. Its juice can be used to cleanse and detoxify the body. It also helps to stabilize blood sugar levels and lower cholesterol. The fruit is a good source of potassium and vitamin C. It is a very good source of fiber, which can help to maintain a healthy digestive tract.
Nutrition facts of 100 grams (3.5 ounces) of Feijoa include:
- Calories: 55
- Fats: 0.4g - 1% of the Daily Value (DV)
- Sodium: 3mg - 0% of the DV
- Carbs: 13g - 5% of the DV
- Fiber: 6.4g - 23% of the DV
- Protein: 0.98g
- Calcium: 17mg - 2% of the DV
- Iron: 0.14mg - 2% of the DV
- Potassium: 172mg - 4% of the DV
- Copper: 0.04mg - 4% of the DV
- Folate (B9): 23μg - 6% of the DV
- Magnesium: 9mg - 2% of the DV
- Manganese: 0.08mg - 3% of the DV
- Niacin: 0.3mg - 2% of the DV
- Pantothenic acid: 0.23mg - 5% of the DV
- Phosphorus: 19mg - 3% of the DV
- Riboflavin (B2): 0.02mg - 2% of the DV
- Selenium: 0.6μg - 1% of the DV
- Thiamine: 0.01mg - 1% of the DV
- Vitamin B6: 0.06mg - 5% of the DV
- Vitamin C: 32.9mg - 37% of the DV
- Zinc: 0.06mg - 1% of the DV
Vitamins and Minerals
Feijoa contains various bioactive components, including phenolic acids and flavonoids, dietary fiber, vitamin C, potassium, and essential oils. These compounds contribute to various claimed health effects, including antioxidant, anti-inflammatory, and antimicrobial properties.
The vitamin C content of feijoa is high, with 35% of the daily value in a 100 g serving. This fruit is also a source of dietary fiber, which can help lower cholesterol levels and improve heart health. It also provides good folate, which is important in cell growth and development.
A recent study investigated the antimicrobial activity of a feijoa extract against S. aureus and E. coli, as well as several Candida species. The results indicate that feijoa possesses strong antimicrobial activity against these organisms and some of their mutants. In addition, feijoa was found to have high antifungal activity against the opportunistic pathogen C. albicans, which is known to infect immunocompromised individuals.
To analyze feijoa's antimicrobial and antioxidant activities, raw whole fruits, pulp, and peel were collected from a feijoa orchard in Victoria, Australia. The samples were then freeze-dried and ground to powder. Commercial phenolic standards (ellagic acid, vanillic acid, p-coumaric acid, and ferulic acid), ascorbic acid, and a-tocopherol were used in the analysis. Potassium was the most abundant mineral in feijoa, followed by magnesium, calcium, sodium, iron, and zinc.
Health Benefits of Feijoa
Feijoa is a low-calorie fruit, only 61 kcal in 100 g, rich in vitamin C, polyphenols, dietary fiber, and antioxidants. It also contains potassium, magnesium, and folic acid, which makes it a good choice for pregnant women. The phenolic compounds found in feijoas are believed to have antibacterial, antifungal, and anti-inflammatory properties.
A study in mice showed that feijoa extracts increase the reuptake of catecholamines, acting as a natural antidepressant. It is also thought that the phenolic compounds in feijoa can help lower blood pressure by reducing inflammation and blood lipid levels.
Another health benefit of feijoa is its low glycemic index, preventing blood sugar spikes and mood swings. It is a great snack for diabetics, as it helps stabilize the body's insulin production and release.
The soluble fiber in feijoa is essential for maintaining a healthy digestive system, and it has been shown to reduce the risk of chronic diseases such as heart disease and diabetes. It also aids weight loss by promoting satiety and increasing satiety hormones. The vitamin C in feijoas is a powerful antioxidant, and it can strengthen the immune system and support collagen production. This is important for skin and bone health. Vitamin C is also a key antioxidant for cardiovascular health. Its antimicrobial and antifungal activities can prevent infections in the gastrointestinal tract.
