Sapote Fruit Benefits – 7 Nutrition Facts Explained
![Sapote Fruit Benefits](https://habitplants.com/wp-content/uploads/2023/03/Sapote-scaled.jpg)
Sapote fruit, also known as Zapota or Chico, is a tropical fruit that comes in a variety of shapes, sizes, and colors. With its rich and creamy texture, sapote fruit is a popular ingredient in many recipes, including smoothies, ice creams, and desserts. It has a sweet taste, and the sapote fruit is also packed with various health benefits.
Nutritional Value
Portion Size 175 g
Amount Per Portion – 217 Calories
% Daily Value *
Total Fat 0.8g 1 %
Saturated Fat 0.3g 2 %
Sodium 12mg 1 %
Total Carbohydrate 56g 20 %
Dietary Fiber 9.5g 34 %
Sugar 35g
Protein 2.5g 5 %
Calcium 32mg 2 %
Iron 1.4mg 8 %
Potassium 795mg 17 %
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2000 calories a day is used for general nutrition advice.
Sapote Fruit benefits include:
Boosts Immune System
Sapote fruit is an excellent vitamin C source, a powerful antioxidant that helps protect the body against free radicals that can damage cells and cause chronic diseases. Vitamin C also helps boost the immune system by stimulating the production of white blood cells responsible for fighting off infections and diseases. It also possesses antibacterial and antiviral effects that protect the system from potentially harmful microorganisms.
Improves Heart Health
Sapote fruit is rich in potassium and magnesium. These two minerals play an important role in maintaining healthy blood pressure levels. Magnesium is crucial in regulating the physical and chemical aspects of the circulatory system. It works by widening the blood vessels, allowing blood to flow more efficiently.
On the other hand, potassium helps to eliminate sodium from the body. By increasing your potassium intake, you can reduce the amount of sodium in your body through urination, which is vital for controlling blood pressure. It’s worth noting that high sodium levels are linked to high blood pressure. Hence, doctors often recommend reducing salt intake to manage hypertension.
It is also important to note that the high fiber content in the sapote helps reduce cholesterol levels in the body. All in all, sapote can protect our hearts somehow; thus, it is highly suggested for those at high risk of cardiovascular disease.
Promotes Healthy Digestion
Sapote fruit is an excellent fiber source, essential for maintaining a healthy digestive system. Fiber helps regulate bowel movements, prevent constipation, and improve overall digestive health. The high fiber content in sapote fruit also helps keep you full for longer, aiding in weight management. The fruit is also an excellent laxative hence providing relief from constipation.
Improves Vision
Sapote fruit is rich in vitamins A, C, and D. These are essential for maintaining healthy vision. Vitamin A helps protect the eyes from age-related macular degeneration, cataracts, and other eye disorders. It also helps improve night vision and prevent dry eyes. Vitamin C protects the capillaries of the retina, while vitamin D improves tear function and reduces the risk of macular degeneration, cataracts, and glaucoma
Promotes Healthy Skin
Sapote fruit is rich in antioxidants, such as beta-carotene and vitamin C, which help protect the skin against free radicals that can cause wrinkles, age spots, and other signs of aging. The high vitamin A content in sapote fruit also helps promote healthy skin by regulating sebum production and reducing the risk of acne. The fruit’s high water content also helps keep the skin hydrated and prevents dryness.
Vitamin E in sapote fruit moisturizes your skin, giving you healthier and glowing skin. Sapote seeds are used to extract kernel oil, which is later used to reduce skin inflammation.
Hair Health
While the fruit’s flesh is known to contain essential nutrients, the sapota seed oil is particularly beneficial for hair care.
Extracted from the seeds of the sapota fruit, the oil is an excellent moisturizer that softens and nourishes the hair. This oil is particularly effective for managing unmanageable curly hair. Additionally, the sapota seed oil is known to help relieve itchy skin disorders such as seborrheic dermatitis and promote healthy hair growth.
You can make a paste by grinding sapota seeds and combining the extract with castor oil for optimal results. Applying this solution to your scalp and leaving it on overnight before washing it off the next day will ensure your hair is well-nourished and moisturized.
