Category : Fruits
Sugar apple (Annona squamosa) and cherimoya (Annona cherimola) are closely related, similartasting fruits with only a few differences. They’re also called sitaphals, sharifas, sita pazham, and sweet sop, depending on the region. Sweet, pulpy, and fragrant rich cherimoya is one of the most delicious tropical fruits of Andean valley origin. These greenishyellow, conical fruits are from the evergreen trees belonging to the family Annonaceae, in the genus of Annona. Its juicy white flesh makes it a pleasant snack consumed on its own. Although high in calories at 176 calories per fruit, it comes packed with nutrients. Add cherimoya to your diet to benefit from its fiber, mineral and vitamin content.
Cherimoya Nutritional Facts
Cherimoya is an excellent source of vitamin C, offering 1/5th of our daily recommended value; hence, it is very helpful to boost our immune systems. Cherimoya is a very good source of carbohydrates and good source of potassium, fiber, several essential vitamins and minerals. The good thing about this nutritious fruit is that it is cholesterol free & saturated fat free, and it has very low sodium content.
Now let us take a look at the nutrient content of the fruit. About 100 grams of ripe cherimoya fruit contains 313kJ of energy. It also contains 17.71 grams of necessary carbohydrates which comprises of 12.87 grams of sugar and 3 grams of dietary fibre. Further it contains about 1.5 grams of protein and 0.68 grams of fat. Among vitamins, the list consists of 0.101 mg of thiamine (B1), 0.131 mg of riboflavin (B2), 0.644 mg of niacin (B3), 0.345 mg of pantothenic acid (B5), 0.257 mg of vitamin B6, 23 μg of folate (B9), 12.6 mg of vitamin C and 0.27 mg of vitamin E. It also comprises of various trace metals such as calcium of about 10 mg, 0.27 mg of iron, 17 mg of magnesium, 0.093 mg of manganese, 26 mf of phosphorous, 287 mg of potassium, 7 mg of sodium and lastly 0.16 mg of zinc.
Following are major content of Cherimoya fruits:
Cherimoya comes loaded with beneficial dietary fiber – a type of carbohydrate that offers several health benefits. Consuming a diet rich in fiber protects you from several types of chronic disease, including type 2 diabetes, obesity and cardiovascular disease. It might also reduce your risk of breast cancer. Each cherimoya fruit contains 7 grams of dietary fiber — 18 percent of the daily intake recommendation for men and 27 percent for women.
Potassium and Copper
Add cherimoya to your diet and you’ll also reap the benefits of its copper and potassium. Your body uses potassium to metabolize carbohydrates and relies on copper for energy production. Both potassium and copper also promote brain function – potassium helps your nerves send electrical signals, while copper helps your body synthesize chemicals that relay signals between nerve cells. Each cherimoya contains 674 milligrams of potassium – 14 percent of the recommended daily intake – and 162 micrograms of copper, or 18 percent of your daily copper intake.
Cherimoya also helps you consume more vitamin C. Each fruit contains 30 milligrams of vitamin C and provides 40 and 33 percent of the Institute of Medicine-recommended intake for women and men, respectively. Vitamin C fuels collagen production — a process essential to maintaining tissue strength — and acts as an antioxidant to combat tissue damage. It also helps you produce chemicals needed to brain communication and might play a role in cholesterol metabolism.
Cherimoya Health Benefits
Very sweet and pleasant flavor annonas contain an impressive list of essential nutrients, vitamins, antioxidants and minerals. The fruit has calories equivalent to that of mangoes. 100 g of fresh fruit pulp provide about 75 calories. It is, however, contain no saturated fats or cholesterol. It characteristically contains a good amount of dietary fiber (3 g per100 g) that helps prevent absorption of cholesterol in the gut. The fiber also helps protect the mucous membrane of the colon from exposure to toxic substances by binding cancer-causing chemicals in the colon. It is very good in vitamin-C. Vitamin C is a powerful natural antioxidant. Consumption of fruits rich in vitamin C helps the human body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals from the body.
Cherimoya contains several polyphenolic antioxidants. Among them, the most prominent in annona family fruits are Annonaceous acetogenins. Acetogenin compounds such as asimicin, bullatacinare, etc., are powerful cytotoxins and have been found to have anti-cancer, anti-malarial, and anti-helminthes properties. An impressive list of essential nutrients,anti-oxidants, vitamins and minerals contributes for the myriad health benefits.
Improve Heart Function
This, along with its high Vitamin C content, makes it an excellent food to help to maintain a healthy heart. The well-balanced sodium and potassium ratio of cherimoya are very useful things in the regulation of blood pressure levels and heart rate. It is very rich in a potent natural antioxidant Vitamin C, which prevents the free radicals from attacking the lipids and thus, averts the cholesterol of body from becoming harmful. Vitamin C also aids body in developing resistance against infectious agents. All of these offer optimistic health effects to the heart and improve the heart function.
Constipation Alleviation and Colon Health
A delicious and wholesome fruit Cherimoya is loaded highly with dietary fibers. Fibers are proven very beneficial in the stool movement by adding bulk to the stool, so consumption of cherimoya helps to relieve constipation.
It is also shown helpful in promoting the colon health. High dietary fiber content in this fruits helps to lower the cholesterol in the blood. It prevents the absorption of cholesterol in colon; thereby, it thwarts formation of carcinogenic cells in the colon and defends mucous membrane of colon from the exposure to toxic substances.
Good for Your Brain
Cherimoya contains vitamin B6 in quite good amount, which is very advantageous for our brain functioning as it controls the GABA neuro chemical levels. Adequate GABA neuro chemical levels help to throw away stress, get rid of tension, soothe nervous irritability and even treat the depression. Vitamin B6 is even deemed to lessen the risk of parkinson’s disease.
It is good for the skin
Cherimoya fruit has a high Vitamin C content, which the body uses in forming collagen, which creates electricity in the skin. It is also used by the body to fight the damage that can be caused by free radicals, making it a great way to keep skin looking healthy and young.
It promotes the growth of healthy hair
The Cherimoya fruit is an extremely nutritious fruit that contains many nutrients that benefit hair growth, like zinc, iron, magnesium and Vitamin C. Eating a healthy and balanced diet that includes fruits, like Cherimoya, can dramatically improve the condition of your hair. Cherimoya is a highly nutritious fruit, which can benefit the hair in numerous ways. It contains hairfriendly nutrients like magnesium, zinc iron and Vitamin C, which promote hair growth. Cherimoya fruit contains copper (one cherimoya fruit provides you with around 10% of your daily recommended intake of copper), which is partly responsible for the hair colour. Eating copper rich foods is known to help prevent the early onset of greying hair. Vitamin C in cherimoya contributes to collagen formation, which makes up a major portion of our hair and scalp.
Side effects of cherimoya
Cherimoya itself is a safe and nutritious food to be consumed as a delicious and rich fruit. However evidences have been found out according to which the seeds of cherimoya fruit are pretty dangerous. The seeds of this fruit are observed to be toxic and hence should not be consumed and must be avoided.