Yuzu Fruit: What Is It, Health Benefits, How To Eat, And Side Effects

Know Your Ingredient: Yuzu Fruit

What Is It?
A citrus fruit with flavors akin to lime and grapefruit.

What Are Its Benefits?
Prevents blood clotting due to its antiplatelet properties, reduces the risk of stroke and may improve heart health.

Who Can Use It?
People experiencing anxiety disorders and fluctuating blood sugar levels.

How Often?
One fruit or its juice per day.

Caution
May cause stomach discomfort in some people due to its high acidic levels. Consult your doctor in case of prolonged discomfort.

What Is Yuzu Fruit?

The yuzu fruit is a citrus fruit that looks like a small grapefruit (diameter 2-3 inches) with thick yellow, uneven skin. The fruit is extremely aromatic but sourer than other citrus fruits. It can be yellow or green based on its degree of ripeness. This fruit is highly nutritious and low in calories.

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. The high potassium content may help reduce blood pressure.

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. It is popularly added to weight loss diet plans as it may help control cholesterol levels and its fiber content aids digestion.

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).

Fun Fact

In Japan, people celebrate the winter solstice with a traditional yuzu bath (a hot tub filled with the yuzu fruits). This bathing tradition is also called yuzuyu.

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.

Trivia

Yuzu fruit originated in China and was introduced to Japan and Korea during the Tang Dynasty (618-907 AD).

Yuzu Recipes To Try

1. Yuzu Marmalade

What You Need

•  6 yuzu fruits
•  ¾ cup of granulated sugar
•  3 tablespoons of yuzu juice

Process

1.  Cut the yuzu fruit in half. Scoop out the flesh and seeds.
2.  Soak the peels in a bowl of water for at least 30 minutes.
3.  Drain the water and scrape and discard the white part of the rind with a spoon.
4.  Thinly slice the yuzu peels.
5.  Simmer the sliced peels in water for a few minutes. Repeat this process twice.
6.  Drain the water, mix the yuzu peels, sugar, seeds, and juice over medium heat.
7.  Cook over low to medium heat until the liquid reduces and thickens.
8.  Turn the heat off while it is a little loose and remove the seeds.
9.  Pour it into a prepared preserving jar.

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

1.  Squeeze the yuzu into the cocktail shaker and add half of the rind.
2.  Add all ingredients (except soda) and ice cubes and shake for 15-20 seconds.
3.  Put fresh ice in a glass, strain the cocktail over the ice, top with club soda, and stir.
4.  Garnish if desired.

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

1.  Boil the stock in a small saucepan. Add quinoa and cook for 15 minutes until tender.
2.  Drain it and leave it aside.
3.  Marinade the prawns with yuzu juice and set them aside.
4.  Mix one tablespoon of yuzu juice with a tablespoon of rapeseed oil and vinegar for the dressing.
5.  Fry the prawns on high heat for two minutes until pink.
6.  Mix the cooked quinoa, parsley, spring onions, mango, pine nuts, mixed seeds, and the dressing.
7.  Spoon the quinoa mixture into a serving bowl, top with the prawns, and serve.

Yuzu and lemon are two citrus fruits that share some similarities but also have distinct differences. Check out the next section to know more.

Yuzu Fruit Vs. Lemon

Yuzu has a tart and fragrant flavor that closely resembles a mix of bitter grapefruit, tangy lemon, and sweet orange. Lemon, on the other hand, has a slightly acidic, zesty, and sour flavor with high astringency. Both these citrus fruits are low in calories and can help add a tangy taste to your food.

However, yuzu contains 100 mg of vitamin C, whereas lemon juice has 38.7 mg (32), (33). Therefore, if you can get your hands on yuzu, it can be a great addition to your daily diet and help improve your overall health.

Khay Han, a blogger, shared their first experience with fresh Yuzu, having previously only experienced it in the dried peel, tea powder, and syrup forms. They described the aroma upon peeling as a burst of zingy, fresh fragrance, resembling a mix of Meyer lemon and grapefruit. They added, “Taste wise, the flesh was surprisingly tart and sharp, which explains its uses similar to those of lemons, limes, and even calamondin (i).”

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 (34).

Though it is rare, yuzu may cause allergic reactions and other symptoms like (35):

•  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

Frequently Asked Questions

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.

Image: Stable Diffusion/StyleCraze Design Team

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