Quick Answers
Maesil, also known as Korean green plum or Japanese apricot, is a tart fruit that can be eaten fresh or used in various recipes. Some key benefits of maesil include:
– High in vitamin C and antioxidants. Maesil is an excellent source of immune-boosting vitamin C. It also contains antioxidants like carotenoids and phenolic compounds.
– May boost heart health. Research suggests compounds in maesil may help reduce cholesterol and blood pressure.
– Anti-inflammatory effects. The antioxidants in maesil have anti-inflammatory properties that may help reduce inflammation.
– Supports digestive health. Maesil contains fiber, vitamins, minerals and antioxidants that promote healthy digestion.
– May aid diabetes management. Early research indicates maesil may help regulate blood sugar levels.
What is Maesil?
Maesil is a type of sour plum native to Korea, Japan and other parts of East Asia. It goes by many names including Japanese apricot, Chinese plum, Korean green plum and wild plum. There are over 200 cultivars of maesil grown in Korea alone.
The fruits are small, round, and green in color. They ripen to a bright yellow or orange shade. The flavor is intensely tart and sour, especially when unripe. As maesil ripens, it becomes sweeter but retains some sourness.
Maesil trees are cold hardy and bloom in early spring. The harvesting season for maesil is May through July in Korea. The fruits are highly perishable and must be refrigerated after harvesting.
In Korea, both unripe green maesil and ripe yellow fruits are eaten. Ripe maesil can be consumed fresh, while unripe maesil is typically pickled in salt or soy sauce. The pickled unripe fruits are called maesil-cheong.
Maesil has long been used in traditional Asian medicines to treat digestive issues, inflammatory diseases, diabetes and hypertension. It remains a popular home remedy in Korea today.
Nutrition Facts
Maesil is low in calories but packed with nutrients like:
– Vitamin C: An excellent source containing 64% DV per 100g.
– Vitamin A: Contains 15% DV. Important for immune health and vision.
– Fiber: A good source with 7% DV. Promotes digestion.
– Potassium: Offers 9% DV. Needed for heart health and muscle function.
– Vitamin E: Contains 4% DV. An antioxidant that fights cellular damage.
– Iron: Provides 4% DV. Important for blood production.
Maesil also provides small amounts of B vitamins, magnesium, phosphorus and manganese.
Phytochemicals in Maesil
In addition to vitamins and minerals, maesil contains beneficial plant compounds like:
– Carotenoids: Such as beta-carotene. Have antioxidant properties.
– Phenolic acids: Including chlorogenic and neochlorogenic acids. Also act as antioxidants.
– Anthocyanins: Pigments that give ripe maesil its orange/red color. Have antioxidant effects.
– Flavan-3-ols: Including (+)-catechin and (-)-epicatechin. Associated with less inflammation.
– Triterpenoids: Such as ursolic acid. Linked to anti-diabetic effects in research.
These phytochemicals are responsible for many of maesil’s potential health benefits. They provide antioxidant, anti-inflammatory and blood sugar regulating effects.
Potential Health Benefits of Maesil
Research suggests maesil may offer various benefits:
High in Antioxidants and Vitamin C
Maesil is packed with compounds that have antioxidant properties, such as carotenoids, phenolic acids and anthocyanins.
Antioxidants protect against oxidative stress caused by free radicals. This kind of cell damage is linked to aging, cancer and heart disease.
Maesil is also an excellent source of immune-boosting vitamin C. One cup provides 64% of the recommended daily intake.
Vitamin C and antioxidants help strengthen the immune system and fight viral and bacterial infections. These nutrients may help reduce the severity and duration of respiratory infections.
May Support Heart Health
Compounds found specifically in maesil, like neochlorogenic acid and triterpenoids, have been shown in animal research to reduce cholesterol levels.
One study in mice fed a high-fat diet found maesil extract lowered total cholesterol by 34% and “bad” LDL cholesterol by 45%.
Other animal studies indicate extracts of maesil leaf and fruit may also help relax blood vessels, thereby reducing blood pressure levels.
The combination of lowering cholesterol, blood pressure and providing antioxidant protection suggests maesil may help promote a healthy heart when consumed regularly. More research is needed to confirm effects in humans.
Anti-Inflammatory Effects
The antioxidants and phytochemicals in maesil provide natural anti-inflammatory benefits. Inflammation is at the root of most chronic diseases.
Test tube studies demonstrate that compounds extracted from maesil leaves inhibit the release of certain pro-inflammatory mediators. This includes substances like nitric oxide, prostaglandin E2 and cytokines.
Human studies are limited, but one found that taking maesil extract daily for 4 weeks significantly decreased inflammatory markers like CRP, IL-6 and TNF-a compared to placebo.
The anti-inflammatory properties of maesil may help with inflammatory conditions like arthritis, gout, respiratory infections, IBD and metabolic disease.
May Aid Digestion
Maesil is rich in water and fiber, providing 7% of the recommended daily fiber intake per cup.