Feijoa Side Effects
With its attractive aroma and high nutritional content, Feijoa offers many health benefits. However, overconsumption of this fruit can lead to worrying side effects.
Digestive Disorders
The high fiber content in feijoa can stimulate strong bowel movements. This can cause diarrhea, bloating, or abdominal pain, especially in people with sensitive digestive systems.
Increased Risk of Blood Sugar Spikes
With its significant natural sugar content, feijoa can cause blood sugar spikes, which poses a risk for diabetics or those with insulin resistance.
Allergic Reactions and Sensitivities
Some people may experience allergic reactions, manifesting as rashes, itching, or difficulty breathing. Those with sensitivities to the Myrtaceae family should be especially cautious.
Interactions With Certain Medications
Feijoa contains compounds that may interfere with the effects of blood pressure medications, anticoagulants, or diabetes medications. Use should be controlled to avoid serious complications.
Tips for Choosing Feijoa
Feijoa has a unique flavor, combining pineapple, guava, and strawberry. Choosing a high-quality fruit directly determines the enjoyment experience and the nutritional value received.
Check for Perfect Ripeness
Feijoa reaches optimal ripeness when the skin is bright green but slightly soft when pressed lightly. If it is too hard, the fruit is not ripe; if it is too soft, it is likely overripe or has begun to ferment.
Observe the Outer Skin
Good feijoas usually have a smooth surface, an even green color, and no bruises or cracks. Large brown spots can be a sign of internal spoilage.
Check for the Characteristic Scent
When ripe, feijoa gives off a sweet, citrusy scent, a mix of citrus and jasmine. The quality has declined if there is no scent or a strong fermented scent.
Cut in Half and Observe the Inner Core
A transparent, slightly gelatinous core is a sign of ripeness. The feijoa may be overripe or oxidized if the flesh is cloudy or brown.
Tips for Preparing Feijoa
Feijoa is a unique tropical fruit with a refreshing flavor and health benefits. Proper and delicate preparation is required to maximize the nutritional potential and deliciousness of feijoa.
Washing and Storing Properly
Before using, feijoa should be thoroughly washed under running water to remove dirt and impurities. If not used immediately, storing it in the refrigerator will help prolong freshness, but avoid leaving it for too long as the flavor may deteriorate.
Cut and Eat Properly
Use a knife to cut the feijoa in half horizontally, then use a spoon to scoop out the soft flesh inside. Although rich in fiber, the skin has a slightly astringent taste, so it is often discarded or used in jams.
Combining in Dishes
Feijoa can be eaten directly, blended into smoothies, mixed into salads, or made into a sauce to eat with yogurt. To enhance the flavor, it can be combined with honey, cinnamon, or lemon to create the perfect balance of sweet and sour.
Tips on Including Feijoa in Meal
Feijoa is incredibly versatile and can be used in many dishes. It pairs well with chocolate, making it the ideal base for a rich cake. It also goes beautifully with a gingernut crumble and can be made into an easy tart.
It can be added to chutneys, curries, and even meat dishes like this feijoa pork chop. It can be roasted and caramelized for a dessert treat like this feijoa strudel or paired with crisp pastry in this feijoa tarte Tatin. It is the perfect partner for the heady, zingy flavors of coconut and lime in this feijoa cupcake recipe.
If you have a glut of feijoas and need ideas for what to do with them, you might be surprised to find that many recipes exist. This feijoa and date chutney is a real treat, as are Jan Bilton's fresh feijoa muffins.
This feijoa jam recipe uses chia seeds to thicken the jam, so no sugar is needed, and it can be made without any boiling of the fruit. It is the ideal way to use a batch of feijoas, which can be stored in the fridge. A long-handled wooden spoon is essential to avoid getting burned by the steam from the jam when it boils. Remove it from the heat once it reaches its setting point, and leave it to cool.
