Food Profile: Marang

The Marang is fruit that is endemic to the Philippines and related to the Jackfruit and Durian. Even within our own country they are not commonly recognized, especially in Luzon. The fruit ripens and gets over ripe very quickly after harvest so they are usually sold near where they are grown, mostly in Visayas and Mindanao. Marang has a unique taste, being both creamy and sweet, though not quite as pungent as Durian. The tasty flesh surrounds coats the seeds, which are also edible when cooked. Due to it’s relative rarity, the nutritional value of Marang is not as established or recognized as more popular fruits, but the limited research has shown that it is actually a very healthy food. It contains as much protein as langka along with a host of other benefits. Take a look at the chart below:

Effects On Immunity

As you can see, Marang is extremely rich in Magnesium and Manganese, two minerals which are very important in supporting both our innate and adaptive immunity. There is also a significant amount of Zinc which is needed to create immune cells. The seeds are basically a superfood, with mineral content that matches that of legumes such as Monggo and Kadyos.

Aside from the high levels of minerals, Marang is also a good source of Vitamin C containing 50mg per 100g, about the same as a Mango.

COVID Resistance:

Minerals like Zinc and Manganese are needed to create the cells of your innate immunity, giving you a greater chance of avoiding getting sick altogether. Magnesium has been found to suppress the inflammation associated with severe COVID symptoms, while Vitamin C is essential in all viral infections as a supportive nutrient for immune cells as well as antioxidant.

Special Information

As you can see above, the seeds are likely the most nutritious part of this fruit, though perhaps not the most tasty! To eat the seeds, you can boil them and them roast them like peanuts. If you want to plant the seeds, do not let them dry out. either plant them straightaway, or keep them about 50% submerged in a shallow dish of water till they begin to germinate. Marang trees like cool areas with good drainage. They will die if waterlogged for even a few hours.

Choose Organic

As far as I know, Marang is grown organically. Being a native plant it needs very little care and even grows wild in it’s natural habitat. You can ask just to be sure, as some farmers spray chemicals out of habit despite there being no need for tnem.

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