Overview
Did you know eating sweet fruits also bears fruitful benefits? Well, every organic thing has a hidden code for us to decode the maximum benefits out of it. In the same way, one sweet fruit well-known for its ultimate sweetness called ‘sapodilla’ provides amazing health benefits to our bodies. Sapodilla (Manilkara zapota) is also called by many other names due to its origin and the region it is grown.
It is commonly named sapota, chicozapote, chicko, chicle, naseberry, nispero, or soap apple, among other names, it is native to southern Mexico and Central America. In this article, you will get to decode the supreme eye benefit offered by sapodilla.
Introduction
The sweet fruit sapodilla comes in the line of famous tropical fruits. It is composed of a soft digestible pulp made of simple sugars such as fructose and sucrose. Sapodilla originates from tropical regions but today its cultivation has reached as far as India, Pakistan, Sri Lanka, Indonesia, and Malaysia as a commercial crop. Interestingly, sapodilla is a high-calorie, low-fat fruit that helps you feel fuller for a longer time and helps you keep a healthy lifestyle. It is also a zero-cholesterol fruit. It offers numerous health benefits, one of which is eye health.
The eye is one of the sensory organs, the signal they send to the brain allows you to picture what you see. It is also a complex organ for its anatomy, structure, physical activity, and metabolism.1 As importance as this organ is in our lives, it is equally important to focus on maintaining eye health. When eyes are not looked after well many conditions such as short-sightedness, and long-sightedness develop.
Many times an unhealthy lifestyle or usage of unhealthy, out-of-date products used in the eyes can cause many bacterial infections such as Pseudomonas which can infect the eyes through mascara. Moreover, numerous eye diseases can be acute or chronic and cause many harmful effects on vision.
Eating the right thing for your health and prioritising your health is always rewarding in the long run. Fruits such as sapodilla are rich in vitamin A which is very beneficial for eye health.
Nutritional composition of sapodilla
Let’s look at its nutrient composition for a better understanding of its contribution to eye health.
Sapodilla is a high-calorie fruit, which makes the tummy fuller for a longer time. The total amount of calories yielded by 100gm of sapodilla is 83 Kcal of energy. The nutrient profiling of sapodilla is composed of a high amount of fibre, 5 grams per 100 grams of fruit, 20 grams of carbohydrates, low fats, and zero cholesterol.2
It has a significant amount of vitamin A, vitamin C, and some other vitamins such as riboflavin, thiamine, niacin, etc, along with some minerals such as iron, magnesium, calcium, copper, selenium, phosphorus and zinc.
Sapodilla are also rich in antioxidants such as polyphenols and carotenoids.
Nutritional profiling per 100 gms.
Total calories: 83 Kcal Fats: 1.1g Carbohydrates: 20g Protein: 0.4g Sodium: 12g Potassium: 193g Vitamin A: 1% Vitamin C: 24 % Vitamin D: 0.02 % Iron: 4 % Magnesium: 3 % Calcium: 0.01 % |
All these nutrients, especially vitamins A, C, and D, phosphorus, magnesium, and calcium contribute to eye health. They are responsible for maintaining good eye vision and enhancing eye health.3
The nutritional value of sapodilla suggests numerous health benefits, such as:
- It makes them a fruit rich in fibre which can aid in digestion and act as a natural cleanser for the digestive tract
- Vitamin C helps strengthen the immune system
- Vitamin A plays a major role in eye health, it helps with vision loss
- Sapodilla consists of tannins, which is a polyphenol that consists of anti-inflammatory and anti-bacterial properties
Role of sapodilla in preventing eye diseases
According to many studies and research, sapodilla is not only good for enhancing the visionary sense but also prevents the eyes in various ways from diseases.
Protection against oxidative stress and inflammation
Sapodilla is a great source of tannins, which are anti-bacterial and anti-inflammatory in properties, they protect the eyes from any inflammation and also reduce pain and swelling. Along with its anti-inflammatory properties, it also consists of antioxidants such as vitamin C, that prevent free radicals from harming the body. The antioxidants also fight against potential viruses, bacteria, and other pathogens to prevent eye diseases.
Prevention against age-related macular degeneration (AMD)
Like any other body part, the eyes are the most vulnerable organs and require the same attention and care as any other part of the body. Sapodilla is enriched with vitamin A which has the potential to maintain eyesight and enhance vision, and it can also delay age-related eye diseases such as macular degeneration (AMD). Macular degeneration disease is very common in people aged over 50 years. Adding sapodilla to your diet at an early age can lead to a preventive ageing process.4
Maintenance of healthy vision
Daily consumption of sapodilla can help you maintain your eye's healthy vision. Supplements can be substituted with these naturally rich vitamin A fruits and can be opted as a better choice to improve the condition of the eyes. Vitamin A also known as retinol, is a widely used compound in the health and wellness industry for skin especially as it helps with the regeneration of new cells. Similarly, vitamin A helps in the formation of visionary sensory cells and improves eye health.
