Ugli fruit may have a funny name, but it also can be an exotic addition to your diet with the good health benefits comparable to other citrus fruits. It also known as Jamaican tangelo or uniq fruit, and is hybrid of grapefruit, orange, and tangerine.
Nutritional Content of Ugli Fruit
Ugli fruit is a rich source of vitamins, minerals, and antioxidants. According to the United States Department of Agriculture (USDA), one medium-sized ugli fruit (approximately 154 grams) contains the following nutrients:
| Nutrient | Amount per Medium-Sized Ugli Fruit (154g) | % of Recommended Daily Intake |
|---|---|---|
| Calories | 80 | 4% |
| Protein | 1 g | 2% |
| Fat | 0.2 g | 0% |
| Carbohydrates | 21 g | 7% |
| Fiber | 3 g | 12% |
| Vitamin C | 70% | |
| Vitamin A | 4% | |
| Folate | 8% | |
| Potassium | 8% | |
| Calcium | 4% | |
| Iron | 2% | |
| Magnesium | 4% |
Note thatย the amount of vitamins and minerals and the percent of recommended daily intake based on a 2000 calorie diet. Also, the percent of recommended daily intake may vary depending on factors such as age, sex, weight, and physical activity level.
What is an Ugli Fruit?
Ugli fruit is a hybrid citrus fruit that originated in Jamaica. It was first discovered growing on the property of G.G. Geddes, a Jamaican citrus grower, in the late 1920s or early 1930s.
The fruit is a cross between a grapefruit, an orange, and a tangerine. The exact origin of the fruit is not known, but it is believed to have occurred naturally as a result of cross-pollination between these citrus varieties on Geddes’ farm.
The fruit was initially called “Geddes’ Grapefruit” and was not widely known outside of Jamaica. It was later renamed “ugli fruit” in the 1950s by John E. Bailey, a representative of the Crosse & Blackwell company, who began exporting and marketing the fruit.
Today, ugli fruit is grown in Jamaica and other countries, including the United States, and is available in many grocery and specialty food stores. It is known for its unique appearance and sweet, tangy flavor, and is a popular ingredient in fruit salads, smoothies, and other recipes.
Benefits of Ugli Fruit
Boosts Immune System
Ugli fruit is a citrus fruit and a good source of vitamin C, which plays an important role in boosting the immune system. One medium-sized ugli fruit provides 70% of the recommended daily intake of vitamin C.
Promotes Heart Health
Ugli fruit is low in calories, fat, and sodium and is a rich source of potassium, which is essential for maintaining heart health. Potassium helps regulate blood pressure, reducing the risk of hypertension, stroke, and heart disease.
Good Source of Dietary Fiber
Ugli fruit has a good amount of dietary fiber, which helps promote digestion and prevents constipation. The fiber in ugli fruit also helps regulate blood sugar levels and reduces the risk of diabetes.
Antioxidants in Ugli Fruit
Ugli fruit contains vitamin C and other antioxidants that protect the skin from damage caused by free radicals. Free radicals can cause premature aging, skin cancer, and other skin-related issues. Vitamin C also promotes collagen production, which helps keep the skin healthy and youthful-looking.
Supports Weight Loss Dieting
Ugli fruit is low in calories and high in fiber, making it an excellent food for weight loss. The fiber helps you feel full for longer, reducing the urge to overeat or snack on unhealthy foods.
Recipe Ideas for Ugli Fruit
Ugli fruit is a citrus fruit that has a sweet and tangy flavor with a hint of bitterness. It can be substituted in many recipes for tangelos, or even as a sweeter version for grapefruit containing recipes, giving them an exotic flair. Here are some recipe ideas for ugli fruit:
Ugli Fruit Salad: Cut up ugli fruit into bite-size pieces and toss with other fruits such as blueberries, kiwi, and pineapple. Add a little honey and lime juice for extra sweetness and tang.
Ugli Fruit Salsa: Dice ugli fruit, mango, red onion, and jalapeรฑo pepper. Add lime juice and cilantro, and serve with tortilla chips.
Ugli Fruit Vinaigrette: Mix ugli fruit juice with olive oil, honey, Dijon mustard, and white wine vinegar to make a delicious salad dressing.
Ugli Fruit Smoothie: Blend ugli fruit with yogurt, honey, and ice for a healthy and refreshing drink.
Ugli Fruit Margarita: Mix ugli fruit juice with tequila, triple sec, and lime juice to make a tasty and exotic margarita.
Ugli Fruit Marmalade: Boil ugli fruit with sugar and water to make a tasty marmalade that can be spread on toast or used as a topping for desserts.
Disadvantages of Ugli Fruit
While ugli fruit has the various health and nutrition benefits discussed above, there are a few potential disadvantages to consider:
Interference with certain medications: Ugli fruit contains compounds called furanocoumarins that can interfere with the metabolism of some medications, including some blood thinners and cholesterol-lowering drugs. If you are taking medication, it is best to talk to your doctor before consuming ugli fruit or any other citrus fruit.
Short shelf life: Ugli fruit is not known for its long shelf life, and it may spoil quickly if not stored properly. It is best to eat ugli fruit soon after purchase to ensure that it is fresh and flavorful.
Allergic reactions: Like all citrus fruits, ugli fruit can cause allergic reactions in some people. Symptoms may include itching, swelling, and difficulty breathing. If you have a known citrus allergy, it is best to avoid ugli fruit and other citrus fruits.
High sugar content: While ugli fruit is a good source of fiber and several vitamins and minerals, it is also relatively high in sugar. If you are trying to limit your sugar intake, it is best to consume ugli fruit in moderation and to balance it with other nutrient-rich foods.
Overall, ugli fruit is a nutritious citrus fruit with numerous health benefits. It is a good choice for most people to add to a balanced diet, but it always is important to be aware of potential disadvantages as well. Despite what some people consider its unattractive appearance, ugli fruit is a must-try fruit that can help you maintain good health and well-being.