Custard apple or cherimoya is a sweet fruit, similar to other tropical fruits like pineapple and banana and is often served chilled like custard. It is rich in vitamins, minerals, and fibre and might provide health benefits such as promoting heart and eye health, boosting immunity and reducing inflammation.
If you are interested in knowing more about the nutritional value and health benefits of custard apple, then read along!
Here are the health benefits of custard apples that one can get by consuming it in the right proportion.
Custard apples are rich in antioxidants that fight free radicals present in one’s body. High levels of free radicals present in one’s body are the main cause of many chronic illnesses like heart disease and cancer. Apart from that, certain compounds present in custard apples like flavonoids, kaurenoic acid, vitamin c and carotenoids, consist of powerful antioxidant effects.
Custard apples are known for providing eye health benefits since they are rich in the carotenoid antioxidant lutein, which is one of the main antioxidants present in one's eye that maintains healthy vision by fighting free radicals. Studies have also revealed that increased lutein intake can lower the chances of developing age-related macular degeneration and improve eye health.
Individuals can even protect their eyes against other eye issues such as cataracts by consuming the right amount of lutein. Studies have also revealed that individuals with a high lutein level in their blood have fewer chances of developing eye diseases. Thus, individuals can consume custard apples to get the correct proportions of lutein in their bodies.
Another benefit of eating custard apples is it promotes good digestion. Since fibre is indigestible, it is important for one’s body as it adds bulk to stool and helps stool move through one’s intestines. A custard apple of approximately 160 grams provides almost 5 grams of dietary fibre.
Moreover, it is also filled with soluble fibres and can feed the good bacteria in one's gut. Additionally, the soluble fibres found in custard apples undergo fermentation and produce SCFAs (Short-Chain Fatty Acids). SCFAs produce energy sources in one's body and help protect against inflammatory conditions that might affect one's digestive tract. Therefore, custard apples promote healthy digestion and nourish one's gut bacteria and aid in healthy bowel movements.
Custard apples are rich in potassium and magnesium, which help regulate blood pressure. One cup of custard apple, which is approximately 160 grams, boosts 6% of the required daily intake of magnesium and 10% of the required daily intake of potassium. The potassium and magnesium present in custard apples aid the dilation of blood vessels, which, on the other hand, lowers blood pressure. Having high blood pressure might increase one's risk for strokes and heart diseases.
Some studies show few compounds like flavonoids present in custard apples, like epicatechin, epigallocatechin, and catechin to stop the growth of cancerous cells. However, cancer cells treated with epicatechin lead to significantly less cell growth as compared to cells that are not treated with epicatechin.
Sitaphal benefits by offering kaurenoic acid, an anti-inflammatory compound that reportedly decreases a few inflammatory proteins. These acids are important because many illnesses like cancer and heart diseases are linked with chronic inflammation. Moreover, custard apples boost flavonoid antioxidants like epicatechin and catechin that have powerful anti-inflammatory effects, according to a few studies.
Anaemia is a disorder in the body which leads to the body having lesser amounts of red blood cells or haemoglobin in the body than the required amount. Haemoglobin is required to transport oxygen to the blood cells so that the body can perform various tasks. However, in anaemia, there is a lack of oxygen due to lesser red blood cells. Custard apple is also known as haematinic since it helps in treating anaemia.
Custard apples contain vitamin B complex in abundance, and it controls one's brain's Gamma Aminobutyric Acid (GABA) neuron chemical levels. These acids influence different human emotions such as irritability, tension, stress and depression. Having a 100 grams custard apple will provide 15-20% of Vitamin B6 of the daily recommended value. Consuming Vitamin complex helps one calm down, and it boosts their mood when one is depressed or stressed about something.
Individuals can derive the following nutritional value by consuming custard apples.
Sitaphal or custard apples are highly nutritious and very tasty, and one should definitely include them in their daily diet. As the name suggests, the fruit has a texture like custard, is creamy coloured and has soft flesh. Its seeds and peel are not edible. Thus, the best way to have custard apples is to cut them into equal halves and scoop out the flesh. One can prepare fruit salads with it and a combination of other nutritious fruits. One can also use it in ice cream or to prepare yoghurt drinks. Individuals can even prepare fruit custard using this fruit.
Consuming excessive amounts of custard apple can make individuals prone to the following risk factors.
Those falling in the following categories should avoid consuming custard apples.
In conclusion, custard apples are nutritious, and these are the health benefits of custard apples. They are a great source of minerals, fibre, and vitamins. Perfect moderation is the key to having custard apples without the fear of experiencing any side effects. One can definitely add custard apples to any dessert to enhance its taste.
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