Khirni, also known as Manilkara hexandra, is a fruit-bearing tree widely found in Southeast Asia and India. Packed with vital nutrients, this yellow-orange fruit packs an anti-inflammatory punch that can boost your overall health. In this article, we explore the nutritional value and health benefits of Khirni, including its anti-inflammatory properties, bone health effects, food combining information, and immune system effects.

 

What is Khirni?

Khirni is a fruit with a firm, juicy texture and a sweet, tropical flavor. Its yellow-orange skin covers a bright orange flesh that is filled with small, shiny seeds. It is primarily grown in India, but its popularity has spread to other parts of the world. Khirni is also known as the Indian date or the white sapote.

 

Nutritional Value of Khirni

Khirni is a powerhouse of nutrients. A 100-gram serving of Khirni provides the following nutritional value.

 

• Calories: 160
• Carbohydrates: 40 g
• Protein: 2 g
• Fat: 0 g
• Dietary Fiber: 3.7 g
• Vitamin A: 384 micrograms (mcg)
• Vitamin C: 26 mg
• Calcium: 71 mg
• Iron: 1.9 mg
• Potassium: 321 mg

With its high levels of vitamin A, Khirni can significantly bolster the immune system. It contains several essential minerals that play an important role in maintaining bone health and preventing bone diseases.

 

Anti-Inflammatory Properties of Khirni

Chronic inflammation increases the risk of various diseases such as heart disease, cancer, and diabetes. Khirni has powerful anti-inflammatory properties that can help reduce inflammation in the body. Research indicates that Khirni’s anti-inflammatory effect is associated with the presence of flavonoids, which are plant-derived antioxidants.

Bone Health Effects

Khirni is loaded with calcium, which is critical for bone health. Incorporating Khirni into your diet can help promote bone growth, prevent the onset of osteoporosis, and improve overall bone health.

Food Combining and Dietary Advice

Khirni is an excellent fruit to eat on its own or mixed with other fruits. When combining Khirni with other foods, it is best to avoid pairing it with protein or starchy foods, as this may slow down digestion and cause bloating or stomach discomfort. Ideally, Khirni should be consumed at least 30 minutes before, or 2-3 hours after a meal to benefit fully from its anti-inflammatory properties

A Unique Anti-Inflammatory Smoothie Recipe

For an anti-inflammatory smoothie packed with essential nutrients, try the following:

• One ripe banana
• 1 cup of chopped Khirni
• 1/2 cup of blueberries
• 1/4 cup of rolled oats
• 1/2 cup of unsweetened almond milk
• 1/4 cup of crushed ice

Add all the ingredients in a blender and blend until smooth. This smoothie is refreshing, delicious, and packed with anti-inflammatory properties designed to help reduce inflammation throughout your body.

Conclusion

In conclusion, including Khirni in your diet can provide you with several essential nutrients, including vitamin A, calcium, and fiber. Its anti-inflammatory properties make it an excellent addition to any diet, especially for individuals with chronic conditions such as heart disease or diabetes. To gain maximum benefits from Khirni’s anti-inflammatory properties, it’s best to consume it alone or mixed with other fruits instead of with protein or starchy foods.

If you love anti-inflammatory fruits, check out the rest of our fruit section [hyperlink fruit section here], or pop over to our anti-inflammatory herbs section, where you can find powerful goodness to add to any autoimmune smoothie.

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