Scientific evidence supporting eye benefits
The wonders of these fruits are not just normal theories but this fruit has been studied and much research has been made on the benefits of sapodilla and how it contributes to human health and wellness. One of the studies done on Thai or tropical fruits suggests that sapodilla is one of the fruits that is recommended to elderly people to eat daily due to its numerous benefits.5
Incorporating sapodilla into your diet for eye health
Sapodilla is a sweet tropical fruit just like mango and can be incorporated into daily diets in various ways such as milkshakes, smoothies, chia pudding, oatmeals, energy balls, ice cream or eaten directly too.
Tips for selecting and storing sapodilla
There are a few tips to know for selecting and storing sapodilla below.6
- Sapodillas are available throughout the year but it is important to know which ones are matured
- The mature ones appear to be brown, and rigid and have no leakage of the shell
- Unripened sapodilla, must be kept for 7 to 10 days at room temperature until it ripens
- Ripe sapodilla can be kept in the fridge for several days
Creative ways to incorporate sapodilla into meals and snacks
The sweet sapodilla can be incorporated in many creative ways such as
- Sapodilla - Banana Smoothies: a blend of the tropical fruits along with coconut milk gives a refreshing vibe with a sweet rich taste and creamy texture
- Sapodilla energy bites: combining the sweetness of dates and sapodilla, you can add a dose of energy booster for your pre and post-workout snacks daily
- Sapodilla milkshake: it is one very popular drink during summer to beat the heat in many countries of Asia
- Sapodilla ice creams: sapodilla can make the creamiest and sweetest ice cream
- Sapodillas can be added to jams, cakes, pulp, pies, etc
Potential considerations and precautions
While moderation is the key to a balanced diet and a healthy lifestyle. There are a few considerations that must be known to avoid overconsumption of sapodilla.
- Diabetes and calorie-deficit diet: Individuals who are diabetic or are on a low-carb, calorie-deficit diet must prevent overconsumption of sapodilla. Sapodilla is a sweet fruit that consists of simple sugars, fructose, and sucrose, if it is overly consumed, it may cause a spike in the blood sugar levels
- Gastrointestinal issue: Sapodilla is rich in dietary fibre and very beneficial to aid in digestion issues but it can affect individuals with certain conditions such as irritable bowel syndrome (IBS) and inflammatory bowel diseases (IBD). Overconsumption of sapodilla can cause an overdose of fibre which leads to bloating, gas, or abdominal issues
- Allergies and sensitivities: It is rare but according to the FARE, the proteins in sapodilla can cause allergic reactions in a few individuals and cause hives, itchiness, and swelling of the lips and throat after consuming sapodilla7
- Pregnancy and breastfeeding: Sapodilla is considered safe for pregnant and breastfeeding mothers if consumed in moderation. However, due to any individual sensitivities, it is always advisable to consult with your healthcare provider
FAQs
Are sapodilla and chikoo the same fruit?
Yes, sapodilla is known by many other names such as zapote and chikoo. In Asian countries it is commonly called chikoo.
Are sapodillas good for weight management?
Sapodilla are nutrient-dense with high fibre content; if eaten in moderation, it is good for weight management.
How can I store ripe sapodilla?
Mature sapodilla can be kept at room temperature until it fully ripens. Once it ripens you can store it in a refrigerator to extend its shelf life.
How do you differentiate between ripe and unripe sapodilla?
Unripe sapodillas are hard and secrete saponin, once they ripen, they become softer.
Summary
The scientific-backed shreds of evidence of sapodilla in supporting eye health are wonderful. The enriched vitamin A fruit can not only maintain good vision but prevent macular degenerative disease as well. This makes sapodilla a perfect choice for consuming in moderation to achieve maximum eye health benefits as we grow old.
References
- The human eye [Internet]. [cited 2024 Mar 8]. Available from: https://www.zeiss.com/vision-care/en/eye-health-and-care/understanding-vision/the-human-eye.html
- Nutrition And You.com [Internet]. [cited 2024 Mar 8]. Top 7 Sapodilla fruit Nutrition facts and Health benefits. Available from: https://www.nutrition-and-you.com/sapodilla.html
- London EC. Samer Hamada | Eye Clinic London. 2019 [cited 2024 Mar 8]. 12 exotic fruits for healthy eyes. Available from: https://www.eyecliniclondon.com/blog/12-exotic-fruits-for-healthy-eyes/
- The Daily Ittefaq [Internet]. [cited 2024 Mar 8]. Amazing health benefits of sapodilla. Available from: https://en.ittefaq.com.bd/1204/Amazing-health-benefits-of-sapodilla
- Leelarungrayub J, Pothasak Y, Kuntain R, Kaju J, Izhar AM. Potential health benefits of thai seasonal fruits; sapodilla and star fruit for elderly people. AJBSR [Internet]. 2019 Sep 6 [cited 2024 Mar 8];5(1):49. Available from: https://biomedgrid.com/index.php
- Nutrition And You.com [Internet]. [cited 2024 Mar 8]. Top 7 Sapodilla fruit Nutrition facts and Health benefits. Available from: https://www.nutrition-and-you.com/sapodilla.html
- Parmar R. PharmEasy Blog. 2022 [cited 2024 Mar 8]. 8 great benefits of sapota or chikoo. Available from: https://pharmeasy.in/blog/8-great-benefits-of-sapota-or-chikoo/