Gac Fruit: The Superfood You Have Never Heard Of

By Amy Burkhart MD, RD

Imagine a fruit so unique and beneficial to your health that it’s often called “fruit from heaven” in its native Vietnam. Meet Gac fruit—an emerging superfood that’s captivating health enthusiasts worldwide. But what makes this eye-catching fruit so special, and how does it earn the superfood title? Let’s explore gac fruit and its remarkable benefits.

It is the size of a small melon

Once a staple in Vietnam, gac fruit is now making its mark in places like Australia and California, where farming has expanded to meet growing demand. Gac fruit grows on vines and goes by several names, including baby jackfruit, spiny bitter gourd, and cochinchin gourd.

Superfoods are packed with health benefits

You’ve probably heard the term “superfood” used often, but what does it mean? Surprisingly, there’s no official definition. Generally, superfoods are known for providing an impressive health boost—offering benefits beyond those of most foods.

Superfoods are celebrated for being nutrient powerhouses. They often have high levels of vitamins, minerals, and beneficial nutrients such as fiber and omega-3 fatty acids. Their regular consumption also typically correlates with a decreased risk of chronic diseases such as cancer, diabetes, and heart disease.

It has more than 70x the lycopene content of tomatoes

Gac fruit is packed with lycopene, a powerful phytochemical found naturally in fruits and vegetables. Lycopene offers incredible health benefits, including reducing the risk of stroke, sunburn, and cancer.

Lycopene is most commonly found in red foods. Every time you bite into a red fruit or vegetable, like watermelon or tomatoes, you’re boosting your lycopene intake. In the U.S., most people get their lycopene from tomatoes or tomato-based products.

Interestingly, we absorb more lycopene from cooked tomatoes than from fresh ones. To get the most lycopene, it’s best to eat tomatoes cooked, as fresh tomatoes don’t provide as much of the nutrient.

What’s even more surprising is that Gac fruit contains up to 70 times more lycopene than tomatoes.

Gac fruit is also a great source of beta-carotene, another beneficial phytochemical.

Beta-carotene is known for supporting eye health, memory, and brain function. While it’s not a replacement for sunscreen, beta-carotene and other antioxidants can help protect our skin from the sun’s harmful effects.

You can also find beta-carotene in foods like carrots, butternut squash, and pumpkin. You don’t need to cook these foods to benefit from their beta-carotene content.

It contains healthy omega-3 fatty acids.

In addition to lycopene and beta-carotene, Gac fruit is packed with omega-3 fatty acids and alpha-tocopherol. These nutrients have anti-inflammatory properties, helping to protect your body from the stresses of everyday life.

Eating Gac fruit requires a few tools and a little instruction

Start by cutting the fruit in half with a sharp knife to reveal the flesh surrounding its jewel-like seeds. The seeds are covered in a bright red pulp, which is the key to the fruit’s health benefits. The vivid color of the pulp comes from a high concentration of lycopene.

You’ll need to scrape the pulp away from the seeds. It’s a good idea to wear gloves, as the pulp can stain your hands. This colorful pulp can be added to soups, smoothies, rice, or even juiced.

One popular way to enjoy Gac fruit is in a traditional Vietnamese dish, Xoi Gac. This red rice dish gets its rich color from the fruit’s pulp and is often flavored with sweet coconut. In Vietnam, red is considered a color of good fortune and is commonly served at ceremonies and during the New Year.

How To Eat Gac Fruit In Video Below

Availability of Gac Fruit

• Gac fruit has a very short growing season, running from December to January
• Because it must be fully ripe at harvest, it is not grown commercially, making it a truly seasonal delicacy
• It can be found at well-stocked Asian supermarkets or ordered online — including through marketplaces like Etsy and specialty sites such as Sowexotic.com
• For the best prices, check local Vietnamese or Asian produce markets during peak season

Cost

• Due to its exotic status, gac fruit can be more expensive than other fruits; however, buying seeds for home planting is a more affordable alternative
• As its popularity grows and availability expands, prices may come down.

Year-Round Products

• Gac fruit is available in processed forms throughout the year, including:
  • Juice
  • Seed oil
  • Powdered fruit
  • Paste (sold frozen or jarred)
  • Dietary supplements

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