Fiber adds bulk to stools and helps food move smoothly through the digestive tract. This promotes regular bowel movements and prevents issues like constipation.
In addition, maesil contains compounds that act as prebiotics. Prebiotics feed the healthy bacteria in the gut microbiome.
A balanced gut flora is critical for optimal digestion. Maesil pectin and other plant polysaccharides provide nutrition for beneficial gut bacteria.
The nutrients and fiber in maesil support overall digestive health. The fruits may also relieve occasional cases of constipation.
Helps Regulate Blood Sugar
Animal and test tube studies indicate maesil may help manage diabetes by lowering blood sugar levels and improving insulin sensitivity.
In one study, diabetic rats fed maesil had reductions in blood glucose of 27-37% compared to controls. Other rat studies show maesil can increase insulin secretion and delay starch digestion, which helps regulate spikes in blood sugar.
While human trials are lacking, the preliminary evidence in cell and animal models is promising. The potential anti-diabetic effects of maesil need further clinical research.
| Nutrient | Per 1 Cup Serving | % Daily Value |
|---|---|---|
| Calories | 79 | 4% |
| Carbohydrates | 20 g | 7% |
| Fiber | 3 g | 7% |
| Protein | 1 g | 2% |
| Vitamin C | 64 mg | 64% |
| Vitamin A | 631 IU | 15% |
| Vitamin E | 0.6 mg | 4% |
| Potassium | 350 mg | 9% |
How to Eat Maesil
There are many ways to eat maesil:
Eat Fresh
Ripe maesil can be enjoyed fresh as is. Simply rinse and consume the fresh fruits whole. The skin is edible.
Enjoy fresh maesil as a healthy snack or dessert. The ripe fruits have a sweet-tart flavor that makes them very refreshing.
Pickle in Brine
In Korea, most maesil is pickled in a salt or soy sauce brine, known as maesil-cheong. This preserves the fruits for long term storage.
The most common method is to pickle whole, unripe green maesil in a salt brine solution. Ferment for 1-3 weeks then store refrigerated.
Pickled maesil has a very sour, salty flavor. It can be served as a side dish called jangajji. Rinse the fruits before eating to remove some saltiness.
Make Maesil Tea
A traditional Korean tea called maesil-cha is made by steeping dried maesil fruits in hot water. It has a fruity, slightly sour taste.
Add some honey to sweeten the tartness of maesil tea. You can also infuse it with herbs like cinnamon or ginger.
Drink maesil tea hot or chilled as a refreshing beverage. It’s naturally caffeine-free and packed with antioxidants.
Use in Desserts
The sweet-tart flavor of ripe maesil pairs deliciously in desserts. Try baking maesil into crisps, cobblers or pies.
For a quicker dessert, chop ripe maesil and toss it into yogurt, oatmeal or cottage cheese. You can also blend it into smoothies.
Use maesil juice or jam to sweeten and add tanginess to cakes, tarts and other baked goods.
Make Maesil Sauce
Maesil can be pureed into a thick sauce or coulis. Cook maesil with a bit of water and sugar until soft. Blend until smooth.
Drizzle maesil sauce over desserts like ice cream, ricotta cheese or pound cake. Or use it to glaze chicken, pork or fish.
The possibilities are endless for how to incorporate maesil into both sweet and savory recipes.
Potential Downsides
Maesil is very healthy and safe for most people when eaten in moderation. However, some things to be aware of:
– High acidity: Very acidic like lemons. May aggravate reflux or ulcers.
– Drug interactions: Large amounts may affect blood thinner medication.
– Allergies: Contains soluble oxalates. Those with kidney stones or gout should limit intake.
– Dental erosion: The high acidity can damage tooth enamel if frequently consumed.
As long as you don’t have any specific conditions, maesil is very safe to enjoy as part of a balanced diet. Only eat moderate portions.
Where to Buy Maesil
You can find maesil at:
– Asian grocery stores: Both fresh and pickled maesil are common at Korean markets.
– Specialty fruit stores: Some international produce shops sell fresh maesil when in season.
– Online: Dried maesil can be purchased from online spice retailers. Check for availability.
– Farmers markets: You may be able to find maesil at markets in areas with a large Asian population.
Maesil can be hard to find depending on where you live. Your best chance is looking in Koreantown areas or large Asian supermarkets.
Conclusion
Maesil is a nutritious Korean fruit with many health benefits. It provides a good source of vitamin C, antioxidants, fiber and beneficial plant compounds.
Research suggests maesil may help boost immunity, support heart health, reduce inflammation, aid digestion and regulate blood sugar levels.
Enjoy maesil fresh, pickled, dried or infused into tea. It also works great in desserts, sauces and other recipes.
Add maesil to your diet for a tangy twist that also provides antioxidants and nutrients. Just be mindful of portion sizes since maesil is quite acidic. Overall, this Korean plum is a refreshing and healthy ingredient.
