Health Benefits of Custard Apple. Don’t Skip It.
Nutrition alert: Custard apple (100 grams) contains
“Custard apple is low in cholesterol and sodium while being a good source of potassium. Potassium is essential for maintaining healthy blood pressure levels and can help reduce the risk of cardiovascular diseases,” said Guru Prasad Das, Senior Dietitian, CARE Hospitals, Bhubaneswar
Custard apple, also known as sugar apple, Cetaphil, or cherimoya, is a tropical fruit with a unique taste and creamy texture. It is rich in essential nutrients and provides several health benefits. The green, cone-shaped fruit has a sweet taste, similar to pineapple and banana. Apart from its unique flavor, custard apple comes with numerous health benefits. It can help prevent constipation, and improve heart health, skin health, and immunity.
Speaking with indianexpress.com, Guru Prasad Das, Senior Dietitian, CARE Hospitals, Bhubaneswar shared, “Custard apple is relatively low in calories and fat while being a good source of dietary fiber, vitamin C, potassium, and magnesium. It also contains small amounts of other vitamins and minerals like vitamin A and iron”.
The nutritional profile of a custard apple
Here is the nutritional profile of custard apple per 100 grams of edible portion:
– Calories: 98.94 kcal 5% Daily Value (DV)
– 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
Health benefits of custard apple
Custard apple offers several health benefits due to its nutrient composition. Here are some potential benefits of it shared by Das:
- Rich in antioxidants: Custard apple contains antioxidants like vitamin C and other phytochemicals that help protect the body against oxidative stress, which can contribute to chronic diseases.
- Boosts immune system: The high vitamin C content in custard apple supports a healthy immune system, aiding in the prevention of infections and diseases.
- Good for digestive health: The dietary fiber in custard apples promotes healthy digestion, helps prevent constipation, and supports overall gut health.
- Good for heart health: Custard apple is low in cholesterol and sodium while being a good source of potassium. Potassium is essential for maintaining healthy blood pressure levels and can help reduce the risk of cardiovascular diseases.
- Anti-inflammatory properties: Some compounds found in custard apples, such as acetogenins, have shown anti-inflammatory properties, which may help reduce inflammation in the body.
- Good for skin health: The presence of antioxidants and vitamin C in custard apple contributes to healthy skin by protecting against free radicals and supporting collagen production.
Can diabetics consume custard apples?
Diabetic patients need to be mindful of their carbohydrate intake, as it can affect blood sugar levels. Custard apples contain natural sugars, so moderation is key for diabetic individuals. Below are some guidelines to keep in mind shared by Das:
a. Portion control: Diabetic patients should consume custard apples in moderate portions. It is recommended to consult with a healthcare professional or a registered dietitian to determine the appropriate portion size based on individual dietary needs and blood sugar control.
b. Balance with other foods: It’s important to balance the custard apple intake with other low-glycemic foods, such as vegetables, lean proteins, and healthy fats. This can help slow down the digestion and absorption of sugars, preventing sharp blood sugar spikes.
c. Timing: It is advisable to consume custard apples as part of a meal rather than on an empty stomach. This can help minimize the impact on blood sugar levels.
Things to keep in mind
When consuming custard apples, there are a few things to keep in mind. Das shared them as:
a. Allergies: Some individuals may have allergies to custard apples or related fruits. If you have known allergies or experience any adverse reactions, it’s best to avoid consuming custard apples.
b. Individual differences: Nutritional needs and tolerances vary from person to person. It’s important to consider your overall diet, and medical conditions, and consult with a healthcare professional or dietitian to determine the best approach for incorporating custard apples into your diet.
c. Moderation: While custard apple offers health benefits, moderation is key. Excessive consumption of any food.