Ice Apple Benefits, Nutrition, Side Effects, FAQs and more

Ice apple – a fruit whose name perfectly resembles its look and its nature. This tropical delight might not be a common word in your fruit vocab, especially if you hail from the northern side of India. However, ice apple is much older in the Indian culinary tradition that even certain Vedic texts mention it well.

Also known as tadfal in Hindi, ice apple is used as a special summer fruit due to its cooling nature. But the ice apple benefits go much beyond its cooling capacity. It hydrates, it heals, and it makes us hop in joy.

In this article, we’ll tell all the proven benefits of ice apple, its nutritional content, how to eat it, some good recipes, and some truly interesting facts. So, let’s climb the palm and cherish it all.

Know Your Ice Apples – History, Names, and Nutrition

Ice apple, also known as tadgola in Marathi and nungu in Tamil, has deep roots in Southeast Asia. Its scientific name, Borassus flabellifer, reveals its belonging to the palm family. The fruit is not new to the Indian land. Evidence suggests that it has been cultivated for centuries. Its presence is well documented in Vedic texts too, which date back thousands of years. ^[1]

About the look – The ice apple resembles a lychee but with a more translucent flesh. 

Its size? Imagine a small, round fruit, roughly the size of a large marble or a small golf ball. This is your ice apple. Each bigger pod contains 3-4 ice apples.

About its taste – Ice apple has a jelly-like texture. As you bite into it, a gush of sweet, watery juice explodes in your mouth. It tastes subtly sweet, subtly coconutty, and subtly bland. But overall, it’s a good summery treat. 

Borassus flabellifer (palm tree from which ice apples come) is the state tree of Tamil Nadu

Although ice apple is a speciality of the Southern part of India, it is still hugely consumed across India. And so, it gets called by many names too. 

Ice Apple Names in Different Indian Languages

Apart from its regional names, ice apple is known by many different names in the English language as well.

Ice apple is also known as Doub palm, Toddy palm, Tal palm, Lontar palm, Wine palm, Palmyra palm, etc.

In terms of nutrition, ice apple is very light on calories. This makes it a great weight-loss treat. 

Ice Apple – nutritional value – 100 grams ^[2]

A mere glimpse of the above-given nutritional table provides a deep significance of this fruit and the reason why it is a dear part of Indian culinary tradition. And the many ice apple benefits only add a layer of trust to what is claimed. 

Ice Apple Benefits – Seeing Beyond its Translucent Body

Beyond its intriguing cultural significance and peaceful look, ice apple also offers a surprising range of potential health benefits. 

Let’s delve into its fascinating world and explore its scientifically validated benefits:

1. Hydrates and Heals

There is a reason this fruit becomes a favourite in summer: it hydrates. This jelly-like delicacy is mostly made up of water. But don’t get fooled by it. Even if it is mostly water, it contains some beneficial plant compounds that offer numerous health benefits. 

Because ice apple is nearly 80% water, it also acts as a natural coolant. A cool way to punch the scorching summer heat away. Plus, the essential minerals such as potassium, magnesium etc., act as electrolytes and maintain fluid levels in your body. But why hydration?

Studies show that proper hydration helps us with:

• Maintains body temperature
• Lubricates joints and thus helps with joint pain
• Protects spinal cord
• Promotes regular motions
• May even help you deal with migraine and headaches ^[3][4]

Now, how to consume?

The best way to eat an ice apple is to simply put it in your mouth and chew it. If you feel like twisting it, you may turn it into a delicious glass of juice. 

2. Calms and Strengthens Your Guts

The way we treat our guts portends the way our guts treat us back. Ayurveda says that

When diet is wrong, medicine is of no use; when diet is right, medicine is of no need.

So, the best way to bring back peace into our lives is to opt for healthier options. Ice apple helps our digestive system in numerous ways.

• Firstly, its high hydrating potential provides our intestines with the required lubrication. Low water levels lead to constipation, which furthermore leads to numerous health issues ^[5]
• Secondly, this watery jelly stays soaked in antioxidants. These antioxidants help the intestines by enhancing the quality of good gut microbes. This in turn means better digestion ^[6]
• Lastly, ice apples contain alkaloids. These alkaloids reduce intestinal inflammation, which is a leading cause of numerous bowel diseases ^[7]

3. Rich in Beneficial Plant Compounds

Although ancient Indians could not put plants under some scientific machinery and identify different compounds, they sure could observe the beneficial changes that surfaced thereafter. This is the reason tada fal or ice apple has been a favourite for thousands of years. 

