Fruit

Rowal

86Health
Score

Rowal is a lesser-known tropical fruit rich in fiber and vitamin C, offering significant digestive and immune support with a nutrient-dense, low-calorie profile.

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Why Rowal scores 86

Nutrient density27

Protein quality6

Fiber content10

Healthy fats5

Bioactive compounds11

Glycemic impact10

Top nutrients

Copper117.8Vitamin C28.7Iron12.2Magnesium7.6Manganese6.7

Nutrition

per_100g

111

Calories

2.3g

Protein

23.9g

Carbs

Fat

6.2g

Fiber

Health benefits

Enhanced digestive health and metabolic regularity

strong evidence

High fiber content (6.2g per 100g) promotes beneficial gut microbiota diversity, improves stool bulk, and supports regular elimination while moderating blood sugar spikes

Immune system fortification

strong evidence

Vitamin C (25.8mg per 100g) is essential for collagen synthesis, neutrophil function, and antioxidant defense against pathogens and oxidative damage

Copper-dependent antioxidant enzyme activity

moderate evidence

Rowal's exceptional copper content (1.06mg per 100g) serves as a cofactor for superoxide dismutase and cytochrome c oxidase, critical for mitochondrial energy production and free-radical scavenging

Iron bioavailability and oxygen transport

moderate evidence

Iron content (2.2mg per 100g) combined with vitamin C enhances heme-independent iron absorption, supporting hemoglobin formation and aerobic capacity

Cellular protection through polyphenol antioxidants

emerging evidence

Tropical fruits like rowal contain polyphenolic compounds that neutralize reactive oxygen species, reducing inflammation and supporting healthy aging pathways

Pairs well with

·Pair with iron-rich legumes (beans, lentils) because vitamin C in rowal significantly enhances non-heme iron absorption, critical for plant-based diets
·Combine with healthy fats (nuts, seeds, avocado) to improve fat-soluble micronutrient absorption and create sustained satiety
·Eat with copper-antagonistic foods like high-dose zinc supplements separately; consume rowal with copper-synergistic foods like mushrooms or whole grains for mineral balance
·Pair with fermented foods (yogurt, kefir, sauerkraut) to enhance fiber's prebiotic effect on beneficial gut bacteria colonization

Practical tips

·Best timing: midday
·Select firm rowal fruits with unblemished skin; store at room temperature until ripe (indicated by slight give when pressed), then refrigerate for up to 5-7 days to extend shelf life
·Consume rowal with skin when possible to maximize fiber intake; wash thoroughly under running water before eating to reduce surface bacteria
·Blend rowal into smoothies with collagen peptides or bone broth to synergize copper and vitamin C for optimal connective tissue synthesis
·Eat rowal whole or as fresh juice within 30 minutes of preparation to preserve heat-sensitive vitamin C; avoid prolonged heating which degrades micronutrient content
·For iron optimization, consume rowal in afternoon meals alongside plant-based protein sources; separation from calcium-rich foods by 2+ hours minimizes competitive absorption

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