The tropical nance fruit, resembling a cherry in appearance, is distinguished by its potent aroma and distinctive taste. The fruit features a delicate, thin skin that is often golden in color, enveloping a creamy white pulp that delights the palate. Whether enjoyed raw or incorporated into various recipes, nance fruit can enhance a wide range of dishes, from smoothies and desserts to savory preparations.

In this article, we explore everything you should know about nance fruit, including its nutritional profile, health benefits, and versatile culinary applications.

What is Nance Fruit?

The nance fruit, a delightful tropical delicacy, thrives abundantly across Central and Latin America, along with the Caribbean islands. Depending on the location, this fruit is referred to by various names; for instance, in Mexico, it is commonly called nanche, while in Colombia, it goes by the name yaca, and in Jamaica, it is known as hogberry.

This fruit is produced by the resilient Byrsonima crassifolia tree, which is a drought-resistant shrub typically growing to heights of about 10 to 20 inches (33 to 66 cm). Notably, a red-fleshed variety named Malpighia mexicana can also be found in Mexico and Costa Rica, often referred to as red nance or guajacote.

Visually, the nance fruit resembles a small cherry, usually displaying a vibrant yellow or orange hue and measuring under 1 inch (1 to 2 cm) in diameter. It emits a distinct aroma, and its flavor profile is intriguingly sweet, with hints reminiscent of cheese, alongside a unique blend of banana, lychee, and pear. Within its oily white pulp lies a single large pit, which may contain up to three inedible white seeds. Overall, the nance fruit is a sweet, round, pitted fruit that, while similar to a cherry in appearance, offers a remarkable taste and a powerful fragrance. With its various aliases, including nanche and hogberry, this fruit is indeed a culinary gem.

Nutritional Profile

The nance fruit, known for its versatility, can be enjoyed either raw or cooked. While the peel is edible, many prefer to remove it for a more palatable experience. When preserved in syrup or brine, its texture has been likened to that of an olive, making it an intriguing addition to various dishes. In Panama and several regions of Latin America, nance fruit is utilized to create a traditional fermented beverage called chicha. Additionally, it is distilled into a delightful drink known as crema de nance, reminiscent of rum.

A typical serving size of nance fruit, which is approximately 100 grams (about 3.5 ounces), contains the following nutritional components:

  • Calories: 73
  • Carbohydrates: 17 grams
  • Protein: 0.7 grams
  • Fat: 1.2 grams
  • Fiber: 7 grams
  • Vitamin C: 105% of the Daily Value (DV)
  • Vitamin K: 9% of the DV
  • Vitamin E: 7% of the DV
  • Calcium: 3% of the DV
  • Magnesium: 4% of the DV

Notably, nance fruit is an excellent source of vitamin C, providing an impressive 105% of the DV per 100-gram serving. This vitamin plays a crucial role in supporting the immune system and promoting effective wound healing.

In addition, that same serving offers about 28% of the DV for dietary fiber. Consumption of dietary fiber from fruits is linked to a reduced risk of mortality and chronic diseases, such as heart disease, while also promoting a healthy digestive system. Furthermore, studies indicate that the antioxidant properties of nance are substantial, likely attributed to its high levels of vitamin C, phenolic compounds, and various carotenoids present within the fruit.

Health Benefits and Considerations

The nance fruit, known for its rich nutrient profile, offers significant health advantages in every serving. It’s no wonder that incorporating this fruit into your diet regularly can yield various health benefits. Moreover, its fruit, bark, leaves, and seeds have been utilized for centuries in traditional medicine across non-Western cultures, believed to assist with ailments ranging from wound healing to snake bites and digestive issues. However, further research is necessary to validate all these claims. Nonetheless, nance fruit can enhance your gut health, skin condition, and overall well-being.

Potential to Enhance Gut Health

Regular consumption of nance fruit may significantly promote gut health. This is largely attributed to its high dietary fiber content, which nourishes beneficial gut bacteria and aids in stool formation.

