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Home Blog Nanches: Uses, Benefits, Side Effects and More!

NANCHES: USES, BENEFITS, SIDE EFFECTS AND MORE!

By Dr. Nayana Shetty +2 more

Medically reviewed by Dr. Nayana Shetty

Last updated: Feb 20, 2024
Click to rate this article!
[Total: 2 Avg: 5]

Table of Contents

Toggle
* Key Highlights:
* Introduction
* Nutritional Profile of Nanches
* Potential Health Benefits of Nanches
* Culinary Uses of Nanches in Various Cuisines
* Nanches Precautions and Side Effects
* Incorporating Nanches into Your Diet
* Conclusion
* Frequently Asked Questions (FAQ)
* References:

KEY HIGHLIGHTS:

* Nanches are small, exotic fruits native to tropical America.
* Rich in fiber, vitamins, and antioxidants, nanches are proposed to provide
numerous health benefits.
* They can be used in culinary delights such as salsas, jams, and fermented
drinks.
* Enjoy nanches with precaution as they may cause allergic reactions and drug
interactions.

INTRODUCTION

WHAT ARE NANCHES?

Nanches, also called nance or hogberries. These odd-named, tiny, and unique
fruits come from Central and South America. Harvested from the Byrsonima
crassifolia tree, nanches are loved for their sharp aroma and unique taste.
They’re a kitchen favourite as well. Most importantly, they’re loaded with
nutrients proposed to have many healthy properties.

ORIGIN AND HABITAT OF NANCHES

These fruits are native to tropical America. They cover areas like the
Caribbean, Central, and Latin America. You’ll mostly find them in open pine
forests and grassy savannas. They grow well in both tropical and subtropical
climates. Sandy and rocky soils are where they flourish best.

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DESCRIPTION AND FEATURES OF THE NANCHES FRUIT

* Physical appearance

Nanches as tiny yellow-orange cherries. They’re less than an inch in size. Each
fruit has a light golden skin that holds a creamy white pulp. Inside, there’s a
large pit with up to three inedible white seeds.

* Taste and aroma

Nanches taste nothing like they look. Their flavour swings from mildly
cheese-like to a blend of banana, lychee, and pear. They also have a strong
smell, which sets them apart from most fruits.

* Varieties and ecoregions of occurrence

You might be used to seeing the common white-pulp nanches which are covered by a
thin, golden skin, these are the most common variety. But there’s also a
red-fleshed variety found in Mexico and Costa Rica, known as red nance or
guajacote. The Byrsonima crassifolia tree grows best from the sea level up to
6,000 feet, across various regions like Belizean pine forests.

Did you know?

* Nanche fruit is rich in antioxidants, which help protect the body against
oxidative stress. [source: pubmed.ncbi.nlm.nih.gov]
* Nanche fruit contains high levels of vitamin C, which boosts the immune
system. [source: pubmed.ncbi.nlm.nih.gov]
* The fiber content in nanche fruit promotes healthy digestion and prevents
constipation. [source: pubmed.ncbi.nlm.nih.gov]
* Nanche fruit has anti-inflammatory properties that can help reduce
inflammation in the body. [source: pubmed.ncbi.nlm.nih.gov]
* Nanche fruit is a good source of potassium, which helps regulate blood
pressure. [source: pubmed.ncbi.nlm.nih.gov]
* The phytochemicals present in nanche fruit have potential anticancer effects.
[source: pubmed.ncbi.nlm.nih.gov]

NUTRITIONAL PROFILE OF NANCHES

MACRONUTRIENTS

A 1/2-cup (56-gram) serving gives roughly 41 calories. It contains 9.5 grams of
carbohydrates, 0.4 grams of protein, and 0.7 grams of fat.

VITAMINS AND MINERALS

Nanches are packed full of vital vitamins and minerals. A 1/2-cup (56-gram)
serving gives you 59% of the Daily Value (DV) of vitamin C, 16% DV of dietary
fiber, and smaller amounts of other nutrients.

ANTIOXIDANTS AND PHYTONUTRIENTS

Known for their high antioxidant levels, nanches contain vitamin C, phenolic
compounds, and carotenoids. These may help shield your cells against harm from
free radicals, supporting overall health.

Here’s a table that summarizes the nutritional profile of nanches.

Nutrient Amount per 1/2-cup (56-gram) serving Calories 41 Carbohydrates 9.5
g Protein 0.4 g Fat 0.7 g Dietary Fiber 4 g (16% DV) Vitamin C 59% DV Vitamin
K 7% DV Vitamin E 5% DV Calcium 2% DV Magnesium 3% DV

POTENTIAL HEALTH BENEFITS OF NANCHES

1. SUPPORTS GUT HEALTH

* Prebiotic properties

Nanches are said to be good for your gut health. Thanks to their high dietary
fiber content, they feed the friendly bacteria in your gut, fostering a healthy
gut microbiome.

* Fiber content

A 1/2-cup (56-gram) serving of nanches provides 16% of the DV for dietary fiber.
Eating enough fiber may aid regular bowel movements and boost overall gut
health.

