Custard apple, colloquially known as “Sitaphal” in Hindi, is a subtropical fruit that belongs to the Annonacea family of flowering plants. It is coloured green or brown on the outside and has soft, leathery pulp inside. The custard apple tree can grow up to a height of 5-9 feet and carries yellow trumpet-like flowers. When ripe, the custard apple fruits contain black seeds. It has an oblong shape, and the pulp is fleshy, fragrant, and tastes sweet.
Nutritional Value of Custard Apple
Custard apples are a powerhouse of nutrition and are packed with many nutritional elements such as fibres, minerals, and vitamins, among other vital nutrients. The nutritional value of custard apples can be realised from the numerous nutrients present in the fruit.
- Fibres: Custard apples have high fibre content, which aids in digestion, prevents constipation by keeping the bowel movement normal, as well as detoxifies our body.
- Antioxidants: Custard apples are loaded with antioxidants such as flavonoids, Vitamin C, phenolic compounds, and kaurenoic acid. These antioxidants remove free radicals, which are often associated with chronic diseases and more severe conditions such as heart disease and cancer. Antioxidants are also important to protect the eyes from oxidative damage while also aiding in lowering the risk of cataracts, age-related macular degeneration, and loss of vision. These antioxidants also reduce the risk of several inflammatory conditions, as flavonoids and kaurenoic acid have anti-inflammatory properties.
- Flavonoids: Apart from the above-mentioned benefits of sitaphal fruit, flavonoids also help prevent the growth of cancer cells, thereby reducing the risk of developing cancer, particularly breast cancer, colon cancer, and cancer in the stomach.
- Vitamin B6: Rich in Vitamin B6, one of the many benefits of custard apple is elevating mood and alleviating symptoms of sadness and depression.
- Potassium (K) & Magnesium (Mg): One of the sitaphal benefits is that it regulates blood pressure levels by keeping the blood vessels dilated and functioning normally. It is because custard apple (sitaphal) contains potassium and magnesium, which help effectively reduce the risk of developing heart diseases and stroke
12 Benefits of Custard Apple (Sitaphal)
There are numerous sitaphal health benefits. However, caution must be taken to remove the skin of the fruit and the seeds, which contain certain toxins that may affect the brain and the nervous system.
Apart from being sweet, there are various benefits of eating custard apple as it can be added to fruit salads, smoothies, cakes, and even in yoghourts and oatmeal. In addition to this, coupled with the inherent nourishing components and innumerable health benefits, the sitaphal fruit is a forerunner in managing malnutrition and mineral deficiencies.
Read on to discover 12 advantages of custard apple that you can get by adding it to your diet.
- Loaded with Energy: Custard apple has a high calorific value, containing simple fructose and glucose, which can be easily broken down by the body and provide ample energy to the body. Sitaphal also contains iron, which cures anaemia and eliminates weakness and lethargy.
- Controls Diabetes: The custard apple is a fruit with a low Glycemic Index (GI), which means that custard apples can be eaten in moderate amounts by people with diabetes. Additionally, due to the innumerable health benefits of custard apples, it can be taken by diabetic patients to increase their nutritional intake while keeping their glucose level in check. However, do not treat it solely as a treatment for diabetes, as it can help in controlling glucose levels only if you are doing regular exercise and being compliant with prescribed medications.
- Treats Skin Infections: The sitaphal fruit is a treasure trove of numerous skin-enriching nutrients such as Vitamin A, Vitamin B6, and Vitamin C, and some essential nutrients such as Zinc and Copper. These powerful nutrients help treat and prevent a plethora of chronic skin conditions and skin problems, including acne, allergies, abscesses, and other skin-related ailments.
- Improves Heart Function: Containing unsaturated fats and healthy omega-6 fatty acids, sitaphal fruits work wonders in fortifying the cardiac system by preventing cardiovascular conditions, thereby preventing heart attacks and strokes.
- Reduces Risk of Cancer: The antioxidant-rich fruit – Sitaphal contains tons of flavonoids, which provide numerous benefits to the body, including preventing and reducing inflammation as well as preventing the growth of cancer cells. Thus, the custard apple benefits people by preventing potential cancer.
- Enhances Brain Activity and Function: Vitamin B present in custard apples enhances brain function and stimulates the brain to keep proper functioning of processes such as nerve signalling enhancing concentration while also relieving symptoms of sadness and depression.
- Improves Eye Health: Custard apple or sitaphal contains loads of antioxidants along with Vitamin A, which are essential for good eye health. These nutrients help regulate blood circulation in the body, particularly to the optic nerves, which enhances vision and eyesight as well as delaying or reducing the possibility of developing age-related macular degeneration, cataracts, and glaucoma.
- Smooth Bowel Movements & Digestion: Incorporating custard apples into the diet promotes healthy digestion and keeps the bowels functioning properly, thereby effectively preventing constipation since custard apples contain fibres, which are an essential element of digestion. Additionally, fibres also help satiate the appetite; therefore, unhealthy cravings and snacking can be resisted. Thus, digestion can occur smoothly with the optimal absorption of nutrients. Custard apples also contain Vitamin B, which stimulates metabolism while enhancing the body’s capability to convert food into energy.
- Strengthens Immune System: Packed with abundant Vitamin C, the sitaphal fruit helps flush out certain toxins and free radicals from the body, which helps in shielding the body from oxidative damage. Vitamin C also helps in strengthening the immune system, thereby guarding the body from the attack of microbes.
- Improves Bone Health: Being a rich source of phosphorus and small amounts of Vitamin K, custard apples help protect the bones from bone weaknesses and diseases such as osteoporosis.
- Reduces Oxidative Stress: Oxidative stress and damage can become the sole causes leading to mild to severe health problems. Vitamin C, flavonoids, and other antioxidants present in custard apples help fight free radicals, thereby reducing the risk of side effects of oxidative stress.
- Aids in Wound Healing: Custard apple is highly rich in Vitamin C, which helps to heal wounds faster by improving the overall immune system.
