How Mamey Sapote Supports Heart Health

Introduction

Mamey sapote, scientifically known as Pouteria sapota and belonging to the Sapotaceae family, is grown in Mexico and Central America.¹ It is considered to be a medium to large fruit, with a length averaging between 8 to 25 cm and a diameter between 6 to 10 cm s. 

Mamey sapote is a round, oval, and oblong-shaped fruit with pointed ends. Its skin is thick, sand semi-rough, with a light to dark brown colour. The flesh present underneath the skin is coloured red, or orange, and soft and creamy with a smooth consistency. Mamey sapote contains 1 to 4 elliptical seeds, which are glossy and black-brown in colour present in the centre of the fresh. 

When the fruit is fully ripe it is considered to be edible. The flesh of mamey sapote is noted to be sweet, containing a taste similar to that of vanilla, nutmeg, and apricots, combined with pumpkin, squash, and sweet potato nuances. This fruit has been used as a source of food for many years and can be used as a flavouring agent for beverages and desserts.² 

It is important to understand the importance of heart health. Your cardiovascular system carries oxygen and nutrients to all your other systems in the body. So, it is essential to look after your heart health with regular exercise, maintaining a healthy diet, and controlling your blood sugar and cholesterol levels. Several factors that could increase your risk of heart disease include: 

• Genetics - If you have a family history of heart diseases
• Age - There is a high risk of heart disease if you are over 65 years of age
• Lifestyle factors - Smoking, drinking too much alcohol, or if you are obese³ 

Many studies have highlighted the potential of mamey sapote in supporting heart health. This fruit is rich in vitamins and minerals and also abundant in heart-friendly compounds.

Nutritional composition of mamey sapote

Mamey sapote contains a variety of important nutrients, which are a valuable addition to a balanced diet. Nutrients found in one portion of mamey sapote include:⁴

• Calories: 217 
• Fat: 0.8 g
• Protein: 2.5 g
• Carbohydrate: 56 g
• Saturated fat: 0.3 g
• Vitamin A: 12.25 mcg
• Vitamin C: 40.2 mg
• Iron: 1.36 mg
• Calcium: 31.50 mg
• Potassium: 795 mg 

Impact on heart health

Mamey sapote is considered to be a heart-healthy food. This fruit contains soluble fibre that contributes to healthy cholesterol levels, which in turn reduces any risk of cardiovascular diseases. Mamey sapote also contains a high potassium content that protects your heart health by regulating your blood pressure and providing support for the normal functioning of your heart. Mamey sapote is an excellent source of vitamin C, helping to maintain firm capillaries and blood vessels. Vitamin E that is present in this fruit helps to avoid the buildup of plaque in your blood vessels and arteries, lowering your risk of heart attack, stroke, and coronary artery disease.⁵

Antioxidant effects

Mamey sapote is rich in antioxidants, which help to prevent cell damage. Antioxidants present in mamey sapote include: 

• Carotenoids: The carotenoids that are present in mamey sapote protect against oxidative stress. Free radicals are unstable molecules produced during regular cell metabolism. When there is an imbalance between free radical production and the ability of your body to neutralise free radicals, oxidative stress occurs. Carotenoids present in mamey sapote offer protection against oxidative stress by scavenging free radicals, which results in cellular damage risk reduction⁶
• Vitamin C: Vitamin C that is present in mamey sapote is shown to have an antioxidant effect by reducing inflammation and cellular damage⁷ 
• Vitamin E: Vitamin E is a fat-soluble antioxidant that plays a significant role in cell protection from oxidative damage that is caused by free radicals 

Other health benefits

May boost immunity 

Many studies have indicated that mamey sapote helps to boost your immunity. This is due to the antioxidants and vitamins present in mamey sapote, which directly strengthens your body’s immune response. The carotenoids and antioxidants present in mamey sapote remove pathogens and make it more difficult for infections to take hold. These components can also help in preventing chronic diseases.

May promote weight loss

The dietary fibre present in mamey sapote can create a feeling of fullness so you are less likely to snack between meals. Additionally, the minerals and antioxidants present in mamey sapote may help to improve your metabolism, thereby burning more calories and seeing measurable results in terms of weight loss goals.

May improve bone mineral density 

Important minerals such as copper, calcium, potassium, magnesium, and iron are found in mamey sapote. As we become older, our bone mineral density diminishes which would make us vulnerable to broken bones, accidents, and general weakness. Increasing your consumption of various minerals that would fight these effects is vital. So mamey sapote is considered to be an excellent source of these minerals which would help to boost your bone strength. 

May stabilise mood 

Several factors are responsible for anxiety or mental distress, however, it is found that your nervous system is always involved. Studies have indicated that certain vitamins and minerals such as vitamin E, potassium, and carotenoids present in mamey sapote can help to soothe your anxiety and mental distress by improving the function of your nervous system. Improving the function of your nervous system may be the first step in finding relief from depression or mental distress, and mamey sapote may help in this improvement.⁸

Digestive health support 

Dietary fibre present in mamey sapote helps in the proper functioning of your digestive system. Through our body, fibre moves slowly as it is not digested and this adds bulk to our stools which would make it easier for them to move through the rectum. 

How to incorporate mamey sapote into your diet

Mamey sapote can be incorporated into your diet by:

•  cutting it into slices or cubes and can be eaten as a snack 
• Blending it with other fruits like banana, pineapple, or mango to make delicious smoothies
• Combining with milk and a touch of sweetener such as honey or maple syrup for creamy milkshakes

FAQ’s

What are some health benefits of mamey sapote?

Mamey sapote may:

• Boost immunity 
• Promote weight loss 
• Improve bone mineral density 
• Stabilise mood 
• Provide digestive health support⁸ 

What is mamey sapote used for?

Mamey sapote is consumed fresh and it can also be used in smoothies, ice cream, and preserves.

Is it safe to eat mamey sapote?

There are no known side effects of mamey sapote.

What is the English name for mamey fruit?

Mammea americana, commonly known as mammee apple. 

Summary

Mamey sapote, scientifically known as Pouteria sapota, is grown in Mexico and Central America. Mamey sapote is considered to be a heart-healthy food. This fruit contains soluble fibre that contributes to healthy cholesterol levels and this, in turn, reduces any risk of cardiovascular diseases. Mamey sapote also contains a high potassium content that would protect your heart health by regulating your blood pressure and providing support for the normal functioning of your heart. Mamey sapote is an excellent source of vitamin C, which helps to maintain firm capillaries and blood vessels. Vitamin E that is present in this fruit helps to avoid the buildup of plaque in your blood vessels and arteries, lowering your risk of heart attack, stroke, and coronary artery disease.

The antioxidant effect of mamey sapote is due to the presence of carotenoids, vitamin C, and vitamin E. Other healthy benefits of mamey sapote may include boosting your immunity, promoting weight loss, improving bone mineral density, may stabilising mood, and providing digestive health support. It is essential to incorporate mamey sapote into your diet to improve your overall health.