Star fruit grows easily in Bangalore, India

Carambola growing in Bangalore on our trees in Hoskote A few decades ago, we were first introduced to starfruit or as it is otherwise known - Carambola (Averrhoa carambola) while enjoying a picnic at a relative’s friends farm in Bannerghatta. A lone, fully-grown tree was giving them bags full of fruit and really did not need much looking after. As kids we had seen the fruit on the carts we passed to and fro from school, but those open cut fruit, were out of bounds for us kids. But I did wonder at the taste and the chilli sprinkled on them. Curious I checked on where the word carambola is derived from. Apparently its from the Sanskrit word karmaranga meaning "food appetizer". Star fruit was called carambola in the Malayalam language, and when the Portuguese took it to Africa and South America they kept the original name.

One tree gives heaps of fruit The tree was at least 15 feet tall and spreading with the fruit hanging along the branches. We were told to pick only the ripe ones as the green were not really great for squashes. “ Much more sugar has to be used if they are green,” we were told. Today it’s difficult to find to find in shops and markets but there are so many ways to source fresh produce straight from farmers these days. What I made our squash from was the fruit from the two saplings I have planted in our farm. I sourced the plants which are not regularly found in the Lalbagh nursery. Over the years they have started giving us fruit and are the graft variety, so fruited from year one.

Steam the fruit and the squash gets this golden colour The trees are around six feet tall now and we do get some fruit if the caretakers kids leave some for us. Being young boys naturally they polish off most of them. But with the copious rains, the trees fruited extra and I was able to get a kg of the fruit to make squash for us at home. I do not allow carton juices and fizzy drinks in the house as they are unhealthy and prefer making home made juices for the family. The whole fruit is edible and it is sweetish once it is ripe! It has a juicy, sweet, sour taste. You can turn it into a jam or a pickle if you’d like to store it for longer, but we like to drink it as a squash which I make, minus preservatives..Each fruit contains on average 26.2 kcal, 6.2 kcal of carbohydrate, 2.5g of dietary fibre, 0.3g of fat, 3.6g of sugar and 0.9g of protein says Google.

Pick the yellow ones and not the green to cut on sugar in your squash The fruit is about three to six inches in length and the flesh colour ranges from greenish yellow to yellow and is crisp and tart in taste. It may or may not be loaded with two to five tiny edible seeds. When the carambola fruit is ripe, it is light yellow in colour with slightly brown ridges. The smaller and green coloured carambola fruits are generally quite sour and unpleasant to eat, while, on the other hand, the yellow ones are much tastier and sweet. Today the carambola is one of the most sought after fruits due to its nutrient density and antioxidant levels. It is an extremely low-calorie fruit that is rich in dietary fibre, vitamin A, B and C along with minerals like zinc, phosphorus, magnesium, sodium, iron and potassium among others. Moreover, it has high amounts of antioxidants like polyphenolic compounds, quercetin, gallic acid and epicatechin. This fruit is native to south and south-east Asia.

Careful when picking as the ridges get damaged So, what makes carambola so amazing? It’s a rich source of vitamin C. A single starfruit could provide you with up to 52% of your daily requirement of vitamin C as well as 4% of your daily vitamin B5 requirement. Vitamin C has a wide range of positive effects on our health, and these include - *Antioxidant properties *Boosting the immune system *Promoting healthy skin, hair, and nails *Increasing calcium uptake *Increasing iron absorption

Grows easily and happily in Bangalore The daily recommended intake of vitamin C is 40mg per day. It’s anti inflammatory, as Starfruit is rich in Polyphenols - this can positively impact anti-inflammatory processes and can help repair cell damage. Polyphenols have also been known to help with type-2 diabetes by increasing insulin sensitivity, as well as reducing the risk of heart disease. Apparently it is antidiarrheal and boosts digestion. Starfruit has been used in ayurvedic medicines for thousands of years. It is also known to stimulate your appetite. Since Starfruit is 80% water and it is a good source of hydration.

Can be grown in pots if you do not have garden space. Due to the fiber content and minimal amount of fruit sugars, star fruit is unlikely to have a big effect on blood glucose levels. Almost half of the carbohydrate content of starfruit comes from fibre. Eating a diet rich in dietary fibre will help keep your digestive system healthy. Carambola is super low in calories and has a high amount of dietary fibre. It contains on average 26.2 kcal and 2.5g of dietary fibre per fruit. It’s a whole food source that will give you an amazing amount of energy. This is important for people with diabetes and others who are looking to control their calorie intake. References: 1. Manda H, Vyas K, Pandya A, Singhal SA (2012) Complete review on: Averrhoa carambola. WJPPS 1: 17-33. 2. Muthu N, Lee SY, Phua KK, Bhore SJ (2016) Nutritional, Medicinal and Toxicological Attributes of Star-Fruits (Averrhoa carambola L.) A Review. Bioinformation 12: 420-4. 3. Shui G, Leong LP (2006) Residue from Star Fruit as Valuable Source for Functional Food Ingredients and Antioxidant Nutraceuticals. Food Chem 97: 277-84.