2. PROMOTES HEALTHY SKIN

* Vitamin C and antioxidants

Each 1/2-cup (56-gram) serving packs 59% of the DV for vitamin C. Because of
this, it may help support skin health by aiding collagen formation and reducing
sun and ozone damage.

* Anti-inflammatory properties

The phytonutrients in nanches have anti-inflammatory properties. These may
further aid skin health by reducing inflammation and enhancing its overall
look.

3. REDUCES STROKE RISK

Eating white-fleshed fruits like nanches is said to help. One study found that
for every 25 grams of such fruit eaten daily, stroke risk went down by 9%.
However, more studies are needed to confirm the link between regular nanches
intake and stroke risk reduction.

All the above benefits need further probing by science. If you are considering
incorporating nanches in your daily routine, always run it by your doctor before
doing so.

CULINARY USES OF NANCHES IN VARIOUS CUISINES

JAMS AND SPREADS

They’re great for making homemade jams and spreads. Their unique taste and
natural sweetness add a special touch to your favourite toast or sandwich.

1. FERMENTED BEVERAGES

Nanches can be used to make a fermented drink called chicha. It happens mostly
in Latin and Central America. This fruit can also be turned into crema de nance,
a beverage liked in Costa Rica that’s similar to rum.

2. SALADS AND SALSAS

Their unique texture and flavour can blend well with other ingredients which are
present in salads and salsas.

3. DESSERTS AND BAKED GOODS

Nanches can be added to sweet treats like pies, cakes, cookies, pastries.The
rich and exotic flavour they bring can transform your desserts.

NANCHES PRECAUTIONS AND SIDE EFFECTS

ALLERGIC REACTIONS

Nanches belong to the acerola family. Therefore, if you’re allergic to acerola
cherries, you might also be allergic to nanches. If you are uncertain about
potential allergies it’s best to touch base with your healthcare provider.

DRUG INTERACTIONS

There’s little information about interactions with other medicines. So, if
you’re on medication and considering adding nanches to your diet, discuss with
your healthcare provider first.

PREGNANCY AND BREASTFEEDING

There’s no clear information on this yet. Therefore, reach out to your
healthcare provider before making dietary changes.

INCORPORATING NANCHES INTO YOUR DIET

CHOOSING AND STORING NANCHES

Look for fruits that are golden-yellow and have a strong, sharp smell. You’ll
mostly find these in specialty stores, Latin or Caribbean markets, or foreign
sections of supermarkets. Store fresh nanches at room temperature for up to a
week. For longer storage, put them in the fridge, so then you can store for up
to two weeks.

RECIPE IDEAS AND SUGGESTED SERVINGS

They can be eaten raw, cooked, or preserved. Mix them into smoothies, fruit
salads, jams, salsas, and savory dishes. Try out various nance recipes and
uncover the unique, unique flavour this fruit adds to your meals.

CONCLUSION

Nanches are indeed a wonderful gift from nature, full of exotic tastes, unusual
smell, and potentially healthy. They’re rich sources of vital nutrients such as
fiber, vitamins, and antioxidants. They have several potential health benefits,
including gut health support, skin health improvement, and potential stroke risk
reduction.

FREQUENTLY ASKED QUESTIONS (FAQ)

What are nanches in English?

In English, nanches are often called hogberries.

Is it nance or nanche?

Whether it’s “nance” or “nanche,” both names refer to the same fruit from the
Byrsonima crassifolia tree.

Can I grow nanches in my backyard?

Yes, absolutely. If you live in a tropical or subtropical climate, you can grow
nanches in your backyard. They fare well with drought and love sandy or rocky
soils.

What are some popular nanches recipes?

There are many ways to work with nanches. They can be mixed into smoothies,
fruit salads, jams, and salsas. They can also be added to savory dishes or you
can use them to make fermented drinks, such as chicha or crema de nance.

REFERENCES:

1. National Center for Biotechnology Information (NCBI). Taxonomy browser
(Byrsonima crassifolia) [Internet]. [cited 2024 Jan 25]. Available from:
https://www.ncbi.nlm.nih.gov/Taxonomy/Browser/wwwtax.cgi?mode=Info&id=4270

2. ScienceDirect. 3 – Nance (<em>Byrsonima crassifolia</em> (L.) Kunth)
[Internet]. [cited 2024 Jan 25]. Available from:
https://www.sciencedirect.com/science/article/pii/B9780857090904500032

3. ScienceDirect. Review [Internet]. [cited 2024 Jan 25]. Available from:
https://www.sciencedirect.com/science/article/abs/pii/S0963996917307330?via%3Dihub

4. National Center for Biotechnology Information (NCBI). Fruit‐based drink
sensory, physicochemical, and antioxidant properties in the Amazon region:
Murici ( Byrsonima crassifolia (L.) Kunth and verbascifolia (L.) DC) and
tapereba ( Spondia mombin ) [Internet]. [cited 2024 Jan 25]. Available from:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7215202

5. ScienceDirect. Chapter Seven – Dietary Vitamin C in Human Health [Internet].
[cited 2024 Jan 25]. Available from:
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