Introduction

Mamey sapote is a medium to large fruit with a round, oval or oblong shape and sometimes has tapered and pointed extremities. The average length of mamey sapote is about 8 to 25 centimetres and the diameter is about 6 to 10 centimetres.¹

The appearance of mamey sapote’s skin is light to dark brown with a textured, scruffy and sandpaper feel. The flesh of this fruit lies underneath the skin and ranges in colour from red and orange to salmon. The flesh is usually soft creamy with a smooth consistency and a subtle squash-like scent. The flesh contains 1-4 oval-shaped seeds that are dark brown.¹

The raw seeds are considered to be toxic and inedible. However, the toxins can be removed from these seeds through an extensive process of cooking.¹

Mamey sapote should be eaten when fully ripe and give slight pressure when fully squeezed.¹

The flesh of the fruit exhibits a blend of sweet and savoury taste, incorporating subtle notes of vanilla, nutmeg, apricots and beer, in addition to honeyed pumpkin, squash and sweet potatoes.¹ 

What is hormone imbalance?

You usually experience hormonal imbalance if you have too much or too little hormones. 

Hormones are defined as chemicals that regulate various functions in your body. Hormones carry messages from blood to your muscles, skin and other tissues. These signals would provide instructions for various functions of your body. Hormones are very important for both health and life.

Consequences of hormone imbalance

If your hormones are not balanced it could lead to several medical conditions such as irregular periods, infertility, acne, diabetes, thyroid disease, and obesity.²  

Mamey sapote is considered to be a natural remedy for hormonal balance. Mamey sapote (Pouteria sapota) has many health benefits which include;

• Regulating hormones such as estrogen and progesterone which maintain reproductive health in men and women. Essential fatty acids present in mamey sapote also play a crucial role in hormone balance.

Macronutrients and micronutrients in  mamey sapote

Macronutrients

• Energy: 520 kj
• Carbohydrates: 20.14 g
• Dietary fibre: 5.4 g
• Fat: 0.46 g
• Protein: 1.45 g

Micronutrients

Vitamins

• Thiamine (vitamin B1): 1%
• Riboflavin (vitamin B2): 10%
• Pantothenic acid (vitamin B5): 8%
• Vitamin B6 : 55%
• Folate (vitamin B9): 2%
• Vitamin C: 28%
• Vitamin E: 14%

Trace metals

• Calcium: 2%
• Iron: 6%
• Magnesium : 3%
• Manganese: 10%
• Phosphorous: 4%
• Potassium: 10%
• Sodium: 0.5%
• Zinc: 2%³  

Fat

• Total fat: 1%
• Saturated fatty acids: 1%
• Omega-3 Fatty acids: 0.14g
• Omega -6 Fatty acids: 0.02g⁴ 

Mamey sapote is a good source of antioxidants such as beta-carotene and flavonoids which offer protection to cells from various damages that would be caused by free radicals.  

Can mamey sapote balance hormone levels? 

Mamey sapote (Pouteria sapote) is a tropical fruit found in Central and South America. It is rich in several vitamins and minerals but the existing evidence of its effect on hormonal balance is limited. 

The current evidence on mamey sapote mainly focuses on its nutrient content such as vitamins A and C, fibre and minerals (potassium and magnesium) present in the fruit.

The nutrients that are present in these fruits are responsible for your overall health, and this may support your hormonal balance indirectly.

For instance, a well-balanced diet with sufficient vitamins and minerals can improve your endocrine function and your overall health. 

However, current evidence for the direct effect of mamey sapote on your hormonal balance is limited. Consult your physician before making changes to your diet.

Methods of consuming mamey sapote 

Incorporating mamey sapote into the diet

• Mamey sapote can be eaten as a snack. This fruit can be sliced and the seed is removed. The flesh of this fruit can be scooped out by a spoon. The creamy consistency and the sweet flavour make this fruit a delightful snack
• Blending mamey sapote into smoothies.  The flesh of mamey sapote can be blended with fruits, yoghurt and a splash of juice
• Mamey sapote can be incorporated into ice cream and sorbet for a tropical twist
• Mamey sapote can be sprinkled into yoghurt, oatmeal or cereal for a tropical taste and to get sufficient vitamins and minerals⁵

Side effects and precautionary warnings

• The pulp of mamey sapote when consumed in excess can induce constipation. So it is advised to consume this fruit in moderation
• When mamey sapote is unripe it should not be consumed as it could be toxic and coils result in various health problems
• Consuming mamey sapote seeds could be poisonous and can cause harm to pregnant and lactating women. As the seed causes harm to the foetus its consumption should be avoided by lactating mothers
• Children may also develop allergies to it. These allergens may cause symptoms such as hives, a rash, an itchy throat, swelling of lips, and breathing difficulties⁶

FAQs

What are the benefits of eating mamey fruit?

• Antioxidant effect: Mamey sapote contains vitamin C. Various studies have shown that vitamin C has antioxidant properties that would help to decrease inflammation and cellular damage
• Supports digestive health studies have shown that an increase in your fibre intake would help to increase bowel movements. Mamey sapote is known to be rich in dietary fibre
• Improves skin health: mamey sapote contains various vitamins, minerals, and antioxidants which decrease oxidative damage that is caused by free radicals. Oxidative damage is responsible for making your skin dull. The antioxidants present in mamey sapote keep skin smooth and glowing
• Protects against anaemia: insufficient blood cells would not be produced by our body during anaemia. If your body does not produce enough red blood cells then it may result in brittle nails, shortness of breath, fatigue and weakness. Mamey sapote is considered to be an excellent source of folate which would help to reduce anaemia risk
• Improves heart health: Mamey sapote consists of fibre, potassium and antioxidants which are beneficial for your heart health
• Improves immunity:  Mamey sapote contains vitamin C known for its antioxidant properties and this vitamin is responsible for your immune function⁶ 

How much vitamin E is in mamey sapote?

About 14% of this fruit contains vitamin E.

Is mamey sapote good for hair?

The hair follicles would be stimulated by the mamey sapote oil. Mamey sapote oil encourages hair growth and helps to nourish your hair.

What is sapote fruit good for?

Mamey sapote helps to improve immune function, and skin health and reduces various chronic conditions (such as high blood pressure).

Summary

Mamey sapote (Pouteria sapote) is a tropical fruit that is found in Central America and South America. 

This fruit is nutritious because it is rich in several vitamins and minerals but the existing evidence of its effect on hormonal balance is limited. 

The current evidence on mamey sapote mainly focuses on its nutritious content and vitamins such as vitamin A and vitamin C, fibre and minerals which include potassium and magnesium that is present in the fruit.

The nutrients that are present in these fruits are responsible for your overall health, and this may support your hormonal balance indirectly. For instance, a well-balanced diet with sufficient vitamins and minerals can improve your endocrine function and your overall health. 

However, current evidence for the direct effect of mamey sapote on your hormonal balance is limited. Before making any changes to your diet, it is always best to consult your healthcare physician.