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    15 Amazing Health Benefits of Eating Ice Apples

    advantages of eating ice apples daily

    Ice apple or sugar palm fruit is one of the exotic fruits of Southeast Asia. In India, it is known as 'tadgola' in Maharashtra, 'taal' in West Bengal, 'nungu' in Tamil Nadu, and ‘munjaal’ in other parts of the country.

    From being an excellent source of hydration to weight loss, there are many benefits of ice apples. This superfood has a litchi-like texture and a subtle taste like coconut. Continue reading the article to know more about ice apples and their amazing health benefits.

    Team Digit

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    15 Health Benefits of Ice Apple

    There are various health benefits of eating ice apples. They are as follows:

    1. Maintains Hydration

    One of the most important benefits of sugar palm fruit is that it is a coolant fruit which is excellent for hydration. Summer in Southeast Asian regions can be very uncomfortable and cause severe dehydration. Consuming it can help keep an individual hydrated naturally.

    2. Cures Digestive Problems

    It is a popular belief that constipation, nausea and bloating can be cured if a person eats ice apples regularly. The plant-based compounds of this fruit contain properties that have proven effective in curing issues related to digestion.

    3. Contains Anti-aging Properties

    Popular health benefits of ice apples include anti-ageing because of its phytochemical content. The antioxidants in palm fruit consist of anti-inflammatory properties. These can result in a gradual but visible anti-ageing effect.

    4. Assists in Weight Loss

    Ice apple is low in calories and high in fibre and vitamins. It is helpful for people struggling with slow weight loss. Since this fruit has water content, it can keep the appetite full, minimise cravings, and help manage weight.

    5. Good for Skincare

    Among the other benefits of ice apple, its effective impact on skincare is the least popular. Nevertheless, since the fruit is rich in antioxidants, it is certainly good for skin care. You can simply rub the skin of an ice apple on your skin and naturally hydrate it.

    6. Cure Rashes

    It is quite common to develop rashes on the skin in summer. Rubbing the skin of an ice apple is known to clear all such irritations and soothe the area of infection. From its skin to the core, the entire fruit is beneficial.

    7. Improves Liver Health

    Another notable health benefit of ice apples is that they are high in potassium. Thus, it can help treat irregularities related to the liver. In addition, this fruit can remove all the toxins from our body. Therefore, it can be an alternative for cleansing our liver and promoting liver health.

    8. Boosts Immune System

    One of the most important fruit benefits of an ice apple is its ability to boost immunity. This low-calorie fruit packed with innumerable nutrients can help prevent many diseases. Therefore, including palm fruit in your diet can make some life-altering changes.

    9. Regulates Body Temperature

    In hot climates, ice apples help in regulating body temperature due to their cooling properties. This can aid in the prevention of heat-related ailments and keep you comfortable during extreme weather.

    10. Improves Heart Health

    The potassium and antioxidants in ice apples support heart health by reducing blood pressure and improving circulation. They help prevent cardiovascular diseases by maintaining healthy cholesterol levels.

    11. Supports Eye Health

    The presence of vitamin A in ice apples is beneficial for eye health. It helps maintain good vision and prevent certain age-related eye disorders.

    12. Promotes Bone Health

    With a good amount of calcium, ice apples contribute to strong bones and teeth, reducing the risk of osteoporosis and other bone-related conditions. Regular consumption can also support dental health, making teeth more resilient to decay.

    13. Reduces Inflammation

    Ice apples contain anti-inflammatory properties that can help alleviate pain and swelling in the body. Regular consumption may support joint health and reduce inflammation-related conditions.

    14. Supports Kidney Function

    The diuretic properties of ice apples help flush out toxins, promoting better kidney health and function. They can aid in preventing kidney stones and maintaining overall renal health.

    15. Enhances Energy Levels

    Ice apples provide a natural energy boost, helping you stay active throughout the day. Their natural sugars and essential nutrients support sustained energy without causing spikes in blood sugar levels.

    What are the Nutritional Values of Ice Apple?

    The benefits of  Ice Apple are endless to list. It contains essential nutrients like calcium, phytonutrients, carbohydrates, and many more.

    The table below shows how many nutrients one can intake in one serving (100g).

    Nutrients Value
    Calorie 43 cal
    Carbohydrates 10 g
    Fat 0 g
    Dietary Fibre 10 gm
    Vitamin C 5%
    Calcium 27%
    Iron 1%

    How to Include Ice Apple in Your Daily Diet?

    ways to include ice apples in your diet plan

    The easiest way to incorporate ice apples into your daily routine is to peel and eat them as it is. Moreover, it is easily available and affordable.

    Here are additional ideas for consuming palm fruit.

    1. Ice Apple Mocktail

    You can blend the fruit with some sweetener, mint and some ice. You get your ice apple mojito. This is a very refreshing drink to enjoy in summer. If you want to elevate its taste, you can add some watermelon.

