Feijoa:16 Benefits, Side Effects, and How to Eat it Safely

Have you ever stumbled upon a fruit that looks like a green egg, smells like a tropical paradise, and tastes like a delightful mix of pineapple, guava, and mint? If not,   you should try feijoa! Native to South America, particularly Brazil, Paraguay, Uruguay, and parts of Argentina, the feijoa is a powerhouse of nutrients, packed with vitamins, minerals, and potent antioxidants.

From bolstering your immune system to aiding digestion, the advantages of incorporating this exotic fruit into your diet are numerous. In this article, we’ll explore the impressive 16 health benefits of feijo, along with potential side effects. Additionally, we’ll discuss how to properly select, prepare, and enjoy this nutritious fruit effectively.

What Is Feijoa?

Feijoa (Acca sellowiana) is an evergreen shrub or small tree belonging to the Myrtaceae family, which also includes guava and eucalyptus. Originally native to the highlands of southern Brazil, northern Argentina, Uruguay, and Colombia, it has been successfully cultivated in various temperate regions worldwide, including New Zealand, Australia, and parts of the United States.

The fruit itself is oval-shaped, approximately 1-4 inches long, with a waxy green skin that sometimes has a reddish blush. Inside, the flesh is translucent, cream-colored or pale yellow, with a jelly-like center containing small, edible seeds. When ripe, feijoa emits a distinctive fragrant aroma that signals its readiness for consumption.

In New Zealand, where it has become particularly popular, feijoa is sometimes called “the fruit of the gods” due to its unique flavor profile. The taste is often described as a complex blend of pineapple, guava, and strawberry, with subtle mint undertones.

Nutritional Profile of Feijoa

Here’s a look at the nutritional composition of 100g of fresh feijoa fruit:

Feijoa is particularly rich in vitamin C, dietary fiber, and various bioactive compounds, including polyphenols, flavonoids, and essential oils. It also contains significant levels of minerals like potassium that contribute to its many health benefits.

16 Amazing Health Benefits of Feijoa

1. Immune System Booster

One of the most celebrated benefits of feijoa is its incredibly high Vitamin C content. This essential vitamin is a well-known immune system strengthener, playing a vital role in the production and function of white blood cells, which are your body’s first line of defense against pathogens.

Regular consumption of feijoa, especially during cold and flu season, can help fortify your body’s ability to ward off infections and recover faster. Think of it as a natural shield for your health!

2. Rich in Antioxidants

Feijoas are absolutely packed with powerful antioxidants, including flavonoids, polyphenols, and unique compounds like feijoin. These antioxidants are crucial for fighting oxidative stress in the body, which is caused by free radicals.

Oxidative stress can damage cells and contribute to aging and the development of chronic diseases such as heart disease and certain cancers. By neutralizing these harmful free radicals, feijoas help protect your cells and promote long-term health.

3. Supports Digestive Health

Fiber, fiber, and more fiber! Feijoas are an excellent source of dietary fiber, both soluble and insoluble. Dietary fiber is vital for a healthy digestive system.

Insoluble fiber adds bulk to stool, helping to prevent constipation and promote regular bowel movements. Soluble fiber, on the other hand, forms a gel-like substance in the gut, which can help regulate blood sugar levels and feed beneficial gut bacteria.

4. May Aid in Weight Management

Given its high fiber content, feijoa can be a fantastic addition to a weight management plan. Fiber helps you feel fuller for longer, reducing the likelihood of overeating and snacking between meals.

Furthermore, feijoas are relatively low in calories while being nutrient-dense, providing essential vitamins and minerals without a significant caloric load. This makes them a satisfying and healthy snack choice.

5. Contributes to Heart Health

The combination of fiber, antioxidants, and potassium in feijoas makes them beneficial for cardiovascular health. Fiber can help lower cholesterol levels by binding to cholesterol in the digestive tract and preventing its absorption.