Best For Pregnant Women
Sapote is a delicious fruit that is rich in nutrients that are beneficial for both pregnant mothers and their developing babies. This fruit is a great source of essential vitamins and minerals, including folate, critical for fetal development. Folate is necessary to form the neural tube, which develops into the baby’s brain and spinal cord. Consuming adequate amounts of folate during pregnancy can help prevent congenital disabilities like spina bifida.
The vitamin C and antioxidants in sapote support a healthy immune system for the mother. Pregnant women need to consume more vitamin C to support the development of their baby’s bones, cartilage, and muscles. Additionally, vitamin C helps the body absorb iron from plant-based foods, essential for maintaining healthy blood levels. Therefore, sapote fruit is the best alternative fruit from the common ones to recommend to pregnant women.
Types of Sapote Fruit
There are several types of sapote fruit, each with its unique taste and benefits. The most common varieties are:
![Sapote Fruit Benefits](https://habitplants.com/wp-content/uploads/2023/03/Black-Sapote-1024x683.jpg)
Black Sapote
The black sapote, also known as chocolate pudding fruit, is a sapote fruit native to Mexico and Central America. It gets its name from its dark, chocolate-colored flesh, which tastes sweet and creamy. The black sapote is rich in antioxidants, vitamin C, and potassium, making it an excellent fruit for maintaining a healthy immune system and preventing cardiovascular diseases.
![Sapote Fruit Benefits](https://habitplants.com/wp-content/uploads/2023/03/White-Sapote.png)
White Sapote
The white sapote is a type of sapote fruit that is native to Mexico and Central America. It has a pale yellow or greenish flesh that is sweet and juicy, with a custard-like texture. The white sapote is rich in fiber, vitamin C, and potassium. It is an excellent fruit for promoting digestion, boosting the immune system, and maintaining healthy blood pressure levels.
![Sapote Fruit Benefits](https://habitplants.com/wp-content/uploads/2023/03/Mamey-Sapote-1024x683.jpg)
Mamey Sapote
The mamey sapote is a type of sapote fruit that is native to Central and South America. It has brown, rough skin and bright orange flesh that is sweet and creamy. The mamey sapote is rich in antioxidants, vitamin A, and fiber, making it an excellent fruit for promoting healthy skin, improving vision, and preventing constipation.
![Sapote Fruit Benefits](https://habitplants.com/wp-content/uploads/2023/03/Yellow-Sapote-1024x683.jpg)
Yellow Sapote
The yellow sapote is a type of sapote fruit that is native to Central and South America. It has smooth, yellow skin and soft, creamy, sweet, tangy flesh. The yellow sapote is rich in vitamin C, potassium, and fiber, making it an excellent fruit for maintaining a healthy immune system, improving heart health, and promoting digestion.
How to Incorporate Sapote Fruit into Your Diet
Sapote fruit can be eaten raw or cooked and is a versatile ingredient in many recipes. Here are some ways to incorporate sapote fruit into your diet:
Smoothies and Juices – Sapote fruit is popular in smoothies and juices. For a delicious and nutritious drink, blend the fruit with your favorite fruits and vegetables, such as bananas, mangoes, or spinach.
Salads – Sapote fruit can be added to salads for a sweet and creamy twist. Slice the fruit into small pieces and add it to your favorite salad greens, such as lettuce, spinach, or arugula.
Ice Cream and Desserts – Sapote fruit is popular in ice cream and desserts. Blend the fruit with milk, cream, and sugar for a creamy and delicious dessert.
Baked Goods – Sapote fruit can also be used in baked goods, such as cakes, muffins, and bread. Puree the fruit and add it to your favorite baked goods recipe for a unique and delicious twist.
Conclusion
Sapote fruit is a delicious and nutritious tropical fruit that is packed with a range of health benefits. With its rich and creamy texture, sapote fruit is a versatile ingredient that can be incorporated into a range of recipes. Whether to boost your immune system or promote healthy digestion, sapote fruit is an excellent addition to any diet. So the next time you’re at the grocery store, pick up some sapote fruit and start reaping the many health benefits this tropical fruit offers.