Top 10 Health Benefits of Tamarillo (Tree Tomato) & Complete Nutrition Guide
An egg-shaped fruit loaded with antioxidants, vitamins, and fiber for lasting wellness.
Tamarillo, also known as the tree tomato (Solanum betaceum), is a vibrant, egg-shaped fruit celebrated for its unique tart-sweet flavor and impressive nutritional profile. Native to South America and now cultivated globally, this fruit is a powerhouse of vitamins, minerals, and antioxidants, supporting overall health and wellness. In this comprehensive guide, we’ll explore the top health benefits of tamarillo, its detailed nutrition facts, usage tips, possible side effects, FAQs, and more.
What is Tamarillo?
The tamarillo is a small, oval-shaped fruit ranging in color from golden yellow to deep red or purple. Its tangy-sweet pulp is typically eaten raw, added to salads, smoothies, or used in desserts and savory dishes. Due to its rich vitamin and antioxidant content, tamarillo is gaining worldwide popularity as a functional superfruit.
Nutrition Facts of Tamarillo
Tamarillo is celebrated for its impressive nutrient density and low calorie count. Here is the typical nutritional composition per 100 grams of fresh tamarillo:
| Nutrient | Amount / 100g |
|---|---|
| Calories | 30-31 kcal |
| Carbohydrates | 8-25 g |
| Protein | 1-3 g |
| Fat | 1-3 g |
| Dietary Fiber | 1-3 g |
| Vitamin A | Over 1600 IU (over 100% DV) |
| Vitamin C | 29.5 mg (50-67% DV) |
| Vitamin E | 2-9 mg (14% DV) |
| Potassium | 321-400 mg |
| Iron | 0.8 mg (8% DV) |
| Calcium | 10 mg (1% DV) |
| GABA | High (comparable to tomato) |
| Anthocyanins & Carotenoids | High |
Tamarillos also offer small amounts of B vitamins (especially B6), folate, magnesium, manganese, copper, phosphorus, zinc, and thiamine.
Note: Nutrient values may vary depending on maturity and variety.
Top 10 Health Benefits of Tamarillo
1. Strengthens Immunity
Tamarillos are rich in vitamin C, which enhances immune cell function, helps fight off infections, and plays a key role in collagen production for skin and wound healing. A regular serving can contribute over half your daily vitamin C requirement.
2. Supports Heart Health
- High in potassium, tamarillo helps regulate blood pressure by balancing out the negative effects of excess sodium, thus reducing strain on the cardiovascular system.
- Anthocyanins and carotenoids in tamarillo help reduce inflammation, lower blood pressure, and decrease the risk of coronary heart disease.
- The fruit’s soluble fiber content can help reduce cholesterol levels.
3. Aids in Weight Management
- Low calorie and high fiber make tamarillo an ideal snack for those aiming to lose or manage weight.
- Research indicates tamarillo extract may help maintain weight and improve lipid profiles, possibly reducing body fat by boosting metabolism and satiety.
4. Promotes Eye Health
Vitamin A (mainly as beta-carotene) in tamarillo contributes to night vision, protects against age-related macular degeneration, and prevents dry eyes. Its antioxidant properties also reduce oxidative damage to delicate eye tissues.
5. Regulates Blood Pressure
- Potassium counteracts excess sodium, easing tension in blood vessel walls and reducing hypertension risk.
- Anthocyanins and other polyphenols further protect vascular health by combating inflammation.
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6. Improves Digestion
- Dietary fiber in tamarillo aids regular bowel movements, prevents constipation, and promotes a healthy gut microbiome.
- This fiber content is notably higher than that of many common fruits, supporting gut health and satiety.
7. Protects Against Chronic Diseases
High antioxidant activity, attributed to anthocyanins, carotenoids, vitamin C, and phenolic compounds, helps neutralize free radicals responsible for cell damage, inflammation, aging, and various chronic illnesses such as cancer, diabetes, and neurodegenerative diseases.
8. Supports Brain Health & Mood
- GABA (gamma-aminobutyric acid), found in tamarillo, acts as a neurotransmitter that may aid in stress reduction and mood improvement.
- B vitamins (notably B6) support neurotransmitter synthesis, benefiting cognitive function and mental health.
9. Boosts Skin Health
- Vitamin C and vitamin E in tamarillo support collagen formation, protect against UV-induced damage, and enhance skin repair.
- Antioxidants slow the aging process and reduce skin inflammation.
10. Enhances Metabolism and Energy
- B vitamins, iron, and magnesium help convert food into cellular energy, contributing to vitality and physical performance.
