Brown Fruits And Vegetables (Uses, Health Benefits, And Where To Buy Them)

Certain fruits tend to turn brown when cut and kept for a while. This often means that these fruits are no longer fresh for consumption or are starting to get bad. Fruits like bananas, apples, pears, etc often turn brown when cut.

Other times, how to know that some fruits are ripe for consumption is when they turn brown, either on the outer coat or inside of them. A few of them are: dates, coconut, kiwi, durian, passion fruits, salak, langsat, longan, kumato, etc.

We are all aware of the health benefits of consuming green fruits and vegetables. But we also need to be aware that consuming more white or dark fruits and vegetables is beneficial for our general health. Brown-colored vegetables have an abundance of flavones and flavonols, which are antioxidants.

BROWN FRUITS

Below, we’ll look at a list of a few brown fruits in detail, as you may have never come across them or are not used to eating them.

Dates

Dates are sometimes referred to as “palm dates” as that is where they are gotten from. A palm date is a flowering plant, a member of the palm family Arecaceae. It is usually farmed because of its sweet-flavored edible fruit, called “date“. It can be purchased from a supermarket in its dehydrated state or in powder form.

Scientific name: Phoenix dactylifera.

Order: Arecales

Kingdom: Plantae.

Uses of Dates.

1. They can be used to replace sugar in our cake or cookie recipes.
2. They can be used as an ingredient for vegan desserts.
3. They can also be eaten in their raw state just for consumption.

Health Benefits of Dates

1. Dates are rich in a variety of vitamins and minerals. This is a plus for their fiber and antioxidant content. But they are also rich in calories since they are mostly consumed in their dried state.
2. They are essential for avoiding constipation because of their high fiber content.
3. Dates possess a variety of antioxidants that aid in the prevention of deadly illnesses like heart disease, cancer, and diabetes.
4. Pregnant women who consume dates during the last few weeks of pregnancy tend to undergo easy labor.
5. They have been proven to aid in bone health and control blood sugar. This is not scientifically proven.

Some of the negative effects of dates is that when consumed in excess they can cause weight gain. The reverse is the case when eaten in an appropriate portion. Some other effects are stomach aches, bloating, diarrhea, skin rashes, amongst others.

Passion Fruits

Climbing plants that produce passion fruits are members of the passiflora genus. They have a leathery brown skin that is sometimes yellowish-green. Its gelatinous golden or orange pulp has a sumptuous black seed. Thus, the brown or purple variant has a sweeter flavor compared to the yellow.

Passion fruits are sometimes round or oval, and their size ranges between 1.5 and 3 inches. The middle of this fruit is juicy and edible with seeds.

Uses of passion fruits.

Passion fruits can be used to make fruit juice, or as additives to cakes, or fillings for pies. They can also be consumed plain.

Health Benefits of passion fruits.

1. Passion fruit has a low glycemic index, meaning it is suitable for diabetic patients to consume since it does cause an increase in sugar levels.
2. Research work proves that a component detected in passion fruits aids a person’s insulin sensitivity.
3. Passion fruits help to boost the immune system due to their vitamin C and antioxidant components.
4. Passion fruits aid in blood pressure level and improve heart health due to the presence of potassium.
5. Passion fruit is rich in fiber; hence, it helps reduce cholesterol.

One very interesting fact about passion fruits is their name. The name was given by missionaries in South America due to their consideration that the flower bore a resemblance to the thorns placed on Christ’s head.

If you want to grow passion fruit, below are a few steps to consider.

1. Pick a position with direct sunlight. Apart from places where climate conditions are threatening, partial shade is preferable.
2. Use organic matter like compost or sheep pellets to prepare your soil.
3. To your planting layer, add a mixture of citrus or fruit mix to plant into. In New Zealand, the best period to plant passion fruit is between mid-spring and mid-summer.
4. The planted fruit should be fed with fertilizer rich in potassium during the summer or spring.
5. During the warmer period mulch and water thoroughly.

Kiwi

Several species of woody vines in the genus Actinidia produce edible berries that go by the names kiwifruit or Chinese gooseberry. It’s a Chinese fruit with an oval shape.

The kiwi has an oval shape and light brown skin, with fresh bright green flesh and edible inner seeds. Kiwi has a sweet feel and a self-characterizing flavor.

