Black Sapote's Potential In Supporting Heart Health

Introduction

"Black sapote" also known as "chocolate pudding fruit" or "black persimmon", is a member of the Ebenaceae family. Scientifically, black sapote is called “Diospyros digyna Jacq” meaning “divine fruit”. Native to South America, Diospyros digyna trees are frequently found along the borders of Mexico and Central America. In traditional medicine, the roots, wood, fruits, and seeds of Diospyros digyna are utilised to treat various conditions including asthma, dermatitis, hypertension, diabetes, atherosclerosis, and insomnia. 

Black sapote is an almost spherical fruit with a dark-coloured interior that bears an olive epicarp. A substantial number of silky, brown seeds are found within it. When consumed fresh, the pulp is typically soft, which means it can be utilised to prepare ice cream, preserves, and mousses.¹ 

It is critical to recognise the significance of cardiovascular health. The heart is responsible for circulating nutrient-rich blood throughout the body, so, it is essential to maintain cardiovascular health through consistent physical activity, a well-balanced diet, and strict control over blood pressure and cholesterol levels.

A healthy heart is an important part of one's complete well-being. Adhering to a healthy lifestyle is important to mitigate the risk of heart attack, stroke, and cardiovascular disease. Numerous nutrients, including fibre, potassium, and antioxidants, are abundant in black sapote, which makes it an ideal fruit to incorporate into a heart-healthy diet.

Nutritional profile of black sapote

• Vitamins and Minerals: Essential vitamins and minerals are present in black sapote which are important for maintaining overall health
  • Black sapote is rich in vitamin C, which boosts your immune system, promotes collagen production, and increases iron absorption
  • Vitamin A is another active vitamin in black sapote and is vital for healthy vision, skin, and immune system function
  • Black sapote is also a good source of potassium. Potassium is important for maintaining heart function, regulating blood pressure, and supporting muscle contraction
  • Traces of calcium, magnesium, and phosphorous are present in black sapote which are essential for your bone health and overall body functions
• Dietary Fibre: Black sapota is considered a great source of dietary fibre
  • Dietary fibre is essential for maintaining a healthy digestive system. Fibre helps with regular bowel movements, prevents constipation, and supports the growth of healthy gut bacteria
  • Consuming adequate quantities of fibre is necessary to control blood sugar levels, reduce cholesterol levels, and reduce weight by promoting a feeling of fullness
• Antioxidants: Black sapote is also full of beneficial antioxidants
  • The antioxidants in black sapote protect the body from damage caused by free radicals. Vitamin C and carotenoids are antioxidants that neutralise free radicals and decrease chronic disease risk. Chronic diseases include heart disease, cancers, and age-related macular degeneration
• Fat and calories: Black sapote is low in fat and calories
  • Black sapote is suitable for weight-watchers or those following a calorie-restricted diet. In addition, black sapote can be enjoyed as a dessert guilt-free, without worrying about excessive calories² 

Phytochemicals 

Phytochemicals are bioactive compounds that plants produce antioxidant, anti-inflammatory, antimicrobial, anti-lipidemic, and antidiabetic properties. Black sapote is a rich source of these bioactive compounds.

The peel of black sapote contains high concentrations of polyphenols, whilst the edible parts of the fruits showed low total proanthocyanidin content. The pulp, peel, and seeds of black sapote contain organic acids (cinnamic acid, fumaric acid, malic acid, and citric acid), phenolic acids (p-hydroxybenzoic acid, protocatechuic acid, coumaric acid, caffeic acid, ferulic acid, and sinapic acid), Esther derivatives of hydroxycinnamates (chlorogenic acid, and isochlorogenic acid), flavan - 3- ols (catechin, gallocatechol, and epigallocatechin), condensed - tannins (PAC A - type dimer, PAC A - type trimer, PAC A - type tetramer, PAC B - type dimer, PAC B - type trimer, PAC B - type tetramer ), flavon - 3 -ols ( myricetin, rutin, myricetin, isohermetin, kaempferol- glycoside, and quercetin), a flavanonol ( dihydromyricetin), and a flavone (cynaroside). These compounds are found to be distributed between the peel, pulp, and seeds of black sapote.¹ 

The polyphenols present in black sapote are beneficial in promoting cardiovascular health. Several studies have indicated that an individual whose diet is rich in polyphenols is less likely to develop any cardiovascular disease and there would be reduced mortality rate. Oxidative stress is associated with damage to the endothelium subsequently leading to atherosclerosis and myocardial infarction in case of cardiovascular diseases.

