Rose-Apple

Nutrition · per ~140 g serving · ≈ 1 apple

Score · 79/100

Overview

Rose-apple (Syzygium jambos), also known as jambol or Java apple, is a bell-shaped tropical fruit native to Southeast Asia and widely cultivated in warm climates. With only 25 calories per 100g and 95% water content, it represents an excellent choice for calorie-conscious longevity diets. The fruit delivers 22.3mg of vitamin C per 100g—approximately 25% of daily needs—supporting collagen synthesis, immune function, and antioxidant defense against age-related cellular damage. Its potassium content (123mg/100g) contributes to healthy blood pressure regulation and cardiovascular function, critical factors in aging populations. Rose-apple contains polyphenolic compounds including ellagic acid and gallic acid, which preliminary research suggests may have anti-inflammatory and antioxidant properties. The negligible fiber content (0g reported) suggests the need for pairing with fiber-rich foods. Rose-apple's high water content promotes hydration and satiety with minimal caloric burden, making it ideal for weight management during aging. Traditional use in Ayurvedic and Southeast Asian medicine for metabolic and digestive support warrants further scientific investigation. The fruit's nutrient density relative to caloric load makes it particularly valuable in longevity-focused eating patterns emphasizing nutrient sufficiency without caloric excess.

Health Benefits (4)

• Immune system support and antioxidant defense

  moderate
  Vitamin C (22.3mg/100g) acts as a cofactor for collagen synthesis and immune cell function, while polyphenols scavenge free radicals that accumulate with age
• Cardiovascular health and blood pressure regulation

  moderate
  Potassium content (123mg/100g) supports sodium-potassium pump function, promoting vasodilation and healthy blood pressure, while polyphenols may reduce arterial stiffness
• Anti-inflammatory effects

  emerging
  Ellagic acid and gallic acid in rose-apple demonstrate anti-inflammatory activity in cell and animal studies, potentially reducing chronic inflammation associated with aging
• Hydration and metabolic efficiency

  moderate
  95% water content with minimal calories supports cellular hydration and satiety signaling, promoting metabolic efficiency without glucose spikes

Food Pairings

• ·Pair with leafy greens (spinach, kale) because vitamin C enhances non-heme iron absorption from plant sources, addressing the minimal iron content in rose-apple alone
• ·Combine with nuts or seeds (almonds, pumpkin seeds) because fat-soluble vitamin A in rose-apple (17 IU) requires dietary fat for absorption, and seeds add fiber missing in the fruit
• ·Mix with Greek yogurt or cottage cheese because protein complements rose-apple's carbohydrates for stable blood sugar and sustained satiety, while calcium synergizes for bone health
• ·Pair with ginger or turmeric because these anti-inflammatory rhizomes synergize with rose-apple's polyphenols for enhanced anti-inflammatory and antioxidant effects

Practical Tips

• ·Select firm rose-apples with slight give to pressure and even coloring; avoid soft or bruised specimens, which deteriorate rapidly due to high water content
• ·Store at room temperature for 2-3 days or refrigerate in a perforated plastic bag for up to 1 week; consume within days of purchase as shelf-life is limited
• ·Eat with skin intact to maximize fiber and polyphenol intake, washing thoroughly under running water before consumption
• ·Consume fresh and whole rather than juiced to preserve satiety benefits of intact fruit structure and avoid rapid fructose absorption
• ·Incorporate into morning fruit salads or midday snacks with nuts to address the 0g fiber content and create balanced macronutrient profiles

Optimal Timing

Rose-apple's low glycemic load, high water content, and minimal caloric density make it suitable throughout the day. Morning consumption supports hydration and vitamin C uptake; midday snacking promotes satiety without energy crashes; evening consumption poses no sleep disruption risk due to negligible caffeine and low sugar content.

The 5.7g carbohydrates per 100g (primarily simple sugars) are minimal enough not to significantly break a fast, though water consumption is encouraged alongside the fruit.