Kristin Gillespie, RD, says, “Yuzu fruit contains only 20 calories per fruit, and nutrients like fiber, sodium, magnesium, manganese, and vitamin C.” Yuzu (also called Yuza) is rich in antioxidants and carotenoids, flavonoids, and limonoids and has several health benefits (1), (2).
Health Benefits Of Yuzu Fruit
1. May Prevent Cardiovascular Issues
Yuzu has anti-platelet (inhibits blood clotting in the vessels) properties, which may reduce the risk of stroke and ischemic heart diseases (conditions caused by the narrowing of arteries) (3). Studies have found that the methanolic extract of yuzu has flavonoids like hesperidin and naringin, which could inhibit platelet aggregation (4), (5), (6). This can prevent blood clotting and reduce blood vessel inflammation to improve heart health. In addition, yuzu peel may help prevent hypercholesterolemia (high blood cholesterol levels) (7). The flavonoid hesperidin has cardioprotective properties and may prevent heart failure (8). However, more research is needed to understand the cardioprotective benefits of yuzu.
2. May Fight Against Cancer
The yuzu fruit is packed with antioxidants. The carotenoid compounds and vitamin C in yuzu may reduce cancer risk (2), (9), (10), (11). A review published in Nutrients suggests that citrus fruits intake can suppress the gene expression in many degenerative diseases like cancer. Consuming citrus fruit may reduce the risk of esophageal cancer by 37% (12), (13). A study conducted by the Cheju National University College of Medicine, Korea, has found that a high intake of citrus fruits may be protective against stomach cancer. They may also reduce pancreatic and breast cancer risk (14), (15), (16).
3. Supports Brain Health
Consuming yuzu helped prevent cognitive decline and cognitive dysfunction in an animal study (17). The soothing fragrance of yuzu has also been found to uplift the mood and alleviate emotional stress (18), (19). In addition, citrus flavonoids may play a key role in preventing the progression of neurodegenerative diseases (ND) (20). A study conducted by the University of Reading, United Kingdom, found that daily consumption of flavanone-rich foods for eight weeks improved cognitive function in older adults (21). However, more research is required to substantiate these claims.
4. May Help Reduce Inflammation
Yuzu peel contains limonene, an anti-inflammatory compound that has the potential to relieve bronchial asthma (22). It also has free radical scavenging properties and may prevent cell damage (23). The antioxidant and anti-inflammatory properties of yuzu peel extract can inhibit colitis (inflammatory reaction in the colon) (24). The main flavonoid of yuzu fruit, hesperidin, also possesses anti-inflammatory and antioxidant effects that help with neurodegenerative diseases (25).
5. May Improve Mood
The fragrance of yuzu fruit has similar aromatherapeutic benefits as the lavender scent. Studies confirmed that yuzu fragrance has aromatherapeutic benefits and may decrease anxiety and negative emotions and relax the mind (26), (27).
6. Enhances Skin Health
The ethanolic extracts of yuzu peel inhibit elastase (an enzyme that degrades elastin) activity and may delay skin aging (28). The flavonoids and other phenolic compounds in the peel extract promote procollagen synthesis and decrease melanin content to brighten the skin (29).
7. May Prevent Gout
Yuzu peel extract can be used as an anti-gout (anti-hyperuricemic) agent (28). However, further studies are required to confirm a positive effect.
8. May Regulate Sugar Levels
A study on mice fed with a high-fat diet found that ethanol extract of yuzu peel had anti-diabetic and might therefore have a role in helping regulate blood sugar levels in humans (30).
9. May Improve Bone Health
The flavanones in the ethanol extract of yuzu peel and its flavanones promote the development of osteoclasts, a type of bone cells that help repair and maintain bones. Researchers concluded that it could be a basis for developing new therapies for osteoporosis (31). Yuzu is used as a flavoring agent in different cuisines for its excellent lemony aroma. Since it is super tart and sour, you cannot eat it as it is. Here are some tips to include yuzu in your diet.
How To Eat And Use Yuzu Fruit
You can use it as a replacement for lemons. Yuzu juice and zest are best for adding a refreshing lemony flavor to desserts, baked goods, and condiments. You can add yuzu juice to ceviche or use it as salad dressings and seafood marinades. In East Asian cuisine, yuzu fruit juice, peel, and seeds are used as flavoring agents for seasonings, sauces, marmalades, lemonade, and ice creams. Yuzu essential oil is also used in perfumes, lotions, and soaps. Note: Do not ingest essential oils or use them undiluted. Yuzu fruit juice is often used to prepare wine, cocktails, and other liquors. You can also buy yuzu juice for culinary use. However, ensure to read the label to check for the amount of added sugar. If possible, buy pure yuzu juice. Here are three easy and delicious recipes you may try with yuzu fruit or juice.
Yuzu Recipes To Try
1. Yuzu Marmalade
What You Need
6 yuzu fruits ¾ cup of granulated sugar 3 tablespoons of yuzu juice
Process
2. Yuzu Cocktail
What You Need
1 yuzu fruit 2 ounces of gin 2 ounces of club soda ½ teaspoon of vanilla extract ½ ounce of simple syrup 1-2 drops of orange bitters (optional)
Process
3. Quinoa And Prawn Salad With Yuzu Dressing
What You Need
4 teaspoons of yuzu juice 500 mL vegetable stock 180 g raw king prawns 100 g quinoa 5 teaspoons of cold-pressed rapeseed oil 4 finely sliced spring onions 2 tablespoons of finely chopped parsley 1 tablespoon of white balsamic vinegar 1 small ripe mango, diced 50 g toasted pine nuts 2 tablespoons of mixed seeds
Process Anything in moderation is good for health, and the same goes for yuzu fruit. Excess consumption may have some undesirable side effects. Let’s take a look.
Side Effects Of Yuzu Fruit
Excess consumption of yuzu may damage the tooth enamel and cause heartburn. This is due to the high citric acid concentration (32). Though it is rare, yuzu may cause allergic reactions and other symptoms like (33):
Itchy lips, tongue, and throat Watery eyes Wheezing Tightness in the chest Skin rashes Burning sensation Dry and flaky skin. Anaphylaxis or severe allergic reaction (rarely)
To Conclude Is yuzu a superfood? Yes, yuzu is considered a superfood because of its high vitamin C content. Including it in your regular diet can improve overall health. Is yuzu high in vitamin C? Yes, yuzu is high in vitamin C. Hundred ml of yuzu juice has 40 mg of vitamin C that meets 59% of the daily requirement of the nutrient. Does yuzu have carbohydrates? Yes, yuzu contains a reasonable amount of carbohydrates. Hundred grams of this fruit has 13.3 grams of carbohydrates. Is yuzu good for sore throat? Yes, yuzu is good for sore throat. It is high in vitamin C, which can aid in easing a sore throat.
