Walau asam Rasanya tapi Buah Gandaria Memberi Banyak Manfaat Kesehatan

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Buah gandaria kaya akan kandungan vitamin C, sehingga konsumsinya bisa menjaga daya tahan tubuh. Selain itu, buah ini juga mengandung nutrisi lain yang baik untuk kesehatan, bahkan diyakini bisa mencegah penuaan dini dan mengatasi sembelit.

Buah gandaria masih satu keluarga dengan mangga. Saat matang, buah ini berwarna jingga dengan rasa yang manis cenderung asam sehingga terasa segar ketika dikonsumsi. Di Indonesia, buah gandaria kerap dimakan sebagai rujak atau campuran sambal jika belum sepenuhnya matang atau masih mengkal.

Bila sudah matang, buah gandaria bisa dikonsumsi secara langsung atau diolah menjadi jus, sirop, dan manisan. Di dalam 100 gram buah gandaria terkandung sejumlah nutrisi penting yang bermanfaat bagi kesehatan, seperti:

  • 439 mcg beta karoten
  • 111 mg vitamin C
  • 129 mg kalium
  • 20 mg fosfor
  • 9 mg kalsium
  • 3 mg zat besi
  • 2 gram serat

Selain berbagai nutrisi tersebut, buah gandaria juga mengandung nutrisi lain, seperti vitamin B1, vitamin B2, dan vitamin B3.

Manfaat Buah Gandaria untuk Kesehatan

Berkat kandungan nutrisinya yang beragam, ada banyak manfaat buah gandaria untuk kesehatan, yaitu:

  • Mencegah penyakit infeksi

Buah gandaria mengandung vitamin C yang tinggi, sehingga konsumsi buah ini dapat meningkatkan imunitas tubuh. Ini karena vitamin C dapat meningkatkan jumlah sel darah putih, sehingga bisa melindungi tubuh dari infeksi yang menyebabkan beragam penyakit.

Selain terdapat di dalam buah gandaria, vitamin C juga terkandung dalam brokoli, jeruk, melon, kubis, paprika, dan kiwi.

  • Mencegah tanda penuaan dini

Konsumsi makanan yang mengandung vitamin C dan asam amino, seperti buah gandaria, diyakini dapat mengurangi tanda penuaan dini. Ini karena vitamin C dan asam amino dibutuhkan untuk meningkatkan produksi kolagen dan asam hialuronat di dalam tubuh.

Pada kulit, kolagen dan asam hialuronat berfungsi untuk menjaga kelembapan dan elastisitas kulit sehingga kulit terlihat lebih sehat dan kencang. Dengan begitu, tanda-tanda penuaan dini, seperti kerutan halus, dapat dihindari.

  • Mencegah dan mengatasi sembelit

Saat sembelit, Anda disarankan untuk mengonsumsi buah-buahan, seperti buah gandaria. Buah ini mengandung serat yang dibutuhkan untuk melembutkan tinja, sehingga tinja lebih mudah dikeluarkan ketika Anda sedang buang air besar.

Selain serat, buah gandaria juga tinggi kandungan air. Air dibutuhkan untuk memaksimalkan kinerja serat dalam melembutkan tinja, sehingga dapat mencegah dan mengatasi sembelit.

  • Menurunkan berat badan

Manfaat buah gandaria juga dikaitkan dengan penurunan berat badan karena buah ini memiliki jumlah serat yang tinggi. Kandungan serat dapat mengurangi penyerapan lemak di usus dan membuat kenyang lebih lama, sehingga keinginan untuk makan berlebih dapat terkendali.

Untuk mendukung manfaat tersebut, Anda yang sedang diet juga perlu menjalani pola hidup sehat, seperti olahraga secara rutin, tidur yang cukup, dan penuhi kebutuhan kalori serta nutrisi lainnya dari makanan yang sehat.

  • Mencegah anemia

Buah gandaria mengandung zat besi yang dibutuhkan tubuh untuk memproduksi sel darah merah sehat sehingga konsumsinya dapat mencegah anemia atau kurang darah.

Namun, kandungan zat besi yang ada di dalam buah gandaria terbilang kurang melimpah. Hal ini membuat Anda perlu mengonsumsi sumber zat besi lainnya agar kebutuhan zat besi harian tercukupi. Beberapa makanan tinggi kandungan zat besi meliputi daging sapi, ayam, ikan sarden, bayam, dan kentang.

  • Menguatkan tulang

Konsumsi buah gandaria dapat meningkatkan kesehatan tulang. Manfaat buah gandaria ini bisa diperoleh berkat kandungan mineral penting yang dibutuhkan untuk mendukung pertumbuhan dan perkembangan tulang yang sehat, seperti kalsium, kalium, dan fosfor.

Namun, konsumsi buah gandaria saja tentu tidak cukup. Untuk memiliki tulang yang sehat dan kuat, Anda juga harus memastikan bahwa asupan vitamin D harian tercukupi dengan baik.

Selain itu, berhenti merokok dan usahakan untuk selalu berolahraga secara rutin karena turut memengaruhi kesehatan tulang.

  • Menghindari risiko terjadinyaa katarak

Buah gandaria mengandung beta karoten yang tinggi, sehingga konsumsinya dapat menjaga atau meningkatkan kesehatan mata.

Penelitian menunjukkan bahwa konsumsi makanan yang kaya akan kandungan karatenoid, termasuk beta karoten, mampu mendukung kesehatan mata dan menurunkan risiko terkena penyakit mata, termasuk katarak dan degenerasi makula.

  • Mencegah penyakit jantung koroner

Kandungan antioksidan yang tinggi dalam buah gandaria dapat mencegah atau meminimalkan risiko terkena penyakit kardiovaskular, seperti jantung koroner. Manfaat buah gandaria ini bisa diperoleh karena kandungan antioksidan di dalamnya yang dapat melawan radikal bebas.

Radikal bebas diketahui bisa memicu penumpukan kolesterol jahat atau LDL di dinding arteri, sehingga dapat meningkatkan risiko penyakit jantung koroner.

  • Mencegah penyakit kanker

Meski perlu diteliti lebih lanjut, konsumsi buah gandaria juga diyakini bisa mencegah penyakit kanker. Manfaat buah gandaria ini juga bisa diperoleh berkat kandungan antioksidan di dalamnya.

Antioksidan dapat meminimalkan risiko terkena penyakit kanker karena kandungan ini dibutuhkan untuk melawan radikal bebas yang dapat merusak DNA tubuh.

Manfaat buah gandaria untuk kesehatan ada beragam, tetapi masih diperlukan penelitian lebih lanjut terkait efektivitasnya dalam mencegah penyakit berbahaya.

Oleh karena itu, untuk memiliki tubuh yang sehat, jangan hanya mengandalkan konsumsi buah gandaria saja. Anda juga perlu menerapkan pola hidup sehat dengan mengonsumsi makanan bergizi, berolahraga secara rutin, dan tidur yang cukup setiap harinya.

Bagi yang menderita kondisi medis tertentu, konsultasikan ke dokter terlebih dahulu sebelum mengonsumsi buah gandaria agar dapat dikonsumsi dalam takaran yang tepat, sehingga manfaat buah gandaria bisa diperoleh secara maksimal.

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