Tuesday, February 27Food Security Matters

10 Health Benefits of Marang, and Side Effects

If you love eating marang, this article is for you. The health benefits of marang are massive as the fruit is full of vitamins and minerals so continue reading if you want to know more.

Welcome to the fascinating world of marang fruit! If you’ve never heard of this exotic gem before, get ready to be captivated by its unique taste and numerous health benefits. Hailing from the tropical regions of Southeast Asia, marang is a true superstar when it comes to superfoods. Its scientific name, Artocarpus odoratissimus, may not roll off the tongue easily, but don’t let that deter you from discovering the wonders this incredible fruit has to offer.

What is Marang Fruit

Marang fruit, scientifically known as Artocarpus odoratissimus, is a tropical delight that belongs to the jackfruit family (Moraceae). This magnificent fruit comes from the marang tree, which can reach heights of up to 25 meters. Its large leaves provide ample shade and create a lush canopy in its native habitats.

health benefits of marang

When it comes to appearances, marang is truly unique. It has a round or oval shape and can grow up to 30 centimeters in diameter. Covered in spiky green skin, this fruit may seem intimidating at first glance. However, once you get past its prickly exterior and open it up, you’ll be greeted by creamy flesh that ranges from pale yellow to orange.

Now let’s talk about taste – prepare for an explosion of flavors! Marang has been described as a heavenly blend of sweet custard with hints of citrus and caramel undertones. Its texture is incredibly smooth and buttery, making each bite feel like pure indulgence.

Whether eaten fresh or incorporated into various culinary creations such as desserts or jams, marang never fails to impress with its enticing aroma and delectable taste profile. So why not leap into the world of marang and experience this tropical treasure for yourself?

Marang as Superfood

Marang is not just your average fruit – it’s a superfood packed with an impressive array of essential vitamins and minerals.

One of the standout features of marang is its high vitamin content. It contains significant amounts of vitamins A and C, which are known for their immune-boosting properties and ability to promote healthy skin. Additionally, marang provides a good source of B vitamins such as thiamine (B1) and riboflavin (B2), which play crucial roles in energy production and maintaining proper brain function.

In terms of minerals, marang does not disappoint either. It supplies the body with potassium, magnesium, calcium, iron, and phosphorus – all vital for various bodily functions including muscle contraction, bone health, nerve transmission, and oxygen transport.

Fiber is another important component found in marang that promotes healthy digestion by aiding in regular bowel movements while also helping to control blood sugar levels. Furthermore, micronutrients like copper, zinc, and manganese are present in this fruit – micronutrients that contribute to overall well-being.

Despite its rich nutrient profile, marang remains relatively low in calories compared to other fruits,n making it an excellent choice for those watching their weight or looking for a guilt-free snack option.

Lastly, the antioxidants found in marang help protect against harmful free radicals that can cause oxidative stress within the body.

These antioxidants have been associated with reducing inflammation, providing anti-aging benefits, and potentially lowering the risk of chronic diseases.

Here is the approximate nutritional composition of marang per 100 grams:

  • Calories: 97
  • Carbohydrates: 23 grams
  • Protein: 2 grams
  • Fat: 0.7 grams
  • Fiber: 2.4 grams
  • Vitamin C: 20 milligrams
  • Calcium: 21 milligrams
  • Iron: 0.6 milligrams
  • Potassium: 300 milligrams

It’s important to note that these values can vary slightly depending on the ripeness and variety of the fruit. Marang is generally low in fat and protein but contains a moderate amount of carbohydrates. It is a good source of dietary fiber, vitamin C, and potassium, which are essential for overall health.

10 Health Benefits of Marang

1. Boosts immunity: Marang is rich in vitamin C, which helps strengthen your immune system and protect against illnesses.

2. Supports digestion: The high fiber content in marang aids digestion, prevents constipation, and keeps your gut healthy.

3. Promotes heart health: With its low sodium content and high potassium levels, marang can help regulate blood pressure and reduce the risk of cardiovascular diseases.

4. Enhances eye health: Marang contains beta-carotene, lutein, and zeaxanthin – antioxidants that support good vision and protect against age-related macular degeneration.

5. Provides energy: Packed with natural sugars like fructose and sucrose along with carbohydrates, marang gives you an instant energy boost without causing blood sugar spikes.

6. Supports weight management: Despite being a sweet-tasting fruit, marang is relatively low in calories but high in fiber. This combination helps keep you feeling full for longer periods while aiding weight loss or maintenance efforts.