- Vitamin B6 in particular is essential for metabolic enzyme reactions and nerve function.
Other Potential Benefits of Tamarillo
- May help manage diabetes by regulating blood sugar and improving insulin sensitivity due to low glycemic load and high fiber content.
- Anti-inflammatory effects help in managing arthritis and other inflammatory conditions.
- Possible anti-cancer properties: The antioxidant compounds in tamarillo are being studied for their protective effects against certain cancers.
How to Select, Store, and Eat Tamarillo
Choosing and Storing
- Look for tamarillos that are firm but yield slightly to gentle pressure, with smooth, unblemished skin.
- Red, orange, or golden varieties are all nutritious; color mainly affects flavor intensity.
- Ripen at room temperature; refrigerate once ripe for up to a week.
How to Eat
- Wash the fruit, cut in half, and spoon out the flesh. The skin is edible but quite bitter; most people prefer to remove it before consuming.
- Add raw to salads or salsa for tang and color.
- Blend into smoothies, juices, or yogurt.
- Use in chutneys, jams, desserts, or as a savory sauce base.
Interesting Facts About Tamarillo
- Tamarillo is closely related to tomatoes and eggplants (family Solanaceae).
- Tamarillo was first called “tree tomato” before being renamed in New Zealand to avoid confusion.
- The fruit’s vivid color comes from natural anthocyanins and carotenoids, both potent antioxidants.
- It grows best at mild temperatures in highland tropical or subtropical climates.
Possible Side Effects & Precautions
- Generally safe when consumed in food amounts.
- Excessive consumption may cause digestive upset (due to fiber) in sensitive individuals.
- Members of the nightshade family (including tamarillo) may rarely cause allergic reactions or be unsuitable for those with solanine sensitivity.
- Consult your doctor before introducing large amounts of tamarillo if you have chronic kidney disease (due to potassium) or known food allergies.
Frequently Asked Questions (FAQs)
Q: What does tamarillo taste like?
A: Tamarillo has a unique flavor described as a blend between tomato and passionfruit or kiwi—sweet, tangy, and slightly acidic, with the red varieties being more tart.
Q: Can tamarillo help with weight loss?
A: Yes, its low calorie, high fiber profile promotes satiety and healthy snacking, making it helpful in weight loss or weight management programs.
Q: Is tamarillo safe for children and pregnant women?
A: Yes, in normal food quantities, it’s safe and nutritious for people of all ages. However, as with any new fruit, introduce gradually and monitor for allergies.
Q: How does tamarillo compare to tomato in nutrition?
A: Tamarillo is richer in certain antioxidants (anthocyanins) and vitamins A and C compared to regular tomato, with a unique phytonutrient profile.
Q: Can I eat tamarillo skin?
A: While edible, the skin is quite bitter and often discarded. If using the skin, wash thoroughly to remove pesticide residues.
Tips for Including Tamarillo in Your Diet
- Add to fruit or vegetable salads for color and tangy flavor.
- Top yogurt, oatmeal, or smoothie bowls with tamarillo slices.
- Scoop out and spread tamarillo pulp over toast, pancakes, or waffles.
- Simmer with spices for a unique chutney or sauce pairing with meats and cheeses.
- Blend into nutritious drinks or stirring into desserts for exotic flair.
Summary Table: Tamarillo at a Glance
| Aspect | Details |
|---|---|
| Native Region | South America (Andes) |
| Main Vitamins | Vitamin A, Vitamin C, Vitamin E, B6 |
| Main Minerals | Potassium, Iron, Magnesium |
| Antioxidants | Anthocyanins, Carotenoids |
| Main Health Benefits | Immunity, Heart, Eyes, Digestion, Weight Management |
| Typical Uses | Salads, Smoothies, Salsas, Chutneys, Sauces, Jams |
| Recommended Intake | 1-2 fruits per day (as part of a varied diet) |
References
- Research on tamarillo fruit, nutritional analysis, and health effects from Healthier Steps, Dr. Axe, and openrepository.aut.ac.nz, among other reputable nutrition sources.
References
- https://healthiersteps.com/tamarillo/
- https://draxe.com/nutrition/tamarillo/
- https://openrepository.aut.ac.nz/items/187b90c6-2508-43b0-bf54-db51d7dc74f7
- https://www.nutrition-and-you.com/tamarillo.html
- https://pmc.ncbi.nlm.nih.gov/articles/PMC9952541/
- https://www.picturethisai.com/benefits/Solanum_betaceum.html
- https://tamco.co.nz/health-and-nutrition/
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