Potassium is crucial for maintaining healthy blood pressure by counteracting the effects of sodium. Antioxidants also play a role in protecting blood vessels from damage and reducing inflammation, all contributing to a healthier heart.

6. Source of Folate (Vitamin B9)

Feijoas contain folate, a B vitamin essential for numerous bodily functions. Folate is particularly important for cell growth and division, making it critical during periods of rapid growth, such as pregnancy and infancy.

It also plays a key role in red blood cell formation and DNA synthesis. Adequate folate intake can help prevent certain birth defects and support overall cellular health.

7. Provides Manganese

Manganese is an often-overlooked trace mineral found in feijoas that is vital for bone health, metabolism, and antioxidant defense. It acts as a cofactor for many enzymes involved in various metabolic processes, including amino acid, cholesterol, and carbohydrate metabolism. Manganese also contributes to the formation of connective tissue and blood clotting.

8. Rich in Copper

Another essential trace mineral present in feijoa is copper. Copper is necessary for iron metabolism, red blood cell formation, and the maintenance of healthy bones, blood vessels, nerves, and immune function.

It also acts as an antioxidant, protecting cells from damage. Including copper-rich foods like feijoa can support these critical bodily functions.

9. Detoxification Support

Feijoa’s fiber content aids in the elimination of toxins from the digestive tract. Its antioxidants and water content support kidney function, helping the body flush out waste products more efficiently. A well-functioning detoxification system is key to maintaining vitality.

10. Promotes Healthy Skin

The powerful antioxidants and high Vitamin C content in feijoas are excellent for skin health. Vitamin C is crucial for collagen production, a protein that gives skin its elasticity and firmness.

Antioxidants protect skin cells from environmental damage, such as UV radiation and pollution, which can lead to premature aging. Eating feijoas can contribute to a brighter, healthier complexion and may even help reduce the appearance of fine lines.

11. Boosts Brain Function

The antioxidants and various vitamins in feijoa can also contribute to improved cognitive function. Antioxidants protect brain cells from oxidative damage, which is linked to neurodegenerative diseases.

Some research suggests that adequate intake of certain vitamins and minerals found in feijoa can support memory, focus, and overall brain health, helping you stay sharp and alert.

12. Natural Source of Energy

Feijoas provide natural sugars along with fiber, offering a sustained energy release rather than a sudden spike and crash. The B vitamins also play a role in converting food into energy.

This makes feijoa an excellent choice for a natural energy boost before a workout or as a midday pick-me-up without relying on artificial stimulants.

13. Supports Thyroid Health

Interestingly, some varieties of feijoa contain iodine, a critical mineral for thyroid function. The thyroid gland uses iodine to produce hormones that regulate metabolism, growth, and development.

While not all feijoas are significant sources of iodine, certain growing regions and varieties might offer a beneficial amount, contributing to healthy thyroid function. It’s always a good idea to enjoy a varied diet to ensure you get all the necessary nutrients.

14. Anti-Inflammatory Effects

Chronic inflammation is a root cause of many diseases. The antioxidants and other phytonutrients in feijoas possess anti-inflammatory properties that can help reduce inflammation throughout the body. By calming inflammatory responses, feijoas may contribute to alleviating symptoms of inflammatory conditions and promoting overall well-being.

15. Bone Health Contributions

Feijoas provide several nutrients important for bone health, including manganese and Vitamin C. Manganese contributes to bone formation and density, while Vitamin C is essential for collagen synthesis, which forms the scaffolding for bones. While not a primary source of calcium, including feijoa in a diet rich in other bone-supporting nutrients can be beneficial.

16. Hydration Helper

Like many fruits, feijoas have a high water content, contributing to daily hydration needs. Staying well-hydrated is crucial for countless bodily functions, including nutrient transport, temperature regulation, and joint lubrication. Enjoying juicy feijoas can be a delicious way to boost your fluid intake, especially during warmer months.

