The Unique Nutritional Profile Of Black Sapote

Introduction

Overview of black sapote

Black sapote is an exotic fruit and is a species of persimmon. Black sapote is also known as the ‘chocolate pudding fruit’ due to the fruit colouring, texture and taste.1 The fruit is round and small and looks similar to a Bramley apple, but its skin is bright green before turning dark green once it is ripened.¹ Black sapote is native to Mexico, but it can be grown in Central America, the Philippines and Cuba.² This plant is not a tropical fruit³ and can be grown on different soil types,² but it grows best on moist sandy loam soil.³

Black sapote ripens very quickly after it is harvested, and the green skin of the fruit becomes very dark throughout its maturation, turning black or dark brown when it is most ripe and when it is most mature.⁴ Due to how quickly the fruit ripens, black sapote is harvested when it is still green, but this is when the fruit is bitter.⁴ When it turns black, the fruit is described to taste very similar to chocolate pudding. During maturation, the fruit becomes less firm, and it becomes more soft and mushy as it ripens,⁴ very similar to the texture of a pudding. 

Understanding black sapote’s nutritional profile

Black sapote is incredibly rich in vitamin C, providing 6 times the daily requirements,³ of vitamin C, whilst also being high in fibre, vitamins and minerals whilst being low-calories³. The nutritional profile of black sapote is important to understand as there can be many health benefits contained within the tasty fruit. There have been studies showing that consumption of this fruit can aid with controlling blood sugar levels, helps with digestion and with hypertension,⁵ and this is due to the compounds present in the fruit. This article will explore the unique nutritional profile of the black sapote and its potential health benefits.

Basic nutritional composition:

100g of black sapote contains 134 calories, and within the fruit, there is around 3g of protein, less than 1g of fat and 35 grams of carbohydrates.⁶

Carbohydrates

Carbohydrates are sugar molecules composed of carbon, hydrogen, and oxygen. The role of carbohydrates is to act as an energy source for cellular activity and is important in homeostasis and metabolism.⁷ Black sapote contains a variety of carbohydrates: glucose, fructose, sucrose and fibrer and the amount of carbohydrate varies depending on how ripe the fruit is, where and when the harvest took place and how the fruit was stored after harvesting.⁴

Black sapote is very high in fibre⁴ and the main role of fibre is aiding the digestion system by making the stool more softer whilst also lowering cholesterol levels and aiding in controlling the blood sugar levels⁸. This means that black sapote has gut health benefits. Glucose is also present in the fruit, followed by fructose and sucrose and these simple sugars are crucial in providing energy for normal physiological function. 

Proteins

Black sapote does not contain much protein. Protein is a large complex molecule that is important in cellular functions, such as regulating the immune system and forming muscles.⁹ While black sapote is not very high in protein, where there is only 1g of protein per 100g4 of black sapote, protein is a very important macronutrient needed to be healthy, and it is recommended you seek protein intake from a food source high in proteins.

Fats

Black sapote is not very high in fat, and there is only 1.2g of fat per 100g of pulp.⁴ The little fat it does contain is unsaturated fat, which is the “healthy fat”. Unsaturated fat is important in reducing heart disease and lowering cholesterol levels. 

Micronutrients

Vitamins and minerals are crucial micronutrients which play an important role in cellular function. 

Vitamins

Vitamins are important nutrients required in the body, especially within the immune system, hormone regulation and wound healing. Black sapote is a gold mine for vitamin C, where there is 191 mg per 100g of fruit,⁴ of which is 6 times the daily requirement, but it does need to be noted that the levels of vitamin C do decrease when the fruit becomes more ripe and more mature.4 Black sapote is also rich in Vitamin E and in vitamin A, riboflavin, thiamine and niacin.⁴ Vitamin concentration will vary depending on how ripe the fruit is, where it was harvested, and storage conditions. However, in general, black sapote is high in vitamins compared to other fruits like mango, guava, and figs.⁴

Minerals

Minerals are crucial and are required for us to be healthy as they play an important role in many cellular functions like regulating water balances and in nerve function. Black sapote is rich in calcium followed by phosphorus and iron.

Unique nutritional components:

Polyphenols and antioxidants:

Polyphenols are compounds found naturally in plants and there are between 470 - 500 mg of phenols in 100g of fruit.⁴ However, the levels of polyphenols decrease as the fruit ripens, and an overripe fruit will contain half as much phenols with a total of 247 mg per 100g of fruits.⁴

Polyphenol are antioxidants¹⁰ and antioxidants are needed to reduce oxidative stress which are caused by high levels of reactive oxygen species (ROS) caused by mitochondrial metabolism. Oxidative stress is the imbalance of ROS which causes direct damage to cells and surrounding tissues and antioxidants are able to reduce ROS by neutralizing the ROS present.  