Today, science has identified several potent plant compounds in ice apple that can be extremely beneficial to human beings. Here are a few well-identified: ^[8]

• Carboxylic acids – They offer their anti-inflammatory properties and also help protect and maintain cell membranes. ^[9]
• Flavonoids – Flavonoids have antioxidant properties and are associated with heart health, skin health, memory boost, better brain functioning, etc.^[10]
• Amino acids – These little champs are the building blocks of proteins and are crucial for muscle growth, repair, and overall bodily function. ^[11]
• Alkaloids – Alkaloids can act as stimulants, or even anti-inflammatory agents. They are a perfect soup to cherish graceful ageing. ^[12]
• Fatty acids – Fatty acids are necessary for the structure and function of cell membranes. And their benefits? Everything from playing an important role in maintaining the normal functioning  of the brain, heart, and eye to hormone regulation. ^[13]
• Oligopeptides – These groups of amino acids play various roles in the body. You get better immune function, blood pressure regulation, muscle growth, etc. ^[14]
• Vitamins – Vitamins are essential micronutrients that support overall health, including immune function, cell repair, and energy metabolism. A life without vitamins is a life without joy.
• Glycosides – Just know that these compounds found in plants are used for their therapeutic effects, such as improving heart health or reducing inflammation. ^[15]

4. Healthy option for diabetes 

Rising blood sugar is a gateway to tons of diseases. But ice apple can shut this door and lock it down. Toddy palm offers potential anti-diabetic benefits backed by scientific evidence. How? By being rich in fibre and low in glycaemic index. 

This cooling beauty can help you regulate blood sugar levels by slowing down glucose absorption into the bloodstream. This prevents sudden sugar spikes. Also, as seen above, ice apples contain bioactive compounds like flavonoids and polyphenols. These compounds show high antioxidant properties. 

Studies suggest that regular consumption of ice apples are healthy option for people on a diet or suffering from diabetes. ^[16]

5. Other Ice Apple Benefits

The benefits from foods created by God cannot be limited. And so is the case with ice apple. Apart from the above-given benefits, this fulsome beauty also offers numerous other benefits. Here are a proven few:

• The Fruit pulp of toddy palm aids in curing skin inflammations
• Effective in treating nausea, vomiting, and worm infestation
• It also acts as an expectorant and liver tonic
• Sugar palm fruit jelly application can soothe itchiness associated with prickly heat
• It is a rich source of vitamins B and C
• Furthermore, ice apples are abundant in minerals like iron, zinc, potassium, calcium, and phosphorus ^[17]

Won’t you want to cherish this simple yet powerful fruit? But, are there any risks involved?

Ice Apple – Risks and Precautions

To date, there have been no known side effects recorded from eating ice apple. Observe your body after consuming it. If any side effects are seen, consult a doctor. 

Also, make sure you do not eat it over the limit. Always keep your diet diverse with a mix of numerous fruits, vegetables, nuts, seeds, etc. This will allow your body to cherish a range of nutrients. 

Now, how to eat this fruit so that not only do you cherish all the ice apple benefits but also in the most delicious ways possible? Let’s peel some good recipes out.

How to Incorporate Ice Apple in Your Diet?

The best thing about ice apple is its neutral taste. This opens up numerous possibilities to enjoy this ancient delicacy. Here are some good delicious ways to infuse it into your diet:

Enjoy it Raw: The simplest way to savour the ice apple is to enjoy it fresh. Peel the brown outer skin, reveal the beautiful jelly, and pop it in your mouth. The end result is a burst of cool sweetness.

Blend it Up: You may easily make a refreshing summer drink by blending ice apple flesh with water, sugar/honey (optional). Just don’t forget to squeeze a lime and add a few mint leaves for an extra cooling effect.

Turn it into Desserts: Want to know the sweet secret? Add chopped ice apple flesh to traditional Indian desserts like kheer (rice pudding), phirni, or payasam. This will add a unique twist to texture and flavour.

Spice it Up: Saute diced ice apple with ginger, green chillies, and spices like cumin and coriander for a sweet and savoury pickle or chutney. This goes well with rotis or parathas.

Frozen Treat: Who doesn’t love ice creams? The good news is that you may even freeze ice apple cubes, blend them with yoghurt and honey, and freeze them for a healthy and delicious ice cream alternative.

And now, it is time for some bonus recipes.

Nungu Sharbat: There are several ways you can make ice apple sharbat. The first way is to blend ice apple flesh with water, sugar, and a pinch of cardamom powder. Drop a few ice cubes at the end. Another way is to add Rooh Afza or rose syrup. Trust us, you’ll end up licking your tongue again and again. This coolant will make you love summer.

Nungu Kheer: Kheer and ice apple? Well, a BIG YES! Cook rice in milk until soft. Add chopped iced apple, sugar, and cardamom powder. Simmer for a few minutes and garnish with chopped nuts and raisins for a delightful dessert.

Nungu Chutney: And at the end, a spicy touch. Saute finely chopped ice apple with chopped onions, green chillies, ginger, and curry leaves. Add a touch of tamarind paste for a tangy element. Now, add it to a jar and blend till you get the required consistency. Cherish it with dosas, idlis, vadas, or anything you like. 

The Bottom Line

So, the verdict is clear – the ice apple is not just another fruit. It’s a treasure trove of goodness waiting to be explored. The many ice apple benefits make it a must-eat in the summers. It’s a hydrating hero, a digestive delight, and a potential champion against various ailments. It’s a taste of tradition, a whisper of the past, and a burst of summery sweetness. 

From its ancient roots in Vedic texts to its diverse culinary applications, ice apple or (tada fal) has woven itself into the fabric of Indian culture. And now, it is time you pick it up and eat. 

So, the next time you’re at the market, don’t let this translucent gem go unnoticed. Pick one up, peel back, and eat one (maybe many). Discover the delightful world of ice apple, because not everything that looks colourless is truly bland.

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