Sweet and Healthy: The Surprising Health Benefits of Custard Apple

Custard apple, also known as cherimoya, is a delicious and nutritious fruit with green, lumpy skin and creamy, sweet flesh with a unique flavor. The fruit originated from the Andes Mountains of South America.  It is rich in fiber, vitamins, and minerals, and supports immunity, reduces inflammation, and promotes eye and heart health. It is a good source of fiber, vitamins C and B6, potassium, and antioxidants.  You can enjoy custard apples in various ways. Like any other fruit, you can eat it fresh or use it in smoothies, ice cream, yogurt, pies, and other desserts. Custard apple is a healthy and delicious fruit you can enjoy as part of a balanced diet. It’s a good source of essential nutrients and may offer several health benefits. However, the seeds and black skin of custard apples contain annonacin, a neurotoxin that can be harmful if consumed in large amounts. Just remember to remove the seeds and skin before eating it. Let’s understand more about custard apples’ health benefits and nutritional value. 

Nutritional value in Custard Apple

The nutritional value of this delicious food per 100 g is- 

• Calories- 101
• Water- 72.9 g
• Protein- 2.1 g
• Fat- 0.6 g
• Carbohydrates- 23.6 g
• Fiber- 5.4 g
• Sugar- 19.3 g
• Vitamin C- 19.3 mg
• Vitamin A- 3 mg
• Vitamin B6 (Pyridoxine)- 0.1 mg
• Folate (Vitamin B9)- 14 mg
• Potassium- 382 mg
• Magnesium- 21 mg
• Phosphorus- 27 mg
• Calcium- 22 mg
• Iron- 0.6 mg

Properties of custard apple

Various studies show that custard apples contain medicinal properties. The therapeutic properties of custard apple are-

• Have antioxidant property
• Have anti-malarial properties 
• Have anti-microbial properties 
• Have antipyretic properties 
• Rich in Antioxidants
• Contains fiber content
• Rich in essential vitamins and minerals
• It contains natural sugars, including fructose
• Anti-Inflammatory Properties
• Low in Saturated Fat

7 Health Benefits of Custard Apple You Must Know

Apart from being sweet, eating custard apples has numerous health benefits. Let’s discuss one by one in detail-  

Prevent high blood pressure. 

This delicious fruit is packed with potassium, a mineral with potent blood pressure-lowering properties. One cup of custard apple provides almost 10% of your recommended potassium intake. Potassium helps relax blood vessel walls, preventing them from constricting and increasing blood pressure. Custard apple is rich in antioxidants like vitamin C and flavonoids, which combat free radicals and protect cardiovascular health.  

Good for eye health

Custard contains lutein, a carotenoid antioxidant naturally found in the macula and lens of your eyes. Lutein acts like a shield, protecting these delicate structures from free radical damage and oxidative stress, both major contributors to age-related macular degeneration (AMD) and vision loss. Research suggests adequate lutein can significantly reduce the risk of developing AMD and maintain sharp vision well into your golden years. Vitamin A in custard apple helps to improve eye-sight and prevent night blindness and xerophthalmia, a condition that can lead to corneal scarring and blindness. Moreover, the antioxidant and anti-inflammatory properties protect against cataracts, another common age-related eye disease. 

Promotes Good Digestion

The custard apple is rich in fiber, which ferments in your gut, feeding the good bacteria. These friendly microbes, in turn, produce short-chain fatty acids (SCFAs) that nourish your gut lining, reduce inflammation, and keep things running smoothly. SCFAs also act as prebiotics, stimulating the growth of even more good bacteria in your gut. This diverse and thriving ecosystem is crucial for proper digestion, as it breaks down food efficiently, absorbs nutrients effectively, and even strengthens your immune system.

Have anticancer properties

Custard apples contain flavonoids, including catechin, epicatechin, and epigallocatechin, that inhibit cancer cell growth and induce apoptosis in various cancer cells. Some acetogenins, like annonaceous acetogenins, have shown potential activity against breast, colon, and leukemia cancer cells.

Studies have shown that people who consume more flavonoids have a lower risk of cancers like stomach and colon than those who contain fewer flavonoids. 

Good for heart health  

Custard apple is packed with magnesium, which improves blood vessel elasticity and circulation, further reducing blood pressure and protecting your heart. Custard apples are a good source of fiber, which is good for heart health. Fiber lowers cholesterol levels, regulates blood sugar, and helps in digestion, all contributing to a healthy heart. Antioxidants like vitamin C, flavonoids, and phenolic compounds neutralize free radicals, protecting your heart from harmful effects. The essential mineral in custard apples improves blood flow and reduces blood pressure, lowering the risk of heart disease and stroke. Get a Lipid Profile Test to check on your cholesterol levels.

Good for diabetes

Custard apples have a GI of around 40-50, which is considered low. This means it releases sugar into the blood slowly and helps to prevent blood sugar spikes after eating. The fiber in it helps regulate blood sugar levels and improve insulin sensitivity. However, removing the seeds before eating custard apples is essential, as the seeds contain annonacin, a neurotoxin that can be harmful in high doses. So, if you need more clarification about your blood sugar levels, take the Hb1Ac test from nearby Redcliffe Labs. 

Boost immunity

Custard apples are not only delicious but also boost your immune system and keep you healthy. One cup of custard apple fulfills 80% of your recommended vitamin C intake. This essential vitamin helps white blood cells fight off infections and viruses, acting as your body’s first line of defense against illness.

Antioxidants like vitamin C, flavonoids, and phenolic compounds shield, neutralize free radicals and protect your cells from harmful effects. It also helps in wound healing, helping you recover faster. 

What are the risk factors of Custard apple?

Consuming excessive custard apples can make you prone to various health risks-

• Excessive intake of custard apples may cause thalassemia, intestinal ulcers, and colitis.
• Custard apples are rich in fiber and can lead to issues like diarrhea and other stomach diseases.
• Custard apple, while a delicious and nutritious fruit, does have some risk factors to consider:
• Annonacin is a neurotoxin found in the seeds and skin of the fruit. Consuming large amounts of annonacin can cause neurological issues, primarily affecting balance and coordination. 
• Some people may experience allergic reactions to custard apples, including skin rashes, itching, and stomach upset. 

Takeaway

Custard apples are not just tasty but nutritious and offer many health benefits. Packed with antioxidants, essential vitamins, minerals, and fiber, custard apples contribute to overall well-being in various ways. It supports immune function to promote heart health and helps digestion, making it a valuable addition to a balanced diet.  Moreover, the anti-inflammatory properties and potential hydration benefits add to the appeal of custard apples as a nutritious snack or addition to meals. Adding custard apples to your balanced diet can be a delightful and health-conscious option. So, the next time you bite into a custard apple, relish its sweetness and the wealth of health benefits it brings to the table.