Written by Dr. Sanjana V.B Bhms,dbrm,cdn

Founder & medical director of siahmsr wellness.in

All rights reserved with siahmsr digital healthcare[siahmsr wellness]

Reviewed by SIAHMSR medical team.

Chikoo[ Zapota,sapodilla]

    Sapodilla [Manilkara Zapota.L ] is a major tropical fruit crop that  belongs to the family sapotaceae. It can be grown in hot climate and in a wide variety of soils.

The sapodilla trees can survive only in warm, typically tropical regions. The trees can yield fruits only twice a year, although flowering may be happening throughout the year.

   The ripe sapodilla fruit has a soft, easily digestible creamy pulp and bean shaped hard, black seeds within it. However , in the unripe stage the fruit is not edible or yummy as the pulp is hard due to white, sticky latex-containing toxic substance saponin. This white flesh turns brown, soft and sweet as the fruit matures and ripens.

   Sapodilla is abundant in vitamins A,C and E which are effective antioxidants  also. The fruit contains niacin, folates ,pantothenic acid and thiamine vitamins which play crucial role in nerve health and metabolism. Sapodilla  is rich in fibers also which help gut health as well as cardiovascular health reducing bad LDL cholesterol.

Sapodillas are rich in minerals  calcium, phosphorus ,copper and iron which are crucial for your bones and heart. .

 It is a fruit with anti-bacterial, anti-parasitic, anti-fungal and anti-cancer effects. It has anti-inflammatory properties also.

                        SIAHMSR                                                 

Health benefits of chikoo

·       Improves digestion

Sapodilla or chikoo is rich in fiber. Fibers help to improve digestive or gut health and prevent constipation, fissure and colon cancers. Fibers also help to reduce bad cholesterol level in the blood. 

·       Boosts energy instantly

Sapodilla is a calorie-rich fruit made up of simple sugars such as fructose and sucrose and consumption of the fruit can instantly replenish  your energy levels.

·       Antioxidant properties

Sapodilla is a rich source of nutrients, minerals and  phyto-chemicals such as flavonoids and catechins which are antioxidants  protecting the body against free radicals. Antioxidants help to protect vital organs from diseases and prevents premature ageing of your skin. Sapodilla is abundant in vitamins A,C,E which are effective antioxidants too.

·       Prevents infections and cancers

It has also shown anti-bacterial, anti-parasitic, anti-fungal and anti-cancer effects. It has anti-inflammatory properties because of tannins. Preventing or managing inflammation is crucial in cancer prevention

Vitamins A and C, polyphenol and antioxidant compounds help to improve immunity against infections.

·       Supports bone health

It can improve bone health as sapodillas are rich in calcium, phosphorus ,copper and iron which are crucial for bone mineralization and strength of bones. Therefore sapodilla may prevent osteoporotic fractures in risk groups and elderly.

·       B vitamins help health of nerves and blood cells

The fruit also contains essential vitamins, niacin, folates ,pantothenic acid and thiamine which are important for proper functional and structural integrity of nerves and blood.

 How to include sapodilla into your diet?

    As an edible fruit sapodilla can be consumed in various ways without losing its nutritive value. It can be eaten simply, slicing it and the delicious creamy sweet pulp can be made into a puree . Sapodilla recipes listed here can be given even for children. 

·       Chikoo milk shake

·       Chikoo kheer

·       Chikoo pudding

·       Yogurt with chikoo slices

·       Oats chikoo porridge

·       Chikoo chocolate smoothie

written by dr sanjana vb [ copyright]

References

1.    https://www.ijsr.net/archive/v10i3/SR21319173103.pdf

2.    https://www.nnc.gov.ph/regional-offices/mindanao/region-ix-zamboanga-peninsula/6461-health-benefits-of-chikoo-fruit

3.    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7451601/