Potential Side Effects and Considerations of Feijoa

While feijoa offers a wealth of benefits, it’s important to be aware of potential side effects and considerations. For most people, consuming feijoa in moderation is perfectly safe and beneficial.

1. Allergic Reactions

Though rare, some individuals may experience allergic reactions to feijoa. Symptoms can include itching, hives, swelling of the lips or throat, and digestive upset.

If you have known allergies to other fruits in the Myrtaceae family (like guava), proceed with caution. Always consult a healthcare professional if you suspect an allergic reaction.

2. Digestive Upset from Overconsumption

Due to its high fiber content, eating a very large quantity of feijoa, especially if you’re not used to a high-fiber diet, can lead to digestive discomfort.

This might manifest as bloating, gas, abdominal cramps, or diarrhea. It’s best to introduce feijoa gradually into your diet and consume it in moderate portions.

3. Oxalate Content (for susceptible individuals)

Feijoa contains oxalates, which are naturally occurring compounds found in many plant foods. For most people, oxalates are harmless and are excreted by the body.

However, individuals prone to kidney stones (especially calcium oxalate stones) may need to monitor their intake of high-oxalate foods. It’s always wise for those with such conditions to consult their doctor or a dietitian about dietary restrictions.

4. Pesticide Residue (if not organic)

As with any fruit, non-organic feijoas may contain pesticide residues on their skin. While the skin is edible and nutritious, if you’re concerned, it’s advisable to thoroughly wash the fruit or opt for organic varieties.

Peeling the fruit will also significantly reduce potential exposure to residues on the surface.

5. Drug Interactions (theoretical)

While there are no widely reported drug interactions specifically with feijoa, some of its components, like Vitamin K (present in smaller amounts) or compounds that affect blood pressure, could theoretically interact with certain medications.

For example, individuals on blood thinners like warfarin might need to maintain a consistent intake of Vitamin K-containing foods. If you are on specific medications, it’s always a good idea to discuss new dietary additions with your doctor.

6. Dental Health Concerns (Sugar and Acidity)

Feijoas, like most fruits, contain natural sugars and are somewhat acidic. Frequent consumption, especially without rinsing the mouth afterward, could potentially contribute to tooth decay or erosion of tooth enamel.

Brushing your teeth approximately 30 minutes after eating (to allow enamel to re-harden) or rinsing your mouth with water can help mitigate this risk.

How to Eat Feijoa Safely and Enjoyably？

Eating feijoa is wonderfully simple, but a few tips can enhance your experience and ensure you get the most out of this delightful fruit.

1. Choosing the Right Feijoa

• Ripeness is Key: A ripe feijoa will yield slightly to gentle pressure, similar to a ripe avocado. Avoid fruits that are rock hard or mushy.
• Aroma: A truly ripe feijoa will emit a strong, sweet, and fragrant aroma. If it smells faintly tropical and floral, you’re on the right track!
• Appearance: The skin should be a vibrant green, possibly with a slight reddish blush. Blemishes are natural and don’t necessarily indicate poor quality, but avoid fruits with significant bruising or mold.
• Size: Feijoas vary in size, from small, thumb-sized fruits to larger, egg-sized ones. Size doesn’t always indicate better flavor, but often larger fruits have more pulp.

2. Preparing Your Feijoa

The easiest and most common way to eat a feijoa is by simply scooping out its delicious pulp.

1. Wash: Always wash the fruit thoroughly under cool running water before eating.
2. Cut: Using a sharp knife, cut the feijoa in half lengthwise (from stem to blossom end).
3. Scoop: Grab a spoon and scoop out the creamy, granular, aromatic pulp from each half. The center part of the pulp is often more jelly-like, while the outer part is softer.
4. Enjoy: Eat it fresh!

3. Eating the Skin? Yes, You Can!

Many people only eat the pulp, but the skin of the feijoa is perfectly edible and packed with extra nutrients, especially antioxidants and fiber.

