Jul 236 min read

Health & Beauty Products from Cambodia: Marvellous “Health and Beauty Fruits”

Updated: Jul 31

These days, tropical fruit is available in almost every supermarket, but there's nothing like enjoying fresh fruit, not only for pleasure, but also for your health.

Illustration vlad_k | Credit: Depositphotos

Cambodian markets are full of unique tropical fruits that are essential for a healthy, balanced diet. Here is a non-exhaustive list of the health and beauty characteristics of some of these wonderful Cambodian fruits:

Durian

Durian, known as “Thouren” in Khmer, is often referred to as the “king’ of tropical fruits”. Its strong, distinctive fragrance is so unique that hotels, buses and airlines forbid their guests to carry durian. Opinions differ on this famous smell, but everyone agrees that the flesh is tasty. The durian is a large, oblong fruit with a green skin covered with short, hard spikes. Opening the fruit reveals a creamy yellow flesh. Inside this creamy flesh are fairly large seeds. Generally eaten fresh, durian is also cooked and used in desserts.

The durian is a seasonal fruit, unlike some other non-seasonal tropical fruits such as papaya, which are available all year round. In Cambodia, the durian season generally runs from mid-May to June.

All parts of the durian - leaves, skin, roots and fruit - are used in traditional medicine to treat a variety of illnesses, including fever, jaundice and skin conditions. Studies suggest that durian fruit offers numerous health benefits: its antioxidants may neutralise cancer-causing free radicals. It may also prevent heart disease. Several durian compounds may help to reduce cholesterol levels, the risk of atherosclerosis and hardening of the arteries. The rind contains compounds with antibacterial properties.

Coconut

Coconut, or “Dong” in Khmer, is another staple of the Cambodian diet. It is common to see street vendors pulling trolleys laden with these fresh products for direct consumption. Coconut juice is mainly a refreshing drink and the flesh is sweet, especially when the nut is young. The flesh is also frequently used in local cuisine.

Coconut is a highly nutritious fruit. Unlike many other carbohydrate-rich fruits, it provides mainly fat. It also contains protein, several minerals and small quantities of B vitamins. Coconut is particularly rich in manganese, which is essential for bone health and the metabolism of carbohydrates, proteins and cholesterol. The fruit is also rich in copper and iron, two elements that help form red blood cells, as well as selenium, an antioxidant that protects cells.

Mangosteen

The mangosteen, known as “Meangkhout” in Khmer, has a sweet flavour when fully ripe. The mangosteen has a unique appearance, with a smooth, dark red, almost black skin. The fruit has a small floral pattern near the stem. The skin is generally thick and is best peeled with a knife. Once opened, the white flesh is divided into segments like a citrus fruit.

The mangosteen is a unique antioxidant. The fruit contains several nutrients with antioxidant capacity, such as vitamin C and folate. In addition, it provides xanthomes - a unique type of plant compound known for its strong antioxidant properties. In several studies, the antioxidant activity of xanthomas has been shown to have anti-inflammatory, anti-cancer, anti-ageing and anti-diabetic effects.

Lychee

The lychee, known as “Koulen” in Khmer, is small, round, thorny and red in colour. Once peeled, the flesh is white and contains a dark seed.

Just one glass of fresh lychee contains more than double the recommended daily intake of vitamin C. It's also a good source of copper. Lychees have a high concentration of antioxidants, which can help prevent :

Cancer
Heart disease
Diabetes
Ageing

Longan

Known as “Mean” in Khmer, the longan is another small, round, sweet tropical fruit. The fruit has a slightly dull, beige skin, but once peeled, the flesh is white and sweet. Longans are usually sold in packets with the stems. The fruit is also known as the dragon's eye, its gelatinous, translucent flesh enclosing a black seed and resembling an eyeball when the skin is removed.

Longan is rich in vitamin C and polyphenols. Thanks to its anti-inflammatory and antioxidant properties, the fruit is used in traditional Chinese medicine to improve appetite, reduce fever and fight parasitic infections.

