Custard Apple: Know The Health Benefits Of This Delicious Winter Fruit

Custard apple is synonymous with the chilly weather in India and is extensively used in desserts, such as kheers, milkshakes and ice creams, owing to its intense sugary flavour.

---

Commonly known as “Sitaphal” in Hindi and Telugu, “Sharifa” in Punjabi and “Seethapazham” in Malayalam, this succulent fruit is also called Cherimoya, Sugar Apple or Sweetsop. The scientific names for the different varieties of this tasty tropical fruit are Annona squamosa, Annona cherimola and Annona reticulate.

Thought to have originated in the Andes mountains of South America, Custard Apples are grown in tropical areas with high altitudes. The fruit is either green or brown in colour and oblong in shape. When completely ripe, the flesh of the fruit has many black seeds with a fragrant and sweet-tasting pulp. Apart from being a delightful winter treat, this fruit offers several wellness benefits, such as renewing skin texture, boosting vitality, and aiding in managing diabetes.

Nutritional Benefits of The Exotic Custard Apples

They supply carbs for instant vigour.

They are low in unhealthy or saturated fats.

Are rich in beneficial dietary fibres.

Are packed with valuable nutrients and antioxidants – vitamin C, vitamin A, B vitamins, iron, calcium, magnesium, phosphorus, zinc, copper, carotenoids and flavonoids.

 

Read on to know the umpteen health benefits of adding this luscious fruit to your diet.

# Provides Ample Energy

With a high calorific value, custard apple provides the simple sugars – glucose and fructose, for sustaining the body’s energy requirements. Also, being rich in iron, it eliminates lethargy and cures anaemia.

# Treats Skin Infections

Custard Apples are a treasure trove of skin-enriching elements – vitamin B5, vitamin C, vitamin A, zinc and copper. These work in synergy to effectively heal acne, abscesses, allergies and other skin conditions.

# Possesses Anti-Cancer Properties

Cherimoya contains flavonoids, which have been shown to display cancer-reversing qualities in test-tube studies. Including custard apples in the daily diet may efficiently mend tumours and inflammation.

# Controls Diabetic Symptoms

Apart from having a low glycemic index (GI), custard apples are also enriched with polyphenolic antioxidants. These antioxidants help elevate insulin production and glucose absorption in the body, thereby keeping diabetes in check.

# Enhances Brain Activity

Custard Apples are naturally endowed with vitamin B6 (pyridoxine) which stimulates the brain. The serotonin and dopamine thus released into your system help boost proper nerve signalling, increase concentration, alleviate depression and uplift your mood. 

In fact, 1 cup (160 grams) of the fruit contains 24% of the Reference Daily Intake (RDI) of B6.

# Promotes Heart Health

Chronic inflammation is linked to an increased risk of many illnesses, including heart disease.

Cherimoya provides several anti-inflammatory compounds, including kaurenoic acid and flavonoids. These have strong anti-inflammatory effects and have been shown to decrease certain inflammatory proteins, viz. inflammatory marker C-reactive protein (CRP), in animal studies.

High levels of CRP are associated with atherosclerosis, a hardening and narrowing of the arteries that significantly increase your risk for heart disease.

Additionally, noteworthy levels of healthy unsaturated fats and omega-6 fatty acids present in custard apples, work wonders in reinforcing your cardiac health.

# Prevents High Blood Pressure

High blood pressure increases your risk for heart disease and stroke. Potassium and magnesium present in the flavoursome Cherimoya help regulate blood pressure to relieve hypertension by promoting the dilation of blood vessels.

Notably, 1 cup (160 grams) of the fruit boasts 10% of the RDI for potassium and over 6% of the RDI for magnesium. 

# Augments Immune System

Like all tropical fruits, the Custard Apple is blessed with abundant reserves of powerful antioxidant vitamin C. It aids in flushing out toxins and free radicals from within the body and shields it from harmful external microbes and diseases.

Although vitamin C is known to help decrease the duration of the common cold, it is advisable to focus on vitamin C supplements rather than dietary vitamin C if you are suffering from one.

# Supports Eye Health,

Custard apple is packed with generous amounts of vitamin A and carotenoid antioxidants of lutein and zeaxanthin. These enrich blood circulation to the optic [eye] nerve and visual organelles, enhancing eyesight and reducing the chances of acquiring age-related macular degeneration (AMD), glaucoma and cataracts in old age.

# Ensures Smooth Digestion

Rich in B vitamins, custard apples stimulate metabolism and guarantee the optimal conversion of food to energy.

The vast reserves of dietary fibres in this succulent winter fruit satisfy the appetite, prevent untimely and unhealthy cravings, and enable the unhindered passage of nutrients to uplift digestion. The fibre also adds bulk to the stool to help move it through your intestines smoothly.

The soluble fibres of Cherimoya fruit feed the good bacteria in your gut and undergo fermentation to produce short-chain fatty acids (SCFAs) effortlessly. SCFAs are energy sources for your body and may protect against inflammatory conditions that affect your digestive tract, such as Crohn’s disease and ulcerative colitis.

One cup (160 grams) of custard apple pulp offers almost 5 grams of dietary fibre – over 17% of the RDI.

# Augments Bone Health

Custard Apple is rich in Vitamin K and phosphorus. Both play an essential role in bone health by protecting the bones from osteoporosis, loss of bone density and/or bone weakness. 

# Improves Liver Health

Custard Apple is also acknowledged for its hepatoprotective properties. The presence of essential antioxidants in the fruit protects the liver against chronic liver injury and/or inflammation. It helps in reducing the serum bilirubin levels as well.

# Reduces Oxidative Stress

Oxidative stress is one of the major causes of many mild to severe health issues, including cancer and heart disease. Custard Apple is rich in antioxidants, flavonoids, carotenoids, and vitamin C that help fight free radicals from the body and reduce the effect of harmful oxidative stress.

# Aids In Wound Healing

Being rich in Vitamin C and Manganese, custard apple also helps to heal wounds faster. Vitamin K present in this super fruit plays a major role in quick wound healing.

Side Effects

Since custard apples are calorie-loaded fruits, they help in weight loss and energy metabolism only when eaten in moderation. Consuming too many of these fruits all at once can result in surplus body fat and unhealthy weight gain.

Even though the nutrient-dense fruit offers impressive health benefits, Cherimoya and other fruits in the Annona species contain annonacin, a toxin that can affect your brain and nervous system. Having the highest concentration of annonacin, the inedible skin and mainly the seeds of the fruit can cause damage to your eyes or increase the risk of a specific type of Parkinson’s disease that does not respond to routine medications. Their accidental consumption in large amounts, in addition, may cause harm to the skin in the form of redness and/or allergies.

The outer covering and the seeds must be carefully removed before consuming the tasty pulp of the custard apple to avoid any side effects and reap its wonderful benefits.

Take away

Custard Apples are prized for their impressive nutritional profile. Enriched with calories, sugars, and good fats, as well as several essential vitamins, minerals and antioxidants, these exotic fruits are excellent for strengthening the heart, rejuvenating the skin and bolstering your immunity.

They taste delicious in fruit salad, mixed into yoghurt or oatmeal or blended into smoothies or salad dressings. You can also eat a chilled Cherimoya, like custard by slicing the fruit in half and then scooping out the flesh with a spoon – the way I gourmet it daily for breakfast.

So what are you waiting for? Savour the succulent winter fruit to garner its marvellous wellness benefits while the season lasts…