    2. Palm Fruit Vada

    Making fritters with palm fruit is very popular in West Bengal. The process is a bit lengthy but easy. You just need to make a puree of the fruit and sieve it carefully so that there are no lumps. Then add jaggery and cardamom powder with flour to make a batter. Drop a spoonful of the batter in oil or ghee and deep fry it.

    3. Nungu Payasam

    This is a common dessert popular in Tamil Nadu. You just need to dice some ice apple and blend it with some milk and almonds to make a paste. Cook this paste with milk and sugar until it thickens. Take it out and garnish it as per your choice.

    4. Ice Apple Rose Milk

    Another satisfying drink for this summer is ice apple rose milk. This is also a very easy recipe. Simply add some chopped ice apple and milk with rose essence. Once you get the desired texture of the drink, add sugar or sweetener and some ice to enjoy in the summer.

    5. Ice Apple Smoothie

    Blend ice apple with yoghurt, banana, and a dash of honey for a creamy smoothie. This nutrient-packed drink is ideal for breakfast or a post-workout snack, providing a good balance of carbohydrates and proteins. The natural sweetness of the fruit complements the tanginess of yoghurt, creating a delicious blend.

    6. Ice Apple Pudding

    Combine chopped ice apple with chia seeds and coconut milk. Let it rest overnight in the fridge. In the morning, top it with berries or nuts for a delicious pudding. This ice apple pudding is a healthy breakfast or dessert option, which is rich in omega-3 fatty acids and antioxidants from the chia seeds.

    7. Ice Apple Curry

    Another way to include ice apples in your diet is through ice apple curry. You can add ice apples to coconut-based curries for a unique twist. The mild sweetness of the fruit complements spicy flavours well, creating a balanced dish that excites the taste buds. You can serve this with rice or bread for a hearty meal.

    8. Ice Apple Popsicles

    Blend ice apple with coconut water and pour into popsicle moulds. Freeze until solid for a healthy, hydrating treat. These popsicles are a fun way to enjoy ice apples, perfect for kids and adults alike. They provide a natural energy boost and are an excellent alternative to sugary snacks.

    What are the Side Effects of Overeating Ice Apple?

    Ice apples are delicious, so anyone can overeat them, which can later cause some health issues. Even though it is a superfood, consuming too many ice apples can lead to severe stomach aches and irritation in bowel movements. Hence, it is necessary to keep a check on the amount of its consumption.

    Every individual must track whether they are getting enough nutrients. One of the easiest ways to maintain this is to find superfoods. So that one can get a lot of nutrients from one single source. One such superfood is palm fruit or ice apple.

    Ice apples have many benefits; consuming a single serving can help gain several vital nutrients.

    Who Should Avoid Eating Ice Apple?

    should i avoid eating ice apples daily

    Ice apple, also known as sugar palm fruit, is celebrated for its numerous health benefits. However, the following individuals may need to exercise caution or avoid consuming it:

    1. Allergies and Sensitivities

    Though rare, some individuals may have an allergy or sensitivity to ice apples. Food allergy symptoms can include itching, swelling, hives, or gastrointestinal distress. If you experience any adverse reactions after consuming an ice apple, it is advisable to discontinue it.

    2. Diabetes Management

    Ice apples are low in calories and contain natural sugars. While it can be a part of a balanced diet for many, individuals with diabetes should monitor their intake closely. The fruit’s natural sugar content, though not excessive, can affect blood glucose levels.

    3. Gastrointestinal Issues

    People with gastrointestinal disorders such as irritable bowel syndrome (IBS) or inflammatory bowel disease (IBD) might find that ice apple exacerbates their symptoms. The fruit’s high fibre content can sometimes cause bloating or discomfort in individuals.

    4. Kidney Conditions

    Ice apples are high in potassium, which is beneficial for most people. However, individuals with kidney conditions, particularly those with compromised kidney function, should be cautious with high-potassium foods as they can exacerbate kidney-related issues.

    5. Oral Health Concerns

    The fruit’s natural sugars may contribute to dental issues if consumed in excess. People with existing dental problems or those prone to cavities should be mindful of their intake. Consuming ice apples in moderation can help mitigate potential risks.

    6. Infants and Young Children

    While ice apples can be a healthy addition to an adult's diet, infants and very young children might have difficulty digesting the fruit due to its fibre content. It is advisable to introduce this fruit to children gradually and in small quantities.

    7. Pregnant and Breastfeeding Women

    There is limited research on the effects of ice apples on pregnant and breastfeeding women. While they are generally considered safe, pregnant and breastfeeding women should consult their healthcare provider before including ice apples in their diet to avoid any potential risks.

    8. Individuals on Low-Fibre Diets

    Certain medical conditions or surgical procedures may require individuals to follow a low-fibre diet. In such cases, the high fibre content in ice apples may be unsuitable. People advised to follow a low-fibre diet should avoid or limit their consumption of ice apples.

    Ice apples, with their numerous health benefits and refreshing taste, are a valuable addition to any diet. They aid hydration, digestion, and weight management while offering essential nutrients and antioxidants. Enjoying them in various recipes can enhance overall well-being, making them a delightful and nutritious choice.