The skin of Kiwi fruits is rich in antioxidants. As a matter of fact, the concentration of this antioxidant is greater in the skin than in the flesh. You can get bulky Kiwi from Walmart or search for it on any online store.

Kiwi fruits are oval in shape and vary in size between 4 and 7.5 cm in length and 3.5 to 5 cm in width. Their weight is unstable, weighing between 30g and 150g depending on the variant.

Health Benefits of kiwi.

1. The vitamin C component in kiwi has been linked to the reduction of symptoms in asthma patients, especially children.
2. The skin and flesh of kiwi fruit are rich in dietary fiber, which aids digestive health.
3. The presence of vitamin C in kiwi also aids in improving the body’s immune system.
4. The abundance of dietary fiber in kiwis aids digestion.

Uses of kiwi fruit.

Kiwi can be consumed. In their plain state, they can also be added to cakes and fruit salads. Slices of kiwi also add up as a good decoration for dessert.

How to propagate the kiwi vine

Kiwis can be propagated from seed. Here’s how.

1. Take the seed out of a mature kiwi and let it dry for about two days.
2. The seed can be kept in a container with wet perlite and stored in a refrigerator for about two months at 4°C.
3. In a moist, sterilized potting mix, plant the seed about 1/8 inch deep, then wrap the container in plastic.
4. While keeping the soil wet, the container should be kept in a warm, light spot.
5. Remove the lid of the container when the sown seeds start to grow.
6. Transplant the plants into separate pots after they have four genuine leaves.
7. Plant the seeds outdoors when they are a few inches tall.

Kiwi can also be nursed from softwood cuttings.

1. Chop a 6 inch long kiwi stem and also cut a growing tip.
2. Place both cut stems in a clean glass with about 1 inch of water.
3. Within a period of three weeks, the cutting will develop tiny stems.
4. Place or plant the cuttings in a pot, or you may choose to plant them outdoors.

Kiwis are wonderful fruits to consume, but a whole lot of consumers are affected by allergies. Some basic mild symptoms include itching and discomfort around the mouth and tongue after consumption, as well as visible skin rashes.

Salak

Salak is sometimes referred to as “snake food” because of its scaly skin. The fruit is native to Java and Sumatra in Indonesia and develops into a cluster of about ten to fifteen at the base of palm trees.

Species: S. zalacca.

Family: Arecaceae

Kingdom: Plantae

Salak is characterized by a variety of smells depending on the variant. For instance, the salak bali has a little smell, and the salak pondoh has a similar smell to a durian. Irrespective of the variant you lay your hands on, make sure it does not overripen because of its foul smell. You can get your salak at Miami Fruits, Walmart, and your regular grocery store.

A wide variety of essential nutrients for the body are found in salak, some of which include protein, calcium, iron, potassium, vitamins, beta-carotene and predominantly carbs. It is a fruit that is incredibly healthy and beneficial due to its richness in nutrients. Approximately 82 calories, 4% fat, and 1% protein are found in 100 g of salak.

Additionally, it has necessary components, including phenolic compounds and dietary fibers.

Health Benefit of salak

1. The presence of antioxidants in salak helps to prevent and cure eye defects.
2. The presence of fiber and vitamin content in salak aids in reducing stomach aches and inappropriate bowel movements.
3. Salak is rich in potassium content, which helps with cardiovascular health maintenance.
4. The fruit helps with weight loss and boosts memory.

Salak pulp is edible and is sometimes fermented into wine.

Coconut

Coconut is a relatively popular fruit, available in its unprocessed form as fresh and dried coconut. It is an edible fruit of the coconut palm (Cocus nucifera). Only a portion of the fruit is dried coconut. It has a fibrous brown exterior. This is the fresh seed after the outer layer of the coconut has been peeled off.

Fresh coconut is that which is plucked directly from the tree. It is characterized by a green surface and a thick fibrous layer. In both fresh and dried form, the seed contains both water and pulp. You can get your coconut at Instacart, Miami Fruits, and Walmart.

Coconut flesh has a lot of fat and can be dried, eaten raw, or made into coconut milk or coconut oil. Coconut water, the nut’s liquid, is a component in alcoholic beverages.

