Sapodilla, also known as chikoo or naseberry, is a tropical fruit native to Central America and Mexico. In addition to its sweet, creamy flesh and distinctive brown rough exterior, sapodilla offers significant nutritional benefits worth exploring.
High in vitamin A, sapodilla supports enhanced vision, especially in older adults. Its substantial calcium content is particularly beneficial for women managing osteoporosis.
Moreover, sapodilla is rich in fiber and antioxidants, which help protect the body against cancer and promote overall digestive health.
Recent studies indicate that regular consumption of sapodilla can boost antioxidant capacity, improve vitamin levels, and enhance physical endurance in the elderly.
Incorporating sapodilla into your diet not only satisfies your taste preferences but also provides numerous health advantages, making it a valuable addition to a balanced lifestyle.
What Is Sapodilla
Sapodilla (Manilkara zapota) is an evergreen tree native to the Yucatan Peninsula, Mexico, and Central America. It thrives in subtropical and tropical climates, reaching up to 20 meters in height.
Also known as Chikoo and Naseberry, sapodilla produces sweet, fragrant fruits that taste like a blend of cinnamon, brown sugar, pears, and peaches.
The tree features shallow roots and leaves that transition from pinkish to dark green as they mature.
Beyond its delicious fruit, sapodilla plays a role in traditional medicine, using various parts to address ailments such as kidney stones and anxiety.
Nutritional Profile of Sapodilla
Nutritional Profile of a 170-gram (6-ounce) Sapodilla:
- Calories: 141
- Carbohydrates: 34 grams
- Protein: 0.7 grams
- Fat: 1.8 grams
- Fiber: 9 grams
- Vitamin C: 28% of the Daily Value (DV)
- Folate: 6% of the DV
- Pantothenic acid (B5): 9% of the DV
- Iron: 8% of the DV
- Potassium: 7% of the DV
- Copper: 16% of the DV
- Magnesium: 5% of the DV
5 Health Benefits of Sapodilla
Sapodilla, scientifically known as Manilkara zapota, is a tropical fruit prized not only for its sweet taste but also for its extensive health benefits. Below are the key advantages of including sapodilla in your diet.
1. Contains Potent Plant Compounds
Sapodilla fruit is rich in bioactive compounds such as triterpenes and polyphenols, including tannins and flavonoids like gallic acid and quercetin.
These phenolic compounds exhibit strong antioxidant activity, which helps reduce the risk of chronic diseases like heart disease and type 2 diabetes.
A study involving 4,592 participants found that higher polyphenol intake inversely correlates with biological aging, lowering disease risk.
Also, rodent research demonstrated sapodilla extract’s ability to improve liver damage markers, highlighting its protective cellular benefits (13Trusted Source).
2. High in Fiber
Sapodilla stands out with 5.3 to 11.5 grams of fiber per 100-gram serving, the highest among 37 Thai fruits. This abundant fiber supports gut health by fueling beneficial bacteria and ensuring regular bowel movements.
Also, sapodilla helps manage cholesterol and stabilize blood sugar levels, promoting heart health and weight maintenance.
Adult women under 50 require 25 grams and men 38 grams of fiber daily, yet most Americans consume only 15 grams.
Incorporating sapodilla and other fiber-rich foods like beans and vegetables aids in meeting these targets and reduces risks of colon cancer and heart disease.
3. Outstanding Source of Fiber
Sapodilla contains 9.01 grams of dietary fiber per 170-gram fruit, fulfilling 32% of the Daily Value. Including sapodilla in meals supports digestive health by ensuring regular bowel movements and preventing constipation.
Its high fiber content lowers cholesterol levels, reducing the risk of heart disease. Also, sapodilla helps stabilize blood sugar, aiding in weight management.
Since most Americans consume only 15 grams of fiber daily, incorporating sapodilla effectively meets the recommended intake of 25 grams for women and 38 grams for men.
4. Rich in Vitamin C
Sapodilla offers 25 milligrams (mg) of vitamin C per serving, fulfilling 28% of the Daily Value (Food and Drug Administration).
| Nutrient | Amount per Serving | % Daily Value |
|---|---|---|
| Vitamin C | 25 mg | 28% |
Vitamin C acts as an antioxidant, protecting cells from damage. It supports the immune system, aids protein metabolism, and promotes collagen production. Collagen is crucial for maintaining connective tissues and facilitating wound healing.
5. Provides Copper
Sapodilla contains 0.146 mg of copper, fulfilling 16% of the daily value. Copper supports crucial enzymatic functions that generate energy and regulate iron metabolism.
It plays a key role in creating connective tissue and synthesizing neurotransmitters, ensuring proper hormone balance and brain development.
Also, copper aids in forming new blood vessels, maintaining pigmentation, boosting immune function, and protecting cells against oxidative damage.
Incorporating sapodilla into the diet helps meet copper requirements, promoting overall health and physiological balance.
Risks of Eating Sapodilla
While sapodilla offers numerous health benefits, certain risks accompany its consumption. Understanding these potential hazards ensures safe and enjoyable consumption of this tropical fruit.
Allergic Reactions
Sapodilla may trigger allergic reactions in some individuals. Symptoms include itching and burning in the lips, mouth, and throat.
Although rare, cases of oral allergy syndrome have been reported. If an allergic reaction occurs, seek immediate medical attention to receive appropriate care and treatment.
Digestive Issues
Excessive consumption of sapodilla can lead to digestive discomfort. The high fiber content, while beneficial in moderation, may cause bloating or diarrhea if eaten in large quantities.
It’s essential to consume sapodilla in balanced amounts to support digestive health without adverse effects.
Seed Hazards
Sapodilla seeds pose a choking hazard, especially for children. Some varieties contain seeds with protruding hooks that can become lodged in the throat.
Always remove and discard the seeds before serving sapodilla to prevent potential choking incidents and ensure safe consumption.
High Sugar
Sapodilla contains a significant amount of natural sugars. Individuals managing blood sugar levels or those with diabetes should monitor their intake carefully.
High sugar consumption can contribute to weight gain and increase the risk of developing type 2 diabetes if not moderated.
Conclusion
Sapodilla stands out as a delicious and nutritious addition to any diet. Its rich blend of vitamins, minerals, and antioxidants supports overall health and well-being.
By incorporating this tropical fruit into daily meals, individuals can enjoy not only its sweet flavor but also its potential benefits for digestion, immune function, and heart health.
Also, sapodilla’s role in traditional medicine highlights its versatile applications beyond just nutrition.
Embracing sapodilla can lead to a more balanced and health-conscious lifestyle, making it a valuable choice for those looking to enhance their dietary habits naturally.
Andrea Silvey is a dedicated healthcare professional committed to creating and performing programs that enhance the lives of her clients one heart at a time. With a personalized approach, Andrea focuses on holistic health and well-being, ensuring each client receives tailored care and support.
Her innovative programs address physical, emotional, and mental health, fostering a nurturing environment where clients can thrive and achieve their health goals.