Rambutan

The rambutan, known as “Saomao” in Khmer, has a unique appearance, with the outer skin being a reddish shell covered in thick hairs. The sweet, succulent flesh is translucent white and contains a small stone. Like longans, rambutans are generally sold in packets with the stems.

Rambutan is highly nutritious and can offer health benefits ranging from weight loss and improved digestion to increased resistance to infection. Rambutan is rich in vitamins, minerals and beneficial plant compounds. The fruit also contains a good quantity of copper, which plays a role in the growth of various cells: those of the bones, brain and heart. The fruit is also rich in vitamin C and offers small amounts of manganese, phosphorus, potassium, magnesium, iron and zinc.

For dieters, rambutan is low in calories but high in water and fibre. This combination helps you feel fuller for longer, which can contribute to weight loss over time.

Banana

Bananas, known as ‘Chek’ in Khmer, grow abundantly in Cambodia and are a staple food. A stroll through the markets of Cambodia will reveal many assortments of this delicious natural product. In the kingdom, bananas are often eaten fried or dried in the sun. It is widely used as an offering during religious ceremonies.

The banana is a popular fruit that offers many health benefits. The fruit is rich in fibre, antioxidants and several nutrients. A medium-sized banana contains around 105 calories. Bananas are a good food source of potassium and magnesium - two nutrients that are essential for heart health. It is rich in antioxidants, which can help reduce the damage caused by free radicals and reduce the risk of certain diseases. Eating this fruit during exercise helps relieve muscle cramps and also provides excellent fuel for endurance exercise.

Mango

The mango, known as the star of tropical organic products and called “Svay” in Khmer, is without doubt the most popular tropical fruit in the world. In some countries, the mango is known as the “queen of fruits”.

It's a stone fruit that's not only delicious, but also has an impressive nutritional profile. Mango is low in calories, but high in nutrients - particularly vitamin C, which promotes immunity, iron absorption and growth. Mangoes contain more than a dozen different types of polyphenols, including mangiferin, which is particularly powerful. The fruit is also a good source of folate, several B vitamins, as well as vitamins A, C, K and E - all of which help strengthen the immune system. Mango contains magnesium and potassium, all of which contribute to good heart health. Mango contains lutein, zeaxanthin and vitamin A - all of which promote healthy eyes.

Jacquier

The Jacquier is also one of Asia's unique products. Known as ‘Khnol’ in Khmer, the jackfruit is an oval-shaped fruit with a light green, grainy skin. When cut, the fruit gives off a sweet, fragrant scent and the bright yellow flesh is tasty. A unique aspect of the jackfruit is its unusually large size. It is the largest fruit in the world, weighing up to 35 kg.

Jackfruit has a sweet, subtle flavour. Some people compare its taste to a combination of fruits: apples, pineapples, mangoes and bananas. Vegans and vegetarians often use this fruit as a meat substitute because of its texture, which is comparable to that of minced meat.

Jackfruit is quite healthy. It provides a moderate amount of calories and lots of fibre, vitamins, minerals and antioxidants. The fruit has a low glycaemic index and is packed with protein.

Watermelon

Watermelon is a refreshing fruit found throughout the kingdom. Cambodians call this fruit “Ovloeuk”. Although watermelons are mainly eaten fresh, they can also be frozen, made into juice or added to smoothies.

This fruit is a good source of citrulline and lycopene, two powerful plant compounds. This ‘juicy melon’ has a number of health benefits, including helping to reduce blood pressure, improving insulin sensitivity and reducing muscle soreness. Watermelon is low in calories and fibre and consists mainly of water and simple sugars. The fruit is a good source of vitamin C and contains decent amounts of potassium, copper, vitamin B5 and vitamin A (beta-carotene).

Sources: Healthline & Gobyhere

Illustrations CG & Flickr

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