Nowadays, polyphenols are recognised as potential therapeutic agents that combat oxidative stress and protect individuals from cardiovascular diseases.³ Flavonoids are plant and fungus metabolites. They have an antioxidant effect on the cardiovascular system by exerting a positive reaction. They do this by producing vasodilation and regulating the apoptotic processes in the endothelium.⁴ 

Theobromine is also another compound present in black sapote. It has vasodilatory effects by widening the blood vessels, s and is proven to benefit your heart by reducing blood pressure and improving blood flow. Tannins are also present in black sapote and may contribute to cardiovascular health by helping reduce inflammation, improve blood circulation, and protect against oxidative damage to blood vessels. 

Potential mechanisms of action of black sapote

• Antioxidant Activity: Vitamin C is a major bioactive component found in black sapote. Black sapote also contains high quantities of phenolic compounds and carotenoids, which reduce oxidative stress in the body. Oxidative stress is shown to be involved in the development of cardiovascular disease⁶ 
• Polyphenols: Black sapote contains polyphenols that benefit heart health by improving endothelial function, reducing inflammation, and reducing blood pressure³ 
• Fibre content: Black sapote is a good source of dietary fibre. Fibre reduces cholesterol concentration thus reducing the risk for cardiovascular disease
• Potassium: Potassium present in black sapote helps to regulate blood pressure. Adequate consumption of potassium in the diet is associated with lower blood pressure and a decrease in stroke and cardiovascular disease
• Anti-inflammatory effects: Chronic inflammation plays a significant role in the development and progression of cardiovascular disease. The antioxidants and polyphenols present in black sapota may reduce the risk of developing cardiovascular disease

Incorporating black sapote into a heart-healthy diet

• Black sapote can be enjoyed as a snack. The fruit should be sliced, the seeds removed and the pulp is scooped
• Black sapote alongside other heart-healthy ingredients like berries, spinach, kale, or Greek yoghurt can be blended to make smoothies
• Black sapote can be a natural sweetener in desserts such as puddings, and cakes
• You can mix black sapote into oatmeal or yoghurt
• You can combine black sapote with salsa
• Freeze black sapote pulp in ice cube trays and blend the frozen cubes with milk or coconut water to make a healthy and refreshing sorbet or ice cream alternative

FAQ's

What is the health benefit of black sapote?

Black sapote is an excellent source of dietary fibre, and minerals which include potassium, and vitamins such as vitamin C and vitamin A. 

Is sapota good for health?

Sapota is rich in dietary fibre, vitamins (such as vitamin C and vitamin A), and minerals (including potassium and calcium). These nutrients may contribute to several health benefits such as improving digestion, boosting your immune system, and promoting bone health.

What are the side effects of sapota?

Raw sapote fruit contains a high quantity of latex and tannins which would taste extremely bitter. Hence, eating unripe sapote may result in : 

• Mouth ulcers
• Itchy sensation in the throat
• Breathing difficulty 

Summary 

Black sapote or “chocolate pudding fruit” is a member of the Ebenaceae family that harbours many health benefits that can be used in various conditions. 

Research has shown that black sapote contains many compounds such as carotenoids, phenolic compounds, and antioxidants such as vitamin C, that can help maintain cardiovascular health, prevent cardiovascular disease and promote overall health. Additionally, this fruit is low in fat and calories and contains fibre and potassium which have been proven to aid digestion and support a healthy gut.