The sugar apple, also known as the custard apple, or Cherimoya (Annona cherimola), is a round green fruit with a distinctive scaly skin. It has a creamy texture and an exotic, tropical flavor. Some people compare its flavor to banana, mango, papaya, or coconut. But others say it tastes like strawberry.
Native to tropical America, this fruit is sometimes called the ” Pearl of the Andes ” because it was prized by the Incas and usually reserved only for royalty.
This fruit is now commonly grown in Central America, but it is also cultivated in tropical regions around the world, including Zhejiang, Taiwan, Fujian, Guangdong, Guangxi, Hainan and Yunnan in China .
If you can find sugar apples at your local market, they can be a delicious and healthy addition to your diet. This fruit contains virtually no fat and provides fiber, vitamin C, vitamin B6, and many other micronutrients.
1. Nutritional composition of Custard Apple
One serving of sugar apple fruit (160 grams) provides about 120 calories, 1.1 grams of fat, 28.3 grams of carbohydrates, and 2.5 grams of protein. It also provides vitamin C, vitamin B6, riboflavin, and potassium.
Detailed nutritional information provided by authoritative organizations:
- Calories: 120
- Fat: 1.1g
- Sodium: 711.2g
- Carbohydrates: 28.3g
- Sugar: 20.6g
- Fiber: 4.8g
- Protein: 2.5g
- Vitamin C: 20.2mg
- Vitamin B6: 0.4 mg
- Folic acid: 37mcg
- Potassium: 459mg
- Riboflavin: 0.2mg
- Thiamine: 0.16 mg
In summary, sugar apple is a low-fat fruit that provides fiber and several micronutrients. This fruit is an excellent source of vitamin C and vitamin B6 . It is also a good source of riboflavin, thiamine, and folate .
2. Health Benefits
There aren’t many studies specifically looking at the health effects of consuming sugar apple fruit. At least one 2020 study suggests that the leaves of the plant may provide chemopreventive effects when consumed in supplement form. Consuming the vitamins and minerals in the fruit may offer some benefits.
1. May help preserve memory
The vitamin B6 in sugar-apples may help preserve memory as you age . Some limited research suggests that older adults with higher blood levels of vitamin B6 have better memory. But supplements don’t seem to offer a benefit. You can get this nutrient from sugar-apples, and it’s also found in foods like bananas, meat, fish, beans, and potatoes.
2. Reduce the risk of cataracts
The vitamin C in sugar apples may help reduce the risk of cataracts , which are characterized by blurred vision. Some research suggests that people who get more vitamin C from food have a lower risk of the disease. But this relationship is unclear and more research is needed.
3. Can Promote Overall Eye Health
Custard apples have been studied for their important bioactive compounds, most notably a carotenoid called lutein, which is known to have anti-inflammatory properties. There is no RDA for lutein, but many studies investigating the effects of lutein on eye health have involved supplementation at 10 mg per day.
Data from authoritative organizations on sugar apples show that a 100-gram serving only provides about 6 micrograms of lutein. The leading optometric association recommends consuming foods containing more lutein to reduce the risk of chronic eye diseases such as age-related macular degeneration.
4. Reduce cell damage
Many of the health benefits of sugar apples are attributed to the antioxidants the fruit provides. Antioxidants help protect cells in your body from damage caused by free radicals.
In short, scientific evidence shows that antioxidants in food help reduce the damaging effects of reactive oxygen species. Most studies show that supplements are not the best source of antioxidants. The Institute of Health recommends that consumers get their antioxidants from fruits and vegetables, including sugar apples.
5. May Help Treat Leukemia
Preliminary research suggests that the seeds of the sugar apple may offer some benefits in the treatment of leukemia, a type of blood cancer. The custard apple contained in the seeds is toxic to humans but may also provide anti-cancer properties by preventing the proliferation of specified cell lines. But at this point, research into this potential benefit is still in its early stages.
3. Important Reminder
1. Allergy risk
There are limited reports of allergies to sugar apples. However, there is some limited evidence that those with latex allergies may experience reactions when consuming certain fruits, including sugar apples. Cross-reactions between latex and plant foods (primarily fruits, especially avocados and bananas, and chestnuts) have been widely reported. There has been at least one report of a severe allergic reaction (anaphylaxis) to sugar apples.
2. Adverse effects
Custard apples are not known to interact with any medications or supplements. However, you should avoid consuming the seeds. The seeds of several species of custard apples can cause harm, and the seeds of the most widely known custard apples are poisonous.
Fourth, the final words
Sugar-apple season runs from November to May. To select the best sugar-apples, look for fruits with bright green skin that are whole. Some may have gold or brown spots. The fruit should give slightly when you press it between your fingers. Avoid fruits that are black, shrunken, or overripe.
Custard apples ripen at room temperature. Ripe sugar apples can be refrigerated for up to two days. Storing them too long may result in a dull flavor. Try to eat them within a day or two of ripening for the best flavor.
Most people simply consume it by opening the fruit and scooping out the creamy pulp. The pulp of this fruit can also be pureed and mixed with other fruits in salads or used as a topping for ice cream.
Custard apple juice is also commonly consumed as a refreshing drink. In Colombia, for example, the juice is mixed with water and served with a slice of lemon. You can also try using the pulp of the custard apple in a smoothie .
