Custard Apple – Benefits, Nutrition Value and Ways to Consume
Hiral Patel
May 30, 2023
Nutrition
Custard Apple, also known as “sitaphal” in Hindi, is a delicious fruit that is quite a popular winter fruit. This green coloured fruit, has a soft and creamy interior with dark brown seeds and a hard rind.
The fruit offers many health benefits as it contains antioxidants and is high in nutrients like magnesium and potassium. In this article, we have outlined some of the most amazing health benefits of custard apple.
Nutrition Value of Custard Apple
Custard apples are known to be a rich source of nutrients and minerals. 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:
| Nutrient | Amount |
|---|---|
| Calories | 94 |
| Proteins | 2.1 g |
| Dietary Fiber | 4.4 g |
| Total Fat | 0.0 g |
| Carbohydrates | 23.6 g |
9 Proven 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. Custard Apple Improves 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.
The phytochemicals present in custard apple reduce oxidative stress, averts the free radicals from affecting lipids and protects cardiovascular health.
2. Custard Apple Helps Fight Fatigue
Fatigue can result from a number of factors, including daily lifestyle as well as underlying diseases.
It’s been proven that a 100-gram of custard apple contains 94 kilocalories, which is around 5% of the recommended dietary allowance. It is also rich in carbohydrates which is known as the primary source of energy utilized by the body. So, the fruit will keep you going with your day to day activities without any hassle.
3. Custard Apple Boosts Eyesight
Custard apple is a rich source of vitamin C and riboflavin, two of the most essential nutrients for healthy eyes.
In addition, they also help in fighting free radicals from damaging the cells. It is also a good source of vitamin A in the form of beta-carotene. It helps in promoting retina functioning and also aids night vision.
4. Boasts Natural Anti-Cancerous Properties
They are also rich in flavonoids which help treat numerous types of tumors and cancers. The fruit contains elements like alkaloids and acetogenin that 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. Custard Apple 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 contains 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. Custard Apple 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.
Summary
Custard apples offer a range of health benefits. It improves cardiovascular health by regulating blood pressure and reducing bad cholesterol. The fruit also helps fight fatigue due to its rich carbohydrate content, providing energy for daily activities. Custard apple boosts eyesight and also possesses natural anti-cancer properties. Studies also indicate that the fruit helps in reducing the risk of arthritis and parkinson’s disease. Additionally, it prevents anemia and also stimulates collagen production in the skin.
Best Ways to Consume Custard Apple
While it is 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.
Ingredients:
- Custard apple – 127 (deseeded)
- Vanilla essence – 1 tsp
- 1 Frozen Banana
- Fresh cream – 100 grams
- Milk powder – 1 cup
- Milk – 2 cups
Directions:
- 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.
- 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!
HealthifyMe Suggestion
The sweet fruit custard apple. As sweet and soft as a custard. This is a yummy tropical fruit. It’s high in carbs but that doesn’t make it bad for weight loss as many might assume, while it keeps you full for long and gives you energy to be more active. Calories per serving of this fruit make it just right to be eaten as a snack and satisfy your sweet tooth.
Conclusion
The final analysis proves that custard apples are not only delicious but also provide 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.
Disclaimer: The purpose of this article is just to disperse knowledge and raise awareness. It does not intend to replace medical advice from professionals. For further information please contact our certified nutritionists Here
Frequently Asked Questions (FAQs)
Q. Can I eat custard apple daily?
A: Custard Apple is enriched with nutrients like calcium, vitamin C, A and B6, magnesium, iron, potassium, copper and fibre. Its daily consumption has many health benefits. Fibre and copper help maintain a healthy digestive system keeping constipation at bay. Vitamin A and C improve eyesight. Custard apples keep the heart healthy by balancing the blood pressure level. Furthermore, vitamin A is known to make the skin glow and the hair shiny. Vitamin B6 is great for asthma patients. It is also beneficial for people suffering from arthritis, diabetes and iron deficiency.
Q. What does custard apple taste like?
A: Although this fruit has ‘apple’ in its name, They’re absolutely nothing like an apple. They have a creamy, velvety sweet taste. However, if you leave them out for long before eating, they can taste fermented.
Q. Can sugar patients eat custard apples?
A: Custard Apple has a creamy sweet taste and is in magnesium, fibre, Vitamin C and other flavonoids. It is considered good for people with diabetes being a low GI (Glycemic index) food and doesn’t raise your blood sugar levels.
Q. Is sitaphal good for cough?
A: The name sitaphal is a blend of two hindi words ‘sheet’ meaning cold and ‘phal’ meaning fruit which in itself suggests the cold potency of the fruit. The fruit has a cooling effect on the body and thus should be avoided to be eaten while having a cold.
Q. Are custard apple seeds poisonous?
A: Custard apple seeds contain amygdalin, a substance which releases cyanide when it comes in contact with human digestive enzymes. Amygdalin contains cyanide and sugar which when ingested by the body gets converted into hydrogen cyanide (HCN). This cyanide can make you sick.
Q. Can I drink water after eating a custard apple?
A: It is not advisable to drink water immediately after eating a custard apple. Custard apples are rich in fibre, vitamin C, A and B6, and various antioxidants. Drinking water after consuming it can disrupt the proper functioning of digestive juices and enzymes and thus can cause stomach issues.
Q. Is custard apple and sugar apple the same?
A: Yes, custard apple and sugar apple are the same fruit. This fruit is called various names like ox-heart, buddha’s head, and cherimoya in different parts of the world and may slightly differ in its appearance as well.
Q. Can we eat custard apple and banana together?
A: Yes, custard apple and banana can be eaten together.
Q. Is custard apple good for skin?
A: Eating custard apple has been 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 slow down the breakdown of collagen, improving the elasticity of the skin.
Q. When should we not eat custard apple?
A: Custard apple should not be eaten at night if you’re vulnerable to cold. It has a cooling effect on the body and thus may aggravate if consumed when having a cold and cough. People suffering from digestive issues should also avoid eating custard apples. It is rich in fibre and it may cause issues like stomach pain, diarrhoea, gas, bloatedness etc.
I have this in my farm and the seedlings nice fruit and my monkey loves to eat them .
Nice content….Very educative one..