Custard apple, also referred to as sugar apple, sitaphal, or cherimoya, is a tropical fruit renowned for its unique taste and creamy texture. Loaded with essential nutrients, this green, cone-shaped fruit not only delights the palate with its sweet flavor reminiscent of pineapple and banana but also imparts various health benefits, ranging from digestive well-being to immune system support.
In a conversation with indianexpress.com, Guru Prasad Das, Senior Dietitian at CARE Hospitals in Bhubaneswar, highlighted the nutritional richness of custard apple. He emphasized that it is low in calories and fat while offering a wealth of dietary fiber, vitamin C, potassium, magnesium, as well as smaller amounts of vitamin A and iron.
Nutritional Profile of Custard Apple (per 100 grams of edible portion):
- Calories: 98.94 kcal (5% Daily Value)
- Carbohydrates: 20.38 grams (7% DV)
- Dietary Fiber: 5.1 grams (20% DV)
- Protein: 1.62 grams (3% DV)
- Fat: 0.67 grams (1% DV)
- Vitamin C: 35.9 milligrams (60% DV)
- Vitamin A: 22 micrograms (2% DV)
- Potassium: 382 milligrams (8% DV)
- Magnesium: 27 milligrams (6% DV)
- Iron: 0.6 milligrams (3% DV)
Custard apple’s standout feature is its high vitamin C content, crucial for maintaining a robust immune system and preventing infections and diseases.
Health Benefits of Custard Apple:
- Rich in Antioxidants: Custard apple, with its abundance of antioxidants like vitamin C and phytochemicals, plays a crucial role in shielding the body from oxidative stress, a contributor to chronic diseases.
- Immune System Boost: The elevated vitamin C levels in custard apple contribute to a resilient immune system, actively warding off infections and diseases.
- Digestive Health: The dietary fiber in custard apples fosters healthy digestion, aids in preventing constipation, and supports overall gut health.
- Heart Health: Low in cholesterol and sodium, custard apple provides a potassium boost, crucial for maintaining healthy blood pressure levels and reducing the risk of cardiovascular diseases.
- Anti-inflammatory Properties: Compounds like acetogenins in custard apple exhibit anti-inflammatory properties, potentially reducing overall inflammation in the body.
- Skin Health: The presence of antioxidants and vitamin C contributes to healthy skin by protecting against free radicals and supporting collagen production.
Can Diabetics Consume Custard Apple?
Given that custard apples contain natural sugars, individuals with diabetes should exercise moderation. Guru Prasad Das offers the following guidelines:
a. Portion Control: Diabetics should consume custard apple in moderate portions, with individualized recommendations from healthcare professionals or registered dietitians.
b. Balance with Other Foods: Balancing custard apple intake with low-glycemic foods, such as vegetables, lean proteins, and healthy fats, helps mitigate blood sugar spikes.
c. Timing: Consumption as part of a meal, rather than on an empty stomach, is advisable to minimize the impact on blood sugar levels.
Things to Keep in Mind:
a. Allergies: Individuals with known allergies to custard apples or related fruits should avoid consumption.
b. Individual Differences: Considering variations in nutritional needs and tolerances, consulting with healthcare professionals or dietitians is crucial for personalized dietary guidance.
c. Moderation: While custard apple brings health benefits, moderation remains key to avoiding excessive consumption of any food for optimal health.
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