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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 apples, 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.
Custard apples contain many vitamins and minerals, including Vitamin C, which can strengthen the immune system. By enhancing the body's ability to fight off infections, custard apples help maintain overall health and prevent illnesses.
The fruit is rich in calcium and phosphorus, essential minerals for maintaining strong bones and teeth. Regular consumption can contribute to bone density and reduce the risk of osteoporosis and other bone-related issues.
Rich in Vitamin C and antioxidants, custard apples can help combat skin ageing and promote a healthy, radiant complexion. Vitamin C helps in collagen production, crucial for skin elasticity and firmness.
Custard apples contain various vitamins, including B vitamins, which are known to support mental health and alleviate symptoms of stress and anxiety. Regular intake may contribute to improved mood and reduced feelings of tension.
The custard apples' high fibre content and antioxidant properties support the body’s natural detoxification processes. They help flush out toxins from the body and promote overall health and well-being.
Custard apples have a low glycemic index, which means they help regulate blood sugar levels without causing rapid spikes. This makes them a good fruit choice for individuals managing diabetes.
Custard apples offer a range of essential nutrients and health benefits, making them a valuable addition to your diet. 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. Here are a few ways in which you can consume custard apples:
Enjoy custard apples fresh by cutting them into halves and scooping out the creamy, custard-like flesh. This simple approach allows you to savour the fruit's natural sweetness and unique texture without any added ingredients.
Incorporate custard apples into fruit salads for a nutritious and flavorful twist. Combine its soft, sweet flesh with other fruits like berries, apples, and oranges to create a vibrant and healthful salad that's both refreshing and satisfying.
Make a delicious custard apple ice cream by blending the fruit's flesh with cream, sugar, and vanilla extract. Churn the mixture in an ice cream maker until it reaches a smooth, creamy consistency. This dessert offers a tropical flavour and a refreshing treat for hot days.
Create a custard apple sorbet by pureeing the fruit with a bit of lemon juice and simple syrup. Freeze the mixture, stirring occasionally to achieve a smooth texture. This sorbet provides a light, fruity dessert perfect for cleansing the palate.
Blend custard apple with yoghurt or milk, and add a splash of honey or agave syrup for extra sweetness. For a nutrient-packed smoothie, mix in other fruits like bananas or berries and a handful of spinach or kale for an added health boost.
Prepare fruit custard by combining custard apple with a cooked custard base made from milk, eggs, and sugar. Fold in chunks of custard apple into the custard mixture before chilling. This results in a creamy, indulgent dessert with a rich, fruity flavour.
Consuming excessive amounts of custard apples can make individuals prone to the following risk factors.
Although custard apples are beneficial, those falling in the following categories should avoid consuming custard apples:
Individuals who are allergic to custard apples must avoid consuming them. Likewise, if one faces any symptoms like itching or rashes, he/she should immediately stop consuming them. It's crucial to consult a healthcare professional if an allergic reaction is suspected.
Individuals who suffer from low blood pressure should consult their doctor before consuming custard apples. Potassium and iron balance is necessary for regulating water and maintaining blood pressure in one's body. Custard apples can cause a disruption in the potassium and iron balance and cause one's blood pressure to drop dangerously.
Individuals with diabetes should be cautious with custard apples due to their natural sugar content. While they offer health benefits, the sugar might affect blood glucose levels, so moderation is essential. It’s advisable to monitor blood sugar levels closely.
Those with irritable bowel syndrome (IBS) or chronic digestive disorders should avoid custard apples. The fruit's high fibre content might exacerbate symptoms like bloating or discomfort. Consulting a healthcare provider for personalised dietary advice is recommended.
Pregnant women should consult their healthcare provider before including custard apple in their diet. While custard apples are generally safe in moderation, it is important to ensure that any fruit consumption aligns with individual health needs and dietary restrictions.
Those with kidney disorders should be cautious with custard apples due to their high potassium content. Excessive potassium intake can strain kidney function, potentially leading to complications and worsening conditions.
In conclusion, custard apples are nutritious, which 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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