Custard Apple, also known as “sitaphal” in Hindi, is a delicious fruit that is quite popular. This soft and creamy fruit has a hard rind and is full of nutrients. The fruit offers many health benefits as it contains antioxidants and is high in nutrients like magnesium and potassium. In this post, we have outlined some of the most amazing health benefits of custard apple.
Table of Content
- Nutrition Value of Custard Apple
- 9 Health Benefits of Custard Apple
- Best Ways to Consume Custard Apple
Nutrition Value of Custard Apple
Custard apples are a rich source of nutrients and minerals required by the body. So, let’s take a look at the table below to understand the nutritional values of the fruit.
A fresh, 100-gram custard apple contains:
- Calories – 94
- Proteins – 2.1 gms
- Dietary Fiber – 4.4 gms
- Total Fat – 0.0 gms
- Carbohydrates – 23.6 gms
So, let’s discuss the potential health benefits.
Health Benefits of Custard Apple
There are several advantages to eating custard apples. Also, various research and studies have proven its potential health benefits. Listed below are some of the known health benefits of this fruit.
1. Better cardiovascular health
Custard apple is one of the few fruits that contain a well-balanced ratio of potassium and sodium. It helps in regulating and controlling blood pressure fluctuations in the body. The high magnesium content in the fruit relaxes the smooth heart muscles, thus preventing stroke and heart attack. Moreover, the fruit has fiber and niacin that helps in reducing bad cholesterol while increasing good cholesterol in the body. It averts the free radicals from affecting lipids and helps in preventing the absorption of cholesterol in the gut.
2. Helps fight fatigue
Fatigue can result from a number of factors, including daily lifestyle as well as diseases. It’s been proven that a 100-gram of custard apple contains 101 kilocalories, which is around 5% of the recommended dietary allowance. So, the fruit will keep you going with your day to day activities without any hassle.
3. Boosts eyesight
Custard apple is a rich source of vitamin C and riboflavin, two the most essential nutrients for healthy eyes. In addition, they also help in fighting free radicals from damaging the cells. As we age, weak eyesight is a common problem. At present when we are glued to the screens, it is important to take good care of your eyes. The essential nutrients in these prevent your eyes from drying out allowing them to function properly.
4. Boasts natural anti-cancerous properties
They are also rich in flavonoids which are help treat numerous types of tumors and cancers. The fruit contains elements like alkaloids and acetogenin can reduce the risk of renal failure and cancer. Research shows, the antioxidant properties of custard apple act against cancer-causing cells, without affecting the healthy cells. Furthermore, bullatacin and asimicin are two antioxidant compounds that have anti-helminths and anti-cancer properties. They help in counteracting the effects of free radicals, thus avoiding cancer.
5. Lowers the risk of arthritis
Custard apples are a rich source of magnesium. When consumed, magnesium helps in equalizing the water balance in the body, therefore eradicating acids from the joints. This ultimately helps in reducing the symptoms of arthritis and rheumatism. According to experts, regular consumption of the fruit also helps in fighting muscle weakness. Beside these, custard apples also contain calcium which is essential for bone health.
6. Custard apple for better brain health
It contain B complex vitamins in abundance. Vitamin B complex controls your brain’s GABA (gamma-aminobutyric acid) neuron chemical levels. This influences different emotions, including depression, irritability, tension, and stress. Thus, vitamin B complex helps you calm down, especially when you are stressed about something or are depressed. According to experts, it is a great food to have to protect against Parkinson’s disease. Did you know that a 100 gms of custard apple contains 0.6 gms of Vitamin B6? Which is also 15-20% of the daily recommended value.
7. Remedy for inflammatory diseases
Interestingly, custard apple is a highly recommended fruit for people suffering from inflammatory diseases like gout and rheumatoid arthritis. The antioxidants present in the fruit can help curb pain related to auto-inflammatory diseases and conditions accordingly. Also, the leaves of the fruit possess anti-inflammatory properties.
8. Custard Apple keeps skin youthful and delays aging
Eating custard apple has shown to stimulate and increase collagen production in the body. Collagen is a protein that gives the skin its elasticity, plumpness, and smoothness. As we age, collagen production becomes slow. This results in the formation of crease lines on the skin, sagginess of the skin, and wrinkly skin. Hence, it thickens and stimulates the production of collagen, therefore reducing the fine lines and wrinkles. Also, the compounds present in custard apple slows down the breakdown of collagen, improving the elasticity of the skin.
The presence of antioxidants in the fruit ensures that signs like blemishes and age spots are delayed. Finally, it is essential for the regeneration of the skin cells, which keeps the skin looking youthful.
9. Prevents anemia
Anemia occurs due to a disorder within the body. It leads to the body having less than regular amounts of hemoglobin or red blood cells in the body. The red blood cells use hemoglobin for transporting oxygen and allowing the body to perform numerous functions. Thus, lower amounts of red blood cells or hemoglobin result in the blood lacking an adequate amount of oxygen. This makes the lungs and the heart work harder to produce more oxygen. Haematinic is another name for custard apple which helps in dealing with conditions like anemia.
Best Ways to Consume Custard Apple
While it better served raw and fresh, it can also be used as seasonings or dressings. You can mix the pulp with other fruits in salads or can use the pulp as a topping for your ice cream. Now, in this section, we are going to tell you how to make custard apple ice cream at home.
- Custard apple – 3/4 cup (deseeded)
- Vanilla essence – 1 tablespoon
- 1 Frozen Banana
- Fresh cream – 100 grams
- Milk powder – 1 cup
- Milk – 2 cups
- Firstly, add all ingredients in a blender along with 1/2 cup of custard apple and blend till smooth. Mix well until no sediments or lump are formed
- Then, fold the remaining custard apple into the blended mix till well incorporated.
- Next, take a shallow container, and pour the mixture
- Cover the container with foil paper and freeze it until it is set
- Finally, your custard apple ice cream is ready. Serve and enjoy!
The final analysis proves that custard apples are not only delicious but also boast several health benefits. From lowering the risks of arthritis to fighting cancer-causing cells, preventing inflammation, boosting brain health, and more. It is among the top foods that can help you lead a healthy life. It is filled with minerals, nutrients, and vitamins that make up for your daily recommended intake. So, you can have it raw or as dressing for salad and shakes.