Carissa

Nutrition per ~140 g · 1 medium piece

Vitamins

Minerals & other

Bioactives estimated

Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.

What drives the score weighted inputs

These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 81.

What it feeds primary sources only

Systems

Pathways

Overview

Carissa (Carissa macrocarpa), also known as natal plum, is a small red fruit native to southern Africa with a tart, cranberry-like flavor. Despite its modest size, carissa delivers substantial micronutrient density per 100g, particularly vitamin C (38 mg), potassium (260 mg), and notable iron content (1.31 mg). The fruit contains polyphenolic compounds including anthocyanins and flavonoids that contribute to its antioxidant capacity. With only 62 calories and negligible sodium, carissa fits well into longevity-focused eating patterns. The fruit's traditional use in African medicine aligns with modern nutritional science showing benefits for immune resilience and oxidative stress reduction. Carissa's potassium-to-sodium ratio (87:1) makes it particularly valuable for cardiovascular health and blood pressure regulation. The presence of copper (0.21 mg) supports collagen synthesis and iron metabolism, both relevant to aging optimization. While fiber content is not prominently listed in standard profiles, carissa's polyphenol diversity suggests metabolic benefits beyond basic macronutrients. This fruit is underutilized in Western diets despite comparable or superior micronutrient profiles to more common berries.

Health benefits 5

Pairs with

• Pair with leafy greens (spinach, kale) because the high vitamin C enhances non-heme iron absorption from plant-based sources
• Combine with nuts or seeds because their fat content improves absorption of fat-soluble polyphenol compounds
• Mix with citrus fruits (lemon, orange) to amplify total antioxidant capacity and create synergistic vitamin C effects
• Pair with whole grains because carissa's potassium balances mineral ratios for optimal nervous system function

In the kitchen

• Select carissa fruits that are firm and deep red; soft or pale fruits indicate under-ripeness or decay
• Store at room temperature until ripe (indicated by slight softness), then refrigerate for up to 5 days in a breathable container
• Consume whole fruit when possible to capture potential fiber benefits; the tart flavor pairs well with yogurt or cottage cheese for enhanced protein intake
• Source carissa from specialty tropical fruit suppliers or farmers markets; availability is limited in conventional supermarkets in most Western regions
• Use carissa juice as a tangy vinaigrette base or smoothie ingredient; its tartness reduces need for added sugars compared to sweeter fruits

When to eat it midday

Consuming carissa at midday allows optimal vitamin C absorption for afternoon immune resilience and provides sustained potassium for cardiovascular function through the remainder of the active day

Breaks a fast

The modest carbohydrate content (13.63g per 100g) and tartness make carissa suitable for post-meal consumption to minimize blood glucose spikes; can be consumed anytime but timing with other foods enhances mineral absorption