    FAQs about the Health benefits of Ice Apples

    Can we eat ice apples daily?

    Yes, ice apples can be eaten daily, however, in a moderate quantity. Its compounds can help quench thirst along with providing energy to stay active for the whole day. Additionally, the sodium and potassium-rich fluid help balance electrolytes, thus preventing dehydration.

    Yes, ice apples can be eaten daily, however, in a moderate quantity. Its compounds can help quench thirst along with providing energy to stay active for the whole day. Additionally, the sodium and potassium-rich fluid help balance electrolytes, thus preventing dehydration.

    Is it harmful to eat ice apples on an empty stomach?

    It is not harmful to eat ice apples on an empty stomach. Previously, people used ice apples to make a drink to cure any digestive ailments, which was consumed on an empty stomach for better results.

    It is not harmful to eat ice apples on an empty stomach. Previously, people used ice apples to make a drink to cure any digestive ailments, which was consumed on an empty stomach for better results.

    Can ice apples improve digestive health?

    Yes, ice apples can support digestive health. Its high fibre content helps regulate bowel movements, and its cooling properties can soothe the digestive tract.

    Yes, ice apples can support digestive health. Its high fibre content helps regulate bowel movements, and its cooling properties can soothe the digestive tract.

    Are ice apples good for hydration?

    Yes, ice apples have a high water content, which makes them an excellent choice for staying hydrated, especially in hot weather.

    Yes, ice apples have a high water content, which makes them an excellent choice for staying hydrated, especially in hot weather.

    Can ice apples help in weight loss?

    Yes, ice apples can aid in weight loss due to their low-calorie and high-fibre content. The fibre helps you feel full longer, reducing overall calorie intake.

    Yes, ice apples can aid in weight loss due to their low-calorie and high-fibre content. The fibre helps you feel full longer, reducing overall calorie intake.

    How should ice apples be prepared for consumption?

    Ice apples can be eaten fresh by peeling the skin and consuming the translucent flesh. They can also be used in various recipes such as smoothies, mocktails, and desserts.

    Ice apples can be eaten fresh by peeling the skin and consuming the translucent flesh. They can also be used in various recipes such as smoothies, mocktails, and desserts.

    What is the best time of day to eat an ice apple?

    Ice apples can be enjoyed at any time of the day. Eating it in the morning can provide hydration and energy for the day ahead, while consuming it as a snack can help curb mid-day cravings.

    Ice apples can be enjoyed at any time of the day. Eating it in the morning can provide hydration and energy for the day ahead, while consuming it as a snack can help curb mid-day cravings.

    Is an ice apple safe for people with diabetes?

    Yes, ice apples are generally considered safe for people with diabetes when consumed in moderation. It has a low glycemic index and can be included in a balanced diet, but it’s important to monitor portion sizes.

    Yes, ice apples are generally considered safe for people with diabetes when consumed in moderation. It has a low glycemic index and can be included in a balanced diet, but it’s important to monitor portion sizes.

    How does an ice apple affect blood pressure?

    Ice apples, being high in potassium and low in sodium, can help regulate blood pressure by balancing electrolytes in the body.

    Ice apples, being high in potassium and low in sodium, can help regulate blood pressure by balancing electrolytes in the body.

    Is an ice apple good for your health?

    Yes, ice apples are nutritious and provide hydration, vitamins, and minerals. They help maintain electrolyte balance and support digestion.

    Yes, ice apples are nutritious and provide hydration, vitamins, and minerals. They help maintain electrolyte balance and support digestion.

    When do you not eat ice apples?

    Avoid eating ice apples if you have a sensitive stomach or allergies. It's best to avoid them if they show signs of spoilage.

    Avoid eating ice apples if you have a sensitive stomach or allergies. It's best to avoid them if they show signs of spoilage.

    What are the disadvantages of ice apples?

    Over Consumption may lead to stomach discomfort or diarrhoea. Always eat them in moderation to avoid digestive issues.

    Over Consumption may lead to stomach discomfort or diarrhoea. Always eat them in moderation to avoid digestive issues.

    Is an ice apple cooling or heaty?

    Ice apples are cooling and help reduce body heat, making them perfect for hot weather.

    Ice apples are cooling and help reduce body heat, making them perfect for hot weather.

    Is an ice apple good for the liver?

    Yes, ice apples support liver health by aiding in detoxification and providing antioxidants that protect liver cells.

    Yes, ice apples support liver health by aiding in detoxification and providing antioxidants that protect liver cells.

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    Go Digit General Insurance Limited | Corporate Office Address: Atlantis, 95, 4th B Cross Road, Koramangala Industrial Layout, 5th Block, Bengaluru 560095 | Registered Office Address: 1 to 6 floors, Ananta One (AR One), Pride Hotel Lane, Narveer Tanaji Wadi, Shivaji Nagar, Pune-411005, Maharashtra | Trade logo of Go Digit General Insurance Ltd. displayed above belongs to Go Digit lnfoworks Services Private Limited and is provided and used by Go Digit General Insurance Ltd. under license.

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