Nance Fruit: Nutritional Facts and Health Benefits

Nance fruit (Byrsonima crassifolia) is a tropical fruit species that belongs to the Malpighiaceae family. This fruit is cultivated along Mexico’s coastal area and distributed throughout the tropical and subtropical regions of central and southern America. (1)

This fruit is known as a golden spoon, nancite, indano, craboo, perdejo, and murici in different parts of the world. (2)

Nance fruit is a healthy diet with several nutritional components. It contains a high quantity of vitamins and minerals. The presence of folate, lutein, zeaxanthin and carotene makes this fruit nutritionally more valuable.

Vitamins A and C in this fruit are believed to possess antioxidant properties, boost immunity, and protect our bodies against diseases. 

Nance fruit looks similar in shape to cherries. They are round, and the outer cover is slightly yellow to orange to red, varying according to genotype. The flavor is sour and sweet.

At maturity, this fruit is 17 to 20 mm in diameter. The flesh of this fruit covers a single seed (stone). (3)

Nance fruit can be eaten fresh or cooked. It can be turned into juice or added to desserts. This fruit can also be fermented for the production of wine. Jam, jelly, marmalade, and candied products can be made from this fruit. (2)                                                                                                                       

Nutritional Facts

Nance fruit is packed with nutritional components serving a healthy lifestyle. The analysis of this fruit and the data on daily adult requirements are (4,5)

Nance fruit is a juicy fruit with a water content of 80.6 grams per 100 grams. It contains a good amount of calories (73 kcal/100 g), fats (1.16 g/100 g), and protein (0.66 g/100 g). This fruit is also high in carbohydrates (17 g/100 g), dietary fiber (7.5 g/100 g), and sugar (8.31 g/100 g). (4)

* National Academy of Medicine recommends that adults get a minimum of 0.8 grams of protein for every kilogram of body weight per day. 

Minerals: Nance fruit is a mineral-dense fruit. It contains calcium, magnesium, phosphorus, and potassium in good quantity. Other than that, the fruit contains iron (0.38 mg/100 g), sodium (3 mg/100 g), zinc (0.09 mg/100 g), copper (0.041 mg/100 g), manganese (0.248 mg/100 g), and selenium (0.4 mcg/100 g). (4) Potassium in nance fruit (244 mg/100 g) is higher than that of kiwi fruit (198 mg/100 g).

Nutrients	Amounts (per 100 grams)	Daily Adult Requirements
Calcium, Ca	46 mg	1,000 – 1,200 mg
Magnesium, Mg	20 mg	310-420 mg
Phosphorus, P	10 mg	700 mg
Potassium, K	244 mg	2,600 – 3,400 mg*

* Adequate intake (AI) level determined by National Academy of Medicine. 

Vitamins: Nance fruit is a good source of vitamins essential for the functioning of our bodies. Other than vitamins C, A, and K, the fruit contains vitamin E (1.25 mg/100 g), vitamin B6 (0.021 mg/100 g), thiamin (0.015 mg/100 g), riboflavin (0.018 mg/100 g), and niacin (0.29 mg/100 g). (4) The vitamin C in nance fruit (92.5 mg/100 g) is higher than that of hog plum (25 mg/100 g).

Nutrients	Amounts (per 100 grams)	Daily Adult Requirements
Vitamin C	92.5 mg	75 mg -90 mg*
Vitamin A (IU)	74 IU	2333 – 3000 IU
Vitamin K	11.9 mcg	90 mcg*
Folate	8 mcg	400 mcg
Carotene, beta	40 mcg	–
Lutein+zeaxanthin	569 mcg	–

* Adequate intake (AI) level determined by National Academy of Medicine. 

Note: g-gram, mg-milligram, mcg-microgram, IU-international units 

Health Benefits

Nance fruit is not only cultivated for food purposes but also has excellent medicinal value. It is a good source of nutritional components and benefits our health in every possible aspect. This fruit is believed to possess antioxidant and anti-inflammatory properties. Not only the fruit but the bark of the plant tree is consumed as a medicine for the cure of diarrhea and mild fever. This post further discusses the health benefits of nance in humans.

1. Can protect heart health: Nance fruit is a good source of dietary fiber. Dietary fiber is a non-digestive form of carbohydrates. Consuming fruit rich in dietary fiber can help to balance the cholesterol level in the blood. A balanced cholesterol level helps maintain blood flow in the heart as low-density lipoprotein (LDL) is reduced. Decreased cholesterol and improved blood flow promote a healthy heart and protect the heart from heart attack and stroke. (6)

2. Can make the skin healthy: Nance fruit contains vitamins like C, A, and E, which are suitable for skin health. Vitamin C is believed to be an antioxidant and protect the skin against sun damage. Vitamins E and A help nourish the skin and prevent skin damage associated with aging. (7) This fruit also balances the uneven skin tone and brightens the skin. 

3. Can maintain gut health: Nance fruit is considered beneficial for digestive health because it is high in fiber content. This high-fiber content fruit reduces the calorie intake as the fiber makes us feel full for a long time. This fruit maintains digestion and regulates bowel movement. The fiber in this fruit helps prevent constipation, increases the number of healthy bacteria in the colon, and prevents colon cancer. (8)

4. Can boost eye health: Nance fruit is a significant source of carotenoids like lutein and zeaxanthin. These carotenoids possess antioxidant properties and protect the retina from oxidative stress. This fruit prevents the risks of age-related macular degeneration and cataract. (9) Betacarotene is a vital vitamin A source in the nance fruit. Vitamin A is also well known for preventing eye diseases like night blindness, corneal manifestation (dryness in eyes), and conjunctival manifestations (tear film instability). (10)

5. Can protect against diseases: Nance fruit is high in antioxidants and possesses anti-inflammatory properties. This fruit protects our body from chronic diseases like heart disease, cancer, diabetes, and arthritis (bone and joint-related disease). Vitamin C in this fruit is well known for treating the common cold and flu. The nutritional components protect the cells from oxidative stress and boost immunity against diseases. (11)

Nance fruit, high in nutritional components and benefiting our health in every possible aspect, can still show some side effects. Nance fruit can show allergic reactions in some people. 

This fruit contains pits, so choking hazards can be seen in children. (12)