Health Benefits of Coconut

1. Coconut improves heart health.
2. It aids weight loss.
3. Coconut aids digestion.

How to grow your own coconut

1. To grow your own coconut, a fresh coconut with the husk still on is the best place to start, and it should still have a water-like sound when shaken.
2. Then soak it for two to three days.
3. After the coconut is properly soaked, place it inside a planter with potting soil that drains efficiently.
4. To make sure that the soil in which you will be growing your coconut tree drains properly, it is necessary to add some sand.
5. To ensure proper development of the roots, the container must be around 31 cm deep. Place the coconut point side down on the ground, leaving one third of it above the ground.

Within a period of three to six months, the seedling should start to emerge. When planting an already sprouted coconut, make sure to place it in a good draining soil with the bottom two thirds of the coconut in the soil. Also, ensure you keep it in a warm area and water it often.

BROWN VEGETABLES

Below are five brown vegetables you should read about.

Jicama (Pachyrhizus erosus):

Jicama was initially cultivated in Mexico and then became popular in Asia and the Philippines. It flourishes in areas that are warm all year round since it needs a lengthy growth season with no frost.

In contrast to individuals who consumed fewer than 11 grams, one study found that those who consumed more than 30 grams of dietary fiber daily had a 50% decreased risk of developing colon cancer.

1. Jicama has significant amounts of vitamin C and other essential minerals.
2. Thankfully, diets like Jicama that are rich in antioxidants help to fight against stress and likely lower the chances of contracting chronic illnesses.
3. Jicama is rich in dietary fiber that may improve heart health by bringing down blood pressure and boosting blood circulation.
4. Jicama is a nutrient-rich, low-calorie food that is also abundant in fiber and water.

Jicama consumption has been linked to lower blood sugar levels, improved insulin sensitivity, and a longer-lasting feeling of fullness.

Here are a few recipes for including jicama in your diet:

1. Place it on a dish of vegetables, to give a veggie salad more crunch.
2. Combine it with other fruits for a tropical fruit salad.
3. Garnish it with a dip, such as guacamole or hummus, after cutting it into thick slices.
4. Vinegar and sesame seeds are used to stir fry it.
5. For a hot snack, top it with fresh lemon juice and hot sauce.

Including jicama in your diet will help you stay healthy. It has a lot of fiber and antioxidants, as well as a number of nutrients that may aid in weight loss, better digestion, and a lower risk of disease. Jicama can also be consumed alone or in combination with a variety of other foods and is delicious and crispy. You should think about getting jicama from any local grocery store or market and including it in your diet with all of the advantages it has to supply.

Kumato (Solanum lycopersicum)

We are aware that this one has a somewhat different appearance from a tomato. Kumato has a somewhat different flavor, which explains why. It has a distinctive brown hue and has a rich flavor that includes juicy, delicious, and a touch of tartness. Nothing selectively bred, of course; just a very special, exceptionally tasty, slightly tan tomato.

Due to its extreme firmness, the “Kumato” tomato is perfect for burgers, pastas, and snacking. The best way to prepare your “Kumato” for cooking is to stretch the skin with hot water.

Use a soil specifically formulated for tomatoes while cultivating Kumato. This soil is devoid of peat, rich in micronutrients that your seedlings require to flourish, and maintains humidity, encouraging the creation of roots.

Since the ‘Kumato’ plant produces salad tomatoes, constant pruning is required. With one, two, or three branches, it grows nicely, but make sure to give the plant a sturdy support so that the burden of its fruits won’t damage it.

‘Kumato’ is quite hardy, like many hybrid cultivars. It will flourish both outdoors and in a greenhouse. However, before putting your tomato plant outside, be sure to harden it off by acclimating it gradually for 2 weeks in a window box or a protected area outside.

They have few calories and are a fantastic source of iron, along with potassium, magnesium, and vitamins A and C.

Additionally, lycopene, a potent antioxidant efficient in minimizing the chances of cancer, is also abundant in kumato veggies. According to the expert, when kumatos are in their beginning stage of maturity, they are flavorful and have a lovely firm texture that holds together well. They become perfect for cutting and salads as a result.

We suggest pairing Kumato tomatoes with savory items like cheese or a wonderful salty feta when making a fantastic salad.

As a result of its moderate acidity and sweetness, the Kumato is a wonderful fruit for cooking because it requires careful attention to the balance of flavors.

