This fruit is no longer unfamiliar to Vietnamese people, but few understand all its benefits.
The hog plum tree belongs to the Anacardiaceae family, which includes several other tropical plants such as cashew and mango. The leaves and bark of the hog plum tree are also used for various purposes; however, the fruit is the most utilized part due to its numerous benefits.
According to Healthline, 100g of hog plum contains 0.27g of fat, 0.88g of protein, and 0.3mg of iron. The remaining nutrients in hog plum are as follows: 10g of carbohydrates, 2.2g of fiber, 5.95g of sugar, 80g of water, 3mg of sodium, 250mg of potassium, 67mg of phosphorus, and 36mg of vitamin C.
Young hog plum.
With these nutrients, this fruit offers a host of benefits for users:
Supports Blood Sugar Control
For individuals with type II diabetes, consuming hog plum helps reduce blood sugar levels. This fruit is effective because it is high in fiber and vitamin C—two components that aid in stabilizing blood sugar levels. The fiber in hog plum helps the body feel full longer, which automatically reduces portion sizes and cravings, preventing blood sugar spikes and aiding in weight management.
Helps Alleviate Anemia
The iron content in 100 grams of hog plum can support the formation of red blood cells. In addition to iron, hog plum is also rich in vitamin B1, which aids in producing red blood cells and increases oxygen flow throughout the body, preventing anemia.
Manages Cholesterol Levels
Hog plum contains significant amounts of vitamin C, which helps convert cholesterol in the body into bile acids. By metabolizing cholesterol, blood cholesterol levels can be balanced, thus maintaining a healthy cholesterol level.
Boosts Immune System
The abundant vitamin C in hog plum enhances immune system function, aids in collagen formation, and speeds up wound healing. Hog plum also contains antioxidants that help prevent damage from free radicals.
Improves Vision
Hog plum is considered an excellent source of vitamin A, which plays a crucial role in eye health. The vitamin A compounds in hog plum help the retina of the eyes perform better in image reception.
Prevents Aging
The vitamin C found in hog plum can protect vital molecules such as proteins, lipids (fats), carbohydrates, and nucleic acids (DNA and RNA) from damage caused by free radicals, toxins, or pollutants. Free radicals are one of the causes of premature aging.
Helps Control Weight
Hog plum is known for its weight loss and beauty benefits. This fruit is very low in calories. 100g of hog plum flesh provides approximately 29 calories, and the fat present in hog plum is beneficial. Notably, the high fiber content in hog plum creates a prolonged feeling of fullness, reducing cravings and overall food intake. This helps effectively control hunger and body weight.
Hog plum is known for its effective weight-loss and beauty benefits.
Supports Healthy Skin
With its high vitamin C content, hog plum helps repair tissues and nourish the skin. It increases collagen production and enhances skin beauty. Additionally, boiled hog plum leaves can be extracted and used as a substitute for skin creams and moisturizers.
Considerations When Eating Hog Plum
Despite its high nutritional value, experts warn that sour fruits like hog plum often contain a significant amount of acid. Consuming too much can lead to excess acid in the stomach, negatively impacting digestion and potentially leading to gastric ulcers or even stomach cancer.
Individuals with stomach pain, duodenal issues, gastric ulcers, and related digestive disorders should be cautious when consuming hog plum. It is advisable to moderate intake and not consume too much at once.
As with any fruit, it is important to consume in moderation. Additionally, you should eat a variety of fruits to ensure adequate vitamin and mineral intake for your body.
