Is Bael Fruit Healthy?
Bael fruit is a sweet Indian fruit from the bael tree (Aegle marmelos). It is also grown in parts of Southeast Asia. People enjoy it fresh, dried, or as juice. According to preliminary nutrition research, the extracts yielded from bael fruit, whether from the leaves or its seeds, can also provide some health benefits. However, in higher amounts, it can become toxic in some high-risk population groups as safety concerns currently exist regarding the excessive consumption of bael fruit. It is, however, a low-calorie and fiber-rich fruit that can be easily adapted into any healthy or balanced diet after practicing good safety norms while handling the fruit.
What Are the Nutritional Value of Bael Fruit?
Though the United States Department of Agriculture (USDA) information nutritionally is not available for this uncommon fruit in many regions of the world, as it is a popular and common traditional Indian medicinal fruit, the nutritional facts, as given by the 2018 research study published in Food Science and Nutrition, are as follows: a 3.5-ounce serving of bael fruit contains:
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Total calories: 88 to 90 calories.
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Protein: 0.05 to 0.06 ounces.
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Carbohydrates: 1.06 to 1.13 ounces.
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Riboflavin: 0.000035 to 0.000042 ounces.
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Fat: 0.007 to 0.015 ounces.
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Fiber: 0.08 to 0.15 ounces.
Based on varying studies from different nutritional reports, the content can be summarized as follows:
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Protein: 0.06 ounces.
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Vitamin C: 0.00031 ounces.
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Vitamin A: 0.000002 ounces.
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Riboflavin: 0.000042 ounces.
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Fat: 0.01 ounces.
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Carbohydrates: 1.13 ounces.
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Fiber: 0.1 ounces.
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Total Calories: 88 calories.
It is important to note that of the rich 1.13 ounces of carbohydrates yielded from the fruit for every 3.5-ounce edible portion of bael, most of its weight is primarily water, with only around 0.1 ounces of fiber present. This fruit is low in fat and protein and can be incorporated even into low-fat diets.
Bael fruit has been specifically researched as a rich source of riboflavin, providing 0.000042 ounces of this essential nutrient, amounting to almost 91.5 percent of the daily value based on calculations by the United States Food and Drug Administration (FDA). It also yields approximately 0.00031 ounces of vitamin C (9.6 percent of the daily value) and about 0.000002 ounces of vitamin A, apart from essential nutrients like calcium, potassium, magnesium, and iron.
How Is Bael Fruit Used in Ayurveda and Research?
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Bael fruit has its traditional roots in the ancient Indian Ayurvedic system of medicine and is commonly used to combat digestive issues and fungal, viral, or bacterial pathogenic infections. However, modern-day research studies have evaluated these benefits more in animal and in-vitro studies, needing more human control groups or evidence of these benefits in humans from bael fruit extracts to provide conclusive evidence. Preliminary research, however, suggests that bacterial pathogens inducing gastrointestinal infections and diarrhea can be prevented by the antioxidant capacity of the fruit, such as its resistance against the bacteria Shigella dysenteriae responsible for colon issues.
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In gastrointestinal tract issues, though more scientific research is needed, preliminary evidence shows that extracts obtained from the seeds of bael fruit may help reduce gastric juice content and promote overall healing of gastrointestinal ulcers, as per animal studies.
May Possibly Reduce Risk of Certain Cancers:
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The extract from Bael fruit comprises bioactive antioxidants such as nitric oxide and 1,1-diphenyl-2-picrylhydrazyl (DPPH), which possess the innate ability to scavenge harmful cancer-causing free radicals. This benefit needs further investigation.
Why Leaf Extracts May Impact Sperm Health?
The leaf extracts from bael fruit can have a detrimental impact on male fertility, possibly inhibiting the mobility of fertile sperm. Hence, in larger amounts or regarding dosage concerns, further investigation is needed in nutritional research, especially in humans, regarding bael fruit supplements and extracts. As a fruit, however, all healthy individuals can consume it. If you do not have any food allergies, it is generally quite safe to consume.
How Is This Product Available, Harvested, Stored, and Used?
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Bael fruit is usually native to Indian regions and some Southeast Asian regions. Its harvest season is typically at the onset of summer, between March and April. It is also a fruit available year-round in Florida. Bael fruit is best when it is a ripe yellowish-green color. However, it is usually picked only after the green tint disappears and the stem separates from the bael fruit.
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When buying bael fruit, avoid bruised or moldy-looking fruits, as they may be contaminated. Thoroughly wash your hands with soap and water and rinse the fruit under cool running water before cutting it into pieces. Further, store bael fruit separately in your refrigerator from other foods like raw meat, poultry, or seafood to prevent spoilage or odor.
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It is important to note that bael fruit juice needs to be pasteurized. Commercially, unpasteurized fruit juices that may not be labeled as such, especially from farmers' markets or common juice bars, may predispose individuals with food sensitivities or allergies to possible side effects. It is best to consume the fresh fruit after thorough rinsing and washing, cutting it up.
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In Indian cuisines, bael fruit is popularly used in beverages or sherbets prepared from the seeded fruit pulp, with milk and sugar added to the drink. Another popular Indian beverage is bael fruit pulp juice combined with tangy tamarind.
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In Thai cuisine, the leaves and shoots from bael plants are commonly used for seasoning many dishes. Bael fruit jams are also popular in some Indo-Asian cuisines, as the fruits, even in their unripe form with mature inner pulps, are mixed with citrusy fruits like guava or citric acid to prepare sweet jams commercially.
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Note the nutrition labels of these products. If you have a history of food sensitivity or fruit allergies, cross-check before purchasing commercial bael products. You can ask a registered healthcare professional or nutritionist to know whether this fruit is suitable for your diet.
Conclusion
Generally, nutrition experts advise that food safety practices be adopted when you hand the fresh bael fruits purchased. Bael fruit is likely to be safe when consumed as a fruit food, however, there are so far only limited human studies on the bael fruit consumption safety, especially when they are consumed by individuals in concentrated extract forms or through a concentrated supplement.