7. Improves skin health: The presence of antioxidants like vitamin C and flavonoids in marang helps combat free radicals responsible for premature aging signs such as wrinkles or fine lines.

8. Strengthens bones: Marang contains essential minerals like calcium that contribute to maintaining bone density & strength while reducing the risk of osteoporosis.

9 . Boosts brain function: Rich source of Vitamin B-complex vitamins boosts brain function by supporting nerve cells’ proper functioning & neurotransmitter synthesis

10. Supports healthy pregnancy: High folate content makes marang an excellent fruit to include in a pregnant woman’s diet, as it

Marang Side Effects and Disadvantages

Marang is undoubtedly a delicious and nutritious fruit, but like any other food, it is important to be aware of its potential side effects and disadvantages. Here are five things you should keep in mind:

1. Allergies: Some individuals may have an allergic reaction to marang, especially if they have a latex allergy. If you experience symptoms such as itching, swelling, or difficulty breathing after consuming marang, it’s best to avoid it.

2. High-calorie content: While marang offers numerous health benefits, it is also high in calories. This means that excessive consumption could contribute to weight gain if not balanced with a healthy diet and exercise routine.

3. Digestive issues: Marang contains natural sugars and fiber which can be difficult for some people to digest properly. Overindulging in this fruit can lead to bloating, gas, or even diarrhea.

4. Blood sugar impact: Due to its natural sweetness and carbohydrate content, marang may cause a spike in blood sugar levels for individuals with diabetes or those who are sensitive to sugar intake.

5. Limited availability: One downside of marang is its limited availability outside of regions where the tree grows abundantly. This makes it challenging for people from other parts of the world to access this unique fruit regularly.

While these side effects and disadvantages exist, they should not deter you from enjoying moderate amounts of marang as part of a varied and balanced diet!

Marang Alternatives

Marang, with its rich flavor and numerous health benefits, is undoubtedly a delicious treat. However, if you’re unable to find marang or simply want to explore other options, there are a few alternatives that offer similar advantages.

  1. One alternative worth considering is the jackfruit. Like marang, jackfruit belongs to the same plant family and shares some similarities in appearance. It also contains essential vitamins and minerals such as vitamin C, potassium, and magnesium.
  2. Another option is the durian fruit which has a creamy texture like marang. Durian is known for its unique taste and aroma but it also packs a nutritional punch with high levels of fiber and vitamin B-complex.
  3. For those looking for something more familiar, mangoes can be a great substitute for marang. Mangoes are bursting with antioxidants like beta-carotene which helps boost immunity and promote healthy skin.
  4. If you’re craving something slightly different yet equally nutritious, try papaya. Papayas are packed with digestive enzymes (papain) that aid in digestion while also providing ample amounts of vitamin C and folate.

When it comes to exploring alternatives to marang fruit, these options provide an array of flavors and nutritional benefits to satisfy your taste buds while nourishing your body at the same time!


Marang is a truly remarkable fruit that offers numerous health benefits. From its rich nutritional profile to its potential as a superfood, it’s no wonder why marang is gaining popularity among health-conscious individuals.

The 10 health benefits of marang include improved digestion, enhanced immune function, weight management support, heart-healthy properties, skin nourishment, bone strength promotion, blood pressure regulation, diabetes management assistance, cancer-fighting capabilities, and mental well-being enhancement.

Marang does offer many advantages for our health and well-being when consumed in moderation and under proper guidance from healthcare professionals or nutritionists. It’s important to be aware of the potential side effects and disadvantages associated with consuming marang. These may include allergic reactions in some individuals and the high sugar content which can impact blood sugar levels.

Always consult with your healthcare provider or nutritionist before making any significant changes to your diet or lifestyle. Stay healthy and enjoy exploring the world of nutritious fruits like Marang!

Note: This article also answers the following local questions:

  • Benepisyo ng marang
  • Ano ang bitamina ng marang
  • Side effect ng marang
  • Masamang epekto ng marang
  • Epekto ng pagkain ng marang
  • Is marang fruit good for high blood pressure
  • Is marang fruit good for diabetic
  • Side effects of marang fruit
  • Is marang fruit good for weight loss
  • Is marang fruit high in uric acid
  • Is marang fruit high in cholesterol
  • Is marang fruit high in sugar
  • Marang nutrition facts

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