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Beneath the sapota’s rough exterior hides a delicate, sweet orange pulp without hinting at tartness. The many sapota health benefits are also evident.
Sapota Scientific Facts
- Scientific name – Calocarpum sapota Merr.
- Scientific synonym – Pouteria sapota L.
- Other names – Sapote.
- French – Sapotille, sapote.
- Spanish – Zapote, mamey.
- German – The fruit of the sapote tree of the botanical family Sapotaceae. The spherical or ovoid fruits may reach 20 cm in diameter and contain a large single seed.
- Environment—Sapotes grow in Mexico, the Antilles, and tropical Africa. Their cultivation is increasing because of their delicious fruit.
Sapota Health Benefits
Sapotas provide considerable energy (134 kcal/100 grams) because of their high carbohydrate content (31.2 percent), primarily from sugars. They are a fantastic source of vitamin C (20 mg/100 grams), potassium (344 mg/100 grams), iron (1 mg/100 grams), and magnesium (30 mg/100 grams). It lacks provitamin A (beta-carotene) and B group vitamins. It is an excellent intestinal astringent because of its richness in polyphenols (tannins). It is recommended in cases of diarrhea and gastroenteritis; it is also beneficial in anemia and malnutrition.
Other Sapotas
Various Central American fruits bear the name sapota because of their similarity in appearance and composition to the true sapota. The most notable are:
- Sapodilla (Manilkara zapota Van Royen = Achras zapota L.), also referred to as naseberry, curly dock, chico sapote, and marmalade plum. This fruit’s pulp is lighter than the sapote’s, containing three seeds instead of one. Chicle, used for chewing gum, is extracted from the tree on which this fruit grows.
- Colombia sapote (Matisia cordata Humb.-Bonpl.), also called “chupachupa” and the red mamey. Its pulp is more fibrous than that of the true sapote.
How to use and Prepare Sapota
- RAW – This is usually how sapotes are eaten. Their pulp has a creamy texture and is sweet and aromatic without a hint of bitterness.
- PRESERVES – Sapote is used in jellies, jams, and ice creams.
Frequently Asked Question
Can sapota health benefits aid in weight management?
While sapota is a calorie-dense fruit, its high fiber content promotes satiety, potentially curbing overeating. Its low glycemic index also prevents rapid blood sugar spikes, reducing cravings. However, moderation is critical, as excessive consumption can still contribute to calorie intake.
How do the sapota health benefits impact digestive health specifically?
Sapota is a powerhouse of dietary fiber, both soluble and insoluble. This fiber encourages regular bowel movements, prevents constipation, and fosters a healthy gut microbiome. Additionally, sapota contains tannins, which have astringent properties that may aid in diarrhea relief.
Are there any specific sapota health benefits for pregnant women?
Yes, sapota is a good source of folate and iron, essential nutrients during pregnancy. Folate aids in fetal development, while iron prevents anemia, a common condition during pregnancy. However, consulting a healthcare provider for personalized advice is crucial.
Can sapota health benefits truly boost the immune system?
Absolutely! Sapota is packed with vitamin C and antioxidants like carotenoids, strengthening the immune system and protecting against infections. Regular consumption of sapota can thus enhance the body’s defense mechanisms.
How do the sapota health benefits translate to skin health improvements?
Sapota’s rich vitamin C content is vital for collagen production, a protein that asserts skin elasticity and firmness. Additionally, its antioxidants combat free radicals, preventing premature aging and promoting a youthful glow.
Is there any truth to the claim that sapota health benefits extend to eye health?
Yes, sapota contains vitamin A, a nutrient crucial for maintaining good vision and inhibiting night blindness. Its antioxidant content also protects the eyes from oxidative stress, potentially lowering the risk of age-related macular degeneration.
Can the sapota health benefits help manage blood pressure?
Sapota is a good source of potassium, a mineral that helps control blood pressure by countering the effects of sodium. Thus, including sapota in your diet may contribute to maintaining healthy blood pressure levels.
Are the sapota health benefits limited to physical health, or do they extend to mental well-being?
Research suggests that sapota contains compounds that may have a calming effect on the nervous system. While more studies are needed, including sapota in your diet may contribute to stress reduction and relaxation.
Are there any specific sapota health benefits for individuals with diabetes?
Sapota has a low glycemic index, implying it doesn’t allow for rapid spikes in blood sugar levels. Its fiber content also aids in blood sugar control. However, portion control is crucial, and consulting a healthcare provider for personalized guidance is recommended.
What is the best way to incorporate sapota into my diet to maximize its health benefits?
Sapota can be enjoyed fresh, added to smoothies, or used in desserts. Aim for moderate consumption as part of a balanced diet to reap its full benefits. It’s also advisable to choose ripe, organically grown sapota whenever possible.
DISCLAIMER: All content on this website is presented solely for educational and informational objectives. Do not rely on the information provided as a replacement for advice, diagnosis, or treatment from a qualified medical expert. If you are pregnant, nursing, or have any preexisting medical concerns, talk to your doctor before using any herbal or natural medicines.
REFERENCES
- George D. Pamplona-Roger, M.D. “Encyclopedia of Foods and Their Healing Power.” George D. Pamplona-Roger, M.D. Encyclopedia of Foods and Their Healing Power. Trans. Annette Melgosa. Vol. 2. Chai Wan: Editorial Safeliz, 2005. 220. Print. [Sapota Health Benefits]
- WebMD: https://www.webmd.com/diet/what-health-benefits-sapodillas
- Medindia: https://www.medindia.net/health/diet-and-nutrition/health-benefits-of-chikoo-references.htm
- http://www.ijcrar.com/8-5-2020/Shipra%20Chaudhary%20and%20Rajeev%20Kumar.pdf
- NNC.gov.ph: https://www.nnc.gov.ph/regional-offices/mindanao/region-ix-zamboanga-peninsula/6461-health-benefits-of-chikoo-fruit
- Nutrition-and-you.com: https://www.nutrition-and-you.com/sapodilla.html
Last update on 2024-07-23 / Affiliate links / Images from Amazon Product Advertising API