Ginger root (Zingiber officinale)

Antioxidants, which save your body’s natural DNA from fatigue and oxidative stress-induced fatigue, are abundant in ginger. They support healthy living and aid your body in the defense against chronic conditions, including hypertension, cardiovascular diseases, and lung illnesses.

Taking ginger on a daily basis could aid in the fight against high cholesterol. In a recent study, consuming four grams of ginger daily for three months resulted in an estimated 20-point reduction in cholesterol.

Do you have period pains? Ginger extract could be useful. According to research, women who consumed 1,000 milligrams of dry and finely ground ginger daily for at least three days during their period experienced less pain than those who did not.

According to a recent limited experiment, ginger may improve your body’s ability to use insulin. Larger research is required to determine whether ginger can lower blood glucose levels.

Since ginger has anti-inflammatory properties, it lessens soreness. That could be especially beneficial for treating rheumatism and reactive neuropathic pain. By eating ginger orally or applying a ginger massage or patch to your skin, you may be able to reduce discomfort and swelling.

It may be true, despite popular belief, that ginger calms upset stomachs and supports nursing mothers during the postpartum period. It might work by breaking down and getting rid of gas that has built up in your intestine. Additionally, it might relieve chemotherapy-related nausea or motion sickness.

The antimicrobial properties of ginger may help enhance your laughter when used as an ingredient in toothpaste or powder.

Swiss brown mushrooms (Agaricus bisporus)

Mushrooms must be simmered in order to reap the beneficial properties because raw mushrooms’ cell walls are inedible. However, they provide several vitamins and elements that have numerous health advantages.

Consuming mushrooms lowers blood pressure and cholesterol, which in turn helps to combat hypertension and various forms of cancer. Our immunity is boosted by mushrooms, which also support weight control.

Mushrooms are commonly used in many cuisines and condiments. As a result of its antioxidant, vitamin D, and selenium content, mushrooms are frequently utilized in topical lotions, serums, and face treatments.

There is a widespread belief that it can whiten skin. Consuming mushrooms also reduces the risk of hair loss because they contain iron. They are nutrient-dense and perform better in terms of nutritional density than the majority of fruits and vegetables.

Because they are not plants, the necessary conditions for mushrooms to develop are very different from those needed for plants. Mushrooms rely on their development for all of their nourishment and growth ingredients, which they obtain through the biochemical breakdown process, rather than really needing sunlight.

Calcium, which is found in mushrooms, supports bone growth and strengthens our bones. Introducing mushrooms into your diet will therefore give you the calcium your bones need. By consuming mushrooms regularly, osteoporosis and other problems linked to bone deterioration, such as restricted mobility and joint discomfort, will be prevented.

Name root (Dioscorea Alata )

Name root takes the shape of a sweet potato and has a thick, yellow interior with a potato-like flavor. Sometimes they are mistaken for yams. This is because of the striking similarities in taste. It is quite adaptable and can be served similarly to how you would make potatoes. Whether grilled, fried, boiled, baked, or sauteed, it tastes wonderful.

Similar to other tubers, it is generally found in tropical locations with high rainfall and warm, muggy weather. Among these developing areas are Africa ( especially the west ), India, Korea, etc.

It is a root that is particularly common in Caribbean nations like the Dominican Republic, where it is frequently served during cultural events and other special festivals and occasions.

These vegetables offer many advantages for our health.

We’ve listed a few below for your information.

1. Name root prevents issues with the respiratory system as well as a number of different skin conditions.
2. It is a very good source of vitamin B6.
3. It improves and promotes cognitive capacities.
4. It prevents cancer from developing.
5. This yam improves and aids the metabolic activities of the body.
6. It promotes and safeguards the female endocrine system, making it a very good treat for women.
7. It helps with digestion and makes bowel motions better.
8. In the body, yam aids in the production of red blood cells.
9. It strengthens the body’s nutritional system.

Name roots come in sizes ranging from extremely small to quite large, and their shapes might be round, rectangular, or irregular. You can either plant it or buy it from any local grocery store around you.

If you have never tried any of the fruits or vegetables listed, what are you waiting for?

Other brown vegetables include tamarind, taro, parsnip, cassava, shallot, Jerusalem artichoke, etc.

Many times, what we eat goes a very long way towards determining how long our health will serve us. Minimize the intake of junk food and make it a habit to eat healthy and fresh fruits and vegetables.