The Pepino Fruit (Solanum muricatum): Nutritional Values, Health Benefits, and How to Eat It
The pepino fruit (Solanum muricatum) can also be found in supermarkets, usually in the fruit section. It is rich in antioxidants and offers many health benefits.
Also known as pepino dulce or sweet cucumber, the pepino is a hidden gem from the Andes that is gaining popularity worldwide. Scientifically named Solanum muricatum, this fruit belongs to the Solanaceae family, the same as tomatoes and eggplants. Native to regions such as Peru, Ecuador, and Colombia, pepino has been cultivated for centuries and is now grown in places like China and New Zealand. What makes it special? Not only its unique flavor—a blend of melon, cucumber, and honey—but also its impressive health benefits and ease of cultivation.
Pepino looks like a small melon with smooth skin that can be yellow with purple or green stripes. When ripe, it is juicy and sweet, making it a versatile addition to salads, desserts, or even smoothies. But beyond taste, pepino has a strong nutritional impact that supports overall well-being. Let’s explore its properties and benefits in detail.
1. Nutritional Values of the Pepino Fruit
The unique characteristic of the pepino fruit is its skin, a combination of light yellow or green with purple stripes—making it easy to identify at the supermarket.
Pepino is rich in essential vitamins and minerals that contribute to daily health needs. It provides vitamins A, B, C, and K, crucial for immune function, energy production, and bone health. Vitamin C, in particular, acts as an antioxidant to fight free radicals, while vitamin A supports vision and skin health.
It also contains minerals such as iron, zinc, copper, manganese, calcium, potassium, and phosphorus. Potassium helps regulate blood pressure, and calcium strengthens bones. Pepino is also a good source of beta-carotene and other carotenoids, which give the fruit its vibrant colors and are converted into vitamin A in the body. Proteins and fiber complete its profile, aiding digestion and satiety.
In terms of macronutrients, pepino is mostly water, with lower sugar content compared to sweeter fruits, making it suitable for people with diabetes. Studies show that sweetness levels can vary depending on the growing region, with some fruits having higher sucrose content, enhancing natural flavor without excess calories. Overall, one pepino provides fiber for gut health and hydration for daily vitality.
Its bioactive compounds include natural chemicals with additional health-boosting properties, such as alkaloids, flavonoids, tannins, and phenolic compounds. Phenols act as antioxidants in both soluble and insoluble forms.
Carotenoids like lutein, lycopene, and beta-carotene are abundant, giving pepino its antioxidant edge. Lutein protects the eyes from UV damage, while lycopene helps fight inflammation. Research shows these levels peak under certain growing conditions, such as moderate fertilizer use.
Metabolomic studies reveal over 85 different metabolites, including amino acids (like arginine and proline), nucleotides, organic acids, and lipids. These contribute to flavor and health benefits, with phenolic acids such as caffeic acid enhancing acidity and potential anti-inflammatory effects.
2. Health Benefits of the Pepino Fruit
The health benefits of pepino are backed by its rich nutrient and bioactive compound profile, supported by modern scientific research.
a. Antioxidant Properties
Pepino has high antioxidant capacity, helping to fight oxidative stress—a key factor in aging, inflammation, and chronic diseases.
It contains carotenoids like lutein, lycopene, and beta-carotene, which are powerful antioxidants. Lutein supports brain development and eye health, while lycopene is linked to reduced risks of cardiovascular disease, arthritis, and certain cancers. Phenolic compounds also provide antiviral, anticancer, and anti-inflammatory effects.
b. Anti-Diabetic Effects
Pepino has a long history of traditional use in managing diabetes, now confirmed by scientific studies. Fruit extracts have been shown to improve lipid profiles in type 2 diabetes models, increasing HDL (“good” cholesterol) and lowering LDL (“bad” cholesterol). Its low sugar content and fiber help stabilize blood glucose levels, making it suitable for diabetic diets.
c. Anti-Inflammatory and Anti-Cancer Benefits
Pepino compounds help reduce inflammation, thanks to phenolic acids like caffeic acid. These properties may alleviate hypertension and other inflammatory conditions. Research suggests pepino may modulate the immune system to inhibit inflammation and even cancer progression. Its anticancer effects are linked to antioxidants protecting cells from damage.
d. Cardiovascular and Bone Health
Its mineral content, including potassium, calcium, and phosphorus, supports heart health and strengthens bones. Potassium balances fluids and reduces hypertension risk, while calcium and phosphorus support bone density. Vitamin C further boosts immunity and collagen production for healthy skin and tissues. Pepino is also beneficial for anemia prevention (thanks to iron) and overall cardiovascular function.
e. Digestive Support and Constipation Relief
Pepino aids digestion due to its fiber content, promoting intestinal health and preventing constipation. Vitamin C improves immune function, while proteins support muscle repair. Lutein reduces the risk of age-related macular degeneration, protecting eye health. Traditionally, pepino has been used for stomach issues such as heartburn, and emerging research suggests broader applications as a functional food.
3. How to Eat Pepino
Its sweet flavor—reminiscent of melon with hints of cucumber and honey—makes pepino incredibly versatile in the kitchen. Its juicy texture works well in both sweet and savory dishes.
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Fresh: The simplest way is to eat it raw, like a pear or melon.
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Salads: Slice and mix it with leafy greens, tomatoes, onions, and a light vinaigrette.
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Desserts: Add cubed pepino to fruit salads with berries, kiwi, or citrus for a tropical twist. It also works well in sorbets or frozen yogurt-based treats.
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Smoothies: Blend with banana, spinach, and almond milk for a refreshing, nutrient-packed smoothie.
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Savory dishes: Treat pepino like a vegetable in stir-fries, pickles, or grilled dishes. In Andean cuisine, it’s often used in stews or empanada fillings.
4. Pepino Fruit Allergies
Allergies to pepino are rare but possible, especially in people sensitive to other Solanaceae plants (like tomatoes or eggplants) due to cross-reactivity.
Common symptoms may include skin itching, watery eyes, runny nose (allergic rhinitis), hives, stomach pain, vomiting, or diarrhea. These reactions are usually mild and short-lived but, in rare cases, may be more severe.
If you suspect an allergy, consult a doctor for testing and avoid pepino if you have known sensitivities to similar foods.
✅ In summary, pepino fruit is not only exotic and flavorful but also highly nutritious, offering antioxidants, vitamins, minerals, and bioactive compounds that support digestion, heart health, bone strength, and more.