Specific polyphenol compounds include:⁴

• Cinnamic acid
• Caffeic acid
• Sinapic acid
• Flavonoids
• Tannins
• Epicatechin

Levels of polyphenol antioxidants do vary, and this depends on how mature the fruit is, the harvest season and the location of the fruit.⁴ Despite that, phenolic compounds are very high compared to other fruits like papayas.

Health benefits

Black sapote has many health benefits and improves overall health due to its nutritional profile. 

Cardiovascular health

Eating black sapote can benefit cardiovascular health as it decreases cholesterol levels due to its unsaturated fats within the fruit.⁴ Unsaturated fat is converted to ketone bodies and high-density lipoprotein cholesterol rather than low-density lipoproteins cholesterol, which is harmful to the body. Low-density lipoprotein cholesterol is bad for your health as this fat will deposit itself on the walls of blood vessels, which will then narrow and restrict the blood flow.

This can lead to heart disease and strokes. The unsaturated fats within the fruit is converted to high density lipoprotein which is known as the ‘healthy cholesterol’ as it removes the low-density lipoproteins from the blood vessels and prevents them from depositing on the blood vessels walls. This reduces the risk of developing heart diseases and strokes.  

Black sapote is high in potassium levels, and potassium ions are important in regulating blood pressure. Potassium ions are crucial in controlling how much fluid is in your body and how much water is released through urine. Regulating this is important to determine how much blood is within the blood vessels. I.e, if your body is maintaining too much water, blood pressure will be higher than if you were not maintaining water. Potassium ions are also a vasodilation, which means that the blood vessels are in a relaxed state, which means that the blood flows more easily with less force, which reduces blood pressure. Reduced blood pressure means that the heart is under less stress, reducing the chance of developing heart disease.

Digestive health

As described earlier, fibre is the most abundant carbohydrate in black sapote. fibre is important in digestive health as it:

• Softens stools, which makes bowel movement easier,
• Prevents the development of colon disease and colon cancer,
• Helps promote gut health

Medicinal benefits:

Black sapote also has other benefits such as:⁴

1. Anticancer characteristics and this is due to the high levels of antioxidants present in the fruit.
2. Antimicrobial properties due to the polyphenols in black sapote. 

Incorporating black sapote into the diet

Selection of the fruit

Black sapote does ripen quickly, even overnight.3 This occurs when the skin colour changes from light green to dark green, then to brown. When the fruit is mature, you can tell by the dark brown colour and how soft it is when you touch it.³

When the fruit is ripened, using a sharp knife, cut the fruit around the middle before twisting the two halves apart gently.³ Remove the seeds from the middle flesh and spoon out the soft pulp and remove the skin. It is not recommended to eat the fruit when it is not fresh as it will be bitter and hard to eat. 

How to eat black sapote

There are many ways to black sapote, and it can be incorporated into the diet in different ways:

• Black sapote can be eaten raw as it is delicious by itself,
• It can be used in baked goods like brownies, bread, and muffins, replacing it with bananas.
• Used in ice cream and sorbet due to the creamy consistency of the fruit,
• It can be incorporated into your favourite smoothie by adding fruit and whatever else you may enjoy.
• In Mexico (where the fruit is native), black sapote is eaten with citrus juice, rum and cream to create a drink that is loved by all.³

Consideration and precautions

Ripe black sapote is safe to eat and is full of many health benefits, but unripe fruit is very bitter and is not recommended for eating at all. It is rare, but in some individuals, they may experience very slight allergy symptoms:

1. Swollen lips and tongue
2. Itchy and inflamed throat
3. And vomiting

If you experience any of these symptoms after consuming the fruit, you must stop eating black sapote at once and seek medical help. They are best at providing you with support with your symptoms. 

It is not recommended that you eat more than one black sapote, and a single portion is enough to provide you with the health benefits of the fruit. Eating in moderation is the key to staying healthy. 

Overall, black sapote may be an interesting looking fruit, which reminds us of chocolate pudding but it is a fruit whose nutritional profile contains many health benefits and where more benefits could be discovered in the future.

Summary

Black sapote, also known as the 'chocolate pudding fruit,' offers a unique nutritional profile rich in vitamin C, fiber, and antioxidants while being low in calories. This exotic fruit, resembling a green-skinned round apple, ripens quickly to a soft, pudding-like texture with a taste reminiscent of chocolate pudding.

Its carbohydrates, primarily glucose, fructose, and sucrose, contribute to its energy-providing properties and gut health benefits. Though low in protein and fat, it contains essential unsaturated fats and an abundance of vitamins such as C, E, and A, along with minerals like calcium and iron.

The presence of polyphenols and antioxidants supports its role in reducing oxidative stress and promoting cardiovascular health. Consumption of black sapote may aid in controlling blood sugar, digestion, and hypertension. This versatile fruit can be enjoyed raw or incorporated into various dishes like baked goods, ice creams, and smoothies. However, caution is advised as unripe fruit can be bitter and may cause mild allergic reactions. Overall, black sapote presents a flavorful and nutritious addition to one's diet with potential health benefits deserving further exploration.