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Salak (Snake Fruit): Nutrition & Health Benefits

For many people, eating something called snake fruit may not sound appealing, but salak is a very popular fruit in some parts of the world. With its growing popularity and availability around the world, it is important to understand the nutrient composition of salad, as well as some of its potential health benefits and proper ways to eat this unique fruit.

Table of Contents

  • What is Salak?
  • Salak Nutritional Information
  • Health Benefits of Salak
    • Improves Memory
    • Boosts Energy
    • Weight Loss
    • Improves Heart Health
    • Protects Vision
    • Treats Diabetes
  • How to Eat Salak (Snake Fruit)

What is Salak?

Salak is actually the name of a type of palm tree that is native to areas of Indonesia and parts of the South Pacific. These trees are cultivated for their fruits, which are found clustered near the base of the tree, and have a unique red, scaly exterior, which earns it the nickname snake fruit. These fruits are only about the size of figs and may resemble a large garlic clove when peeled.

Each fruit contains an inedible seed, but the flesh surrounding it is consumed for its sweet and often astringent flavor. This unusual flavor makes salak a popular ingredient in many different types of cultural dishes in the South Pacific and neighboring areas. There are more than 30 cultivars of this fruit, but most have a similar nutritional profile, albeit a slightly different taste and level of astringency.

Salak Nutritional Information

Salak is not only a great fruit to include in your food for its flavor, but also for its nutrient content, which includes high levels of dietary fiber, protein, sugars, potassium, iron, calcium, phosphorous, vitamin C, and vitamin A, as well as various antioxidants and active ingredients. There are only 82 calories in a 100-gram serving of salak, which means that it has a low impact on your overall caloric intake.

Health Benefits of Salak

The most important health benefits of salak include its ability to boost vision health, strengthen cognition, optimize digestion, increase energy, aid weight loss efforts and regulate blood sugar levels for diabetic patients.

Improves Memory

Thanks to the minerals and active ingredients in this fruit, such as potassium, beta-carotene, and pectin, this fruit is able to increase blood flow to the brain, which can boost cognition and improve your memory power, while also eliminating oxidative stress and lowering your risk of neurodegenerative diseases.

Boosts Energy

Studies have found that salak is able to increase stamina and stimulate the metabolism, which can provide a solid boost to your energy levels. The carbohydrates found in this fruit are also good for maintaining energy levels throughout the day.

Weight Loss

There is a high level of dietary fiber in salak, which is ideal for increasing feelings of fullness and preventing unnecessary snacking and overeating. This also improves digestive efficiency and eliminates symptoms of constipation, bloating and cramping.

Improves Heart Health

The potassium found in salak help it lower your blood pressure, as potassium is a vasodilator. This means that it can reduce the tension in blood vessels and arteries, which lowers overall strain on the cardiovascular system.

Protects Vision

Beta-carotene is one of the antioxidants found in salak, which has a direct link to vision health. Having enough beta-carotene in your diet can lower your risk of macular degeneration and slow the progression of cataracts as you age.

Treats Diabetes

The high-fiber nature of this fruit makes it excellent for regulating blood sugar levels in the body, which is important for diabetic patients. There is a decent amount of carbohydrates (simple sugars) in this fruit, but the fiber counteracts those effects and prevents the spike in blood sugar, easing the strain on the pancreas.

How to Eat Salak (Snake Fruit)

Eating this fruit can be a daunting task, given its appearance and texture, but preparing and eating salak is easier than you might expect. With a textural consistency similar to apples, this fruit is not only rewarding to prepare but delicious to eat!

Step 1 – Using a fresh salak, press your finger through the rough outer exterior, as you would an orange, and begin peeling away the thin skin.

Step 2 – Once the peel is completely removed, you need to remove the inedible seeds within each lobe of the salak.

Step 3 – You can eat the fruit raw, or use it for a variety of recipes, including in fruitcakes, as a fried dessert, or mixed in with other exotic, tropical fruits.

+ References

  1. http://www.sciencedirect.com/science/article/pii/S0278691509002154
  2. http://www.emeraldinsight.com/doi/abs/10.1108/00346650910957492
  3. http://www.sciencedirect.com/science/article/pii/S0899900704003041
  4. http://jamanetwork.com/journals/jama/article-abstract/416446
  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1462955/
  6. http://europepmc.org/abstract/med/3040842

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