According to the current Dietary Guidelines in Australia, adults following a 2,000-calorie diet should aim for a minimum of 25 grams of dietary fiber each day. Nance fruit contains approximately 4 grams of dietary fiber, which accounts for about 16% of the daily value (DV) based on a 100-gram serving.

Supports Healthy Skin

Vitamin C is often celebrated for its role in boosting the immune system, but this vital nutrient also offers substantial benefits for skin health. Nance fruit provides a remarkable 59% of the DV for vitamin C per 100-gram serving. Ensuring adequate vitamin C intake is linked to reduced damage from sun exposure and environmental pollutants, alongside promoting collagen production. This can contribute to maintaining your skin's resilience and youthful appearance. Nevertheless, additional studies are necessary to determine whether the consumption of nance fruit or the application of its extracts has a more pronounced impact on skin health.

May Lower Stroke Risk

The nance fruit features a delicate, golden skin that encases its white flesh. Interestingly, a diet rich in white-fleshed fruits may lower the risk of stroke. Research indicates that for every 25 grams of white-fleshed fruit consumed daily, the risk of stroke may diminish by 9%. However, this study did not specifically examine nance fruit, focusing instead on white-fleshed fruits in general. More detailed research is required to explore the specific benefits of regularly consuming nance fruit. Overall, nance fruit is packed with essential nutrients and may enhance your gut, skin, and heart health.

Precautions

The nance fruit, belonging to the same family as acerola, is a distant botanical relative of acerola cherries. Hence, if you have an allergy to acerola cherries, it is advisable to avoid nance fruit to prevent any allergic reactions. There is still limited knowledge regarding the potential interactions of nance fruit with various medications. If you have any uncertainties, it is prudent to consult your healthcare provider for personalized advice. While savoring nance fruit, exercise caution with the pits, which are non-edible and pose a choking hazard, particularly for young children. Always supervise them while enjoying this fruit. Individuals with an allergy to acerola cherries should completely avoid nance fruit, considering their botanical connection. Remember that these robust fruits contain pits, which can be particularly hazardous for children.

Incorporating Nance Fruit into Your Diet

Finding nance fruit might pose a challenge depending on your geographic location. It is commonly available fresh in markets throughout the Caribbean as well as in Latin and Central America. In countries such as Canada and Australia, you might discover nance fruit in specialty shops or stores that focus on Latin and Caribbean cuisine. Additionally, frozen varieties can be located in the international sections of various supermarkets worldwide.

Preserved forms of this unique fruit, such as those stored in syrup or vinegar, can also be found both in and outside its native growing regions. However, it's important to note that these preserved options may contain higher levels of sugar or salt. If they fit into your dietary preferences, you can still enjoy them, but moderation is key.

You can savor nance fruit raw, just remember to remove the pit before enjoying. In Mexico, it is often served with a sprinkle of chili powder and a wedge of lime, adding a delightful kick. For a refreshing twist, consider slicing nance into a smoothie or dicing it for a colorful fruit salad. If you find yourself with an abundance of nance, it can be transformed into a delicious marmalade or juice.

Nance fruit is also a vital component of pesada de nance, a delightful sweet-tart custard. If you’re in the mood for something savory, a popular Mexican dish involves combining slices of nance with chicken, olives, and rice for a unique flavor experience.

Whether you choose to buy nance fruit fresh or frozen, you can enjoy it raw (without the pit), incorporate it into smoothies, or add it to fruit salads. It can also be preserved in syrup or vinegar or used in savory dishes, showcasing its versatility in various culinary applications.

The Bottom Line

Nance fruit, a small, pitted gem resembling a yellow-orange cherry, offers a unique flavor profile that delights the palate. This tropical delight thrives in the Caribbean and various regions of the Americas, yet it has made its way into supermarkets around the globe, often available in frozen or preserved forms.

These fruits can be enjoyed straight from your hand or incorporated into smoothies and a myriad of culinary creations. Beyond their delightful taste, nance fruits provide essential nutrients such as dietary fiber and vitamins C and E, making them a wholesome addition to any diet.