• Flavor: The skin can have a slightly tart or astringent taste, which some people enjoy as a contrast to the sweet pulp. This flavor profile can vary between varieties.
• Preparation: If you plan to eat the skin, ensure the fruit is very well washed. You can eat it whole (after cutting) or slice the fruit and eat the slices with the skin on.
• Texture: The skin is a bit firmer than the pulp, adding a pleasant texture.

4. The Stem and Blossom End

• Stem: The small stem at the top of the fruit is not typically eaten and should be discarded.
• Blossom End: The small, dried flower remnant at the bottom (opposite the stem) is also not eaten.

5. Storage Tips

• Room Temperature: Ripe feijoas can be stored at room temperature for a few days if you plan to eat them soon.
• Refrigeration: For longer storage (up to a week or two), place ripe feijoas in the refrigerator. Unripe feijoas will ripen at room temperature, but keep an eye on them as they can go from perfectly ripe to overripe fairly quickly.
• Freezing: Feijoa pulp can be scooped out and frozen for later use in smoothies, desserts, or sauces.

Creative Ways to Enjoy Feijoa

Don’t limit yourself to just scooping it out! Feijoa’s unique flavor profile makes it incredibly versatile in the kitchen.

How Much Feijoa Can You Eat in a Day?

The appropriate amount of feijoa varies based on individual health needs and conditions:

• For Adults: 2-3 medium feijoas (approximately 100-150g) daily is considered safe and beneficial for most healthy adults.
• For Children: 1-2 small feijoas, adjusted based on age and size.
• Maximum Safe Amount: Due to the fiber content, limiting consumption to no more than 300g daily is advisable to avoid digestive discomfort.
• For Specific Health Benefits: For targeted health benefits like immune support during illness, up to 4-5 fruits daily may be temporarily consumed.

Tips for Growing Your Own Feijoa (If You’re Feeling Green-Thumbed!)

If you live in a suitable climate (USDA zones 8-10, preferring mild winters and moderate summers), growing your own feijoa can be incredibly rewarding.

• Sunlight: Feijoa trees thrive in full sun, needing at least 6-8 hours daily.
• Soil: They prefer well-draining soil, but are quite tolerant of different soil types.
• Watering: Consistent watering is important, especially during dry spells and when the fruit is developing.
• Pollination: Some varieties are self-fertile, but planting two or more different varieties often results in heavier fruit production.
• Patience: It can take a few years for a young feijoa plant to start producing fruit, but the delicious reward is well worth the wait.

The feijoa is a relatively low-maintenance fruit tree, making it a popular choice for home gardeners looking for an evergreen shrub that offers both beauty and bounty.

FAQs

1. Can you eat feijoa skin?

While technically edible, the skin is often discarded due to its bitter taste and firm texture. Some varieties have thinner, more palatable skin than others.

2. When is feijoa in season?

In the Northern Hemisphere, feijoa typically ripens in late autumn (October-November). In the Southern Hemisphere, particularly New Zealand, the season runs from March to June.

3. How do you know when a feijoa is ripe?

A ripe feijoa will give slightly to gentle pressure and emit a strong, sweet fragrance. The fruit naturally falls from the tree when perfectly ripe.

4. Can feijoa be frozen?

Yes, feijoa freezes well. It can be frozen whole (blanched first), halved, or puréed for up to 10-12 months.

5. Is feijoa good for diabetes?

In moderate amounts, feijoa can be suitable for people with diabetes due to its relatively low glycemic index and high fiber content. However, portion control remains important.

6. Can dogs eat feijoa?

Small amounts of the flesh are generally not toxic to dogs, but the skin may cause digestive upset. As with any human food, moderation is key when sharing with pets.

7. What does feijoa taste like?

Feijoa has a complex flavor profile often described as a combination of pineapple, guava, and strawberry with mint undertones—both sweet and slightly tart.

8. How long do feijoa trees take to fruit?

Feijoa trees typically begin producing fruit 3-4 years after planting, with full production reached after 6-8 years.