Whether you’re a big fan of white sapote and already eat it regularly, or simply looking for a new fruit to try, this article lays down everything you need to know about White Sapote.

What is White Sapote?

White sapote (Casimiroa edulis) commonly known as the Mexican apple, is a member of the citrus family native to central Mexico.¹ Now also grown in the US, Australia and New Zealand, the fruit is widely popular among gardeners due to its delicate and sweet flavour. 

Figure 1. Image of the ripening White Sapote. (Taken from Wikimedia - https://commons.wikimedia.org/wiki/File:Casimiroa_edulis_kz01.jpg)

Rich in a variety of vitamins and minerals, white sapote has been reported to help provide healthier hair and radiant skin when consumed regularly. In this article, we’ll explore the benefits of incorporating white sapote into your diet and some ways you can do this.

The nutritional profile of white sapote

Here is a short list of some of the nutrients present in white sapote.^2,7 This list is not exhaustive.

• Vitamins A, C and E
• Biotin
• Potassium
• Zinc
• Fibre
• Magnesium
• Antioxidants (Flavonoids and Saponins) 
• Niacin and Riboflavin

it is obvious that white sapote is packed with a variety of nutrients, all of which are essential for a healthy human body. Like berries and leafy greens, white sapote has high antioxidant levels so offers protection against UV damage from the sun.⁶

The skin and hair benefits

The skin

White Sapote has high concentrations of vitamins A, C and E which are essential for the maintenance of strong and healthy skin and hair.²

Vitamin A promotes cell growth and repair whilst vitamin C helps protect the skin from environmental pollution and UV damage.^1-2 Vitamin E aids in the protection of the skin barrier, whilst also improving blood circulation to areas such as the scalp, allowing for promoted hair growth.^2-3

This cocktail of revitalising vitamins is not the only benefit gained from white sapote. It is also rich in antioxidants. The two main antioxidants white sapote offers are carotenoids and flavonoids. These are similar to vitamin C and help neutralise free radicals.² This has been linked to an overall improvement in skin texture and elasticity with regular consumption.^2,4

In addition to this, white sapote also has a large percentage of dietary fibre which is essential for good digestion and good gut health. Optimised gut health has long been linked to improvements in skin and hair appearance by improving the body's microbiome.⁵ 

The hair

As well as Vitamin E as mentioned above, white sapote also contains multiple other hair-healthy minerals such as potassium, magnesium and zinc. All these minerals work to nourish the hair root follicles, strengthening them against damage and allowing for reduced breakage.²

Being packed with minerals, vitamins and a healthy amount of fibre explains why white sapote's sweet custard-like flavour is not the only reason for its growing popularity.

White sapote is rich in biotin, a vitamin which promotes the production of keratin in the body. Keratin is essential for healthy nail and hair growth so regular consumption of white sapote can increase the production of keratin thereby promoting the growth of healthy hair.²

Ways to incorporate white sapote into your diet

Smoothies

Smoothies are the perfect way to pack in tons of fruits and veggies with endless combinations to try, it is a sure-fire way to blend all your favourite fruits into one nutrient-packed drink. Try combining it with other citrus-based fruits for a refreshing cold smoothie on warmer days.

Fresh with a spoon

Traditionally, the best way to eat a ripe white sapote is just with a spoon. Cut it in half taking care to remove any seeds and scoop out the soft white insides and enjoy. The skin and seeds are not edible take care to remove them especially when giving them to small children. 

As a side dish

If you don't have a sweet tooth and prefer the savoury to the sweet, try incorporating it as an extra to salsas and guacamole. Peel and dice up with a knife and stir in with your usual dip recipes to create a new sweet and tangy combination which is perfect as a side dish. 

In a salad

Like smoothies, salads are another perfect way to get in those fruits and veggies. Try a leafy green salad with some vinegar and chopped-up white sapote for a fresh and antioxidant-rich salad. 

Desserts

If you love sweets and anything sugary, try adding white sapote as a pie filling either along with your usual apple and cherry or by itself. Its creamy sweet flavour allows for the perfect naturally sweet and thick texture. This gives it the perfect consistency for a pie or custard. 

Where can I get it from?

White sapote can be found frozen or canned in many grocery stores if you live somewhere where it's not often found fresh. The best season for white sapote is ideally late summer to early winter as that is when it's usually in season. 

It's best to consume when fully ripe as this is when it tastes the sweetest, you'll know when it's ripe as it will feel similar to a ripe avocado, soft and delicate as well as being yellow.⁹ White sapote is round or oval in shape, thin-skinned and when unripe appears light green.⁹ To keep them fresher for longer they can be stored in the fridge once ripened but take care as they do bruise easily. 

If you are lucky enough to live somewhere humid where white sapote is commonly grown you may find trees in your local area. 

White sapote seeds are also readily available online via gardening websites but make sure to check with the seller about any specific geographical issues you may face as white sapota does require specific humid conditions for it to grow. 

What else can it do?

Improved immunity

White sapote contains high levels of vitamin C which is essential for maintaining a strong and healthy immune system. Vitamin C works to protect the body's cells which are damaged by free radicals generated from UV exposure. It also helps to stimulate the production of white blood cells which are essential in helping to fight off any infections in the body. 

Improved digestion

In addition to this, white sapote also contains a host of enzymes which help break down proteins and other sugars meaning it can help promote healthy digestion. White sapote also contains lots of fibre which is also known to be essential for the digestive system. Fibre works to promote the growth of essential gut bacteria and helps maintain regular bowel movements, preventing constipation. 

Regulation of body fluids

White sapote also contains good levels of potassium which is essential for the correct regulation of the body's fluids. Good maintenance of the body's potassium levels can help reduce the risk of developing high blood pressure and other cardiovascular diseases. High levels of potassium are also found in other foods such as Bananas and avocados.⁸

Improved dieting

Furthermore, white sapote is low in calories and saturated fat meaning it has been a popular fruit for those on diets. Not only can regular consumption of white sapote improve the appearance of your skin and hair, but it can also provide benefits to your digestive and immune systems. 

Potential side effects

It is important to note that white sapote seeds and skin are not edible, take care to properly remove them before consumption. High levels of consumption of the skin or seeds can be toxic to humans. ²

Although white sapote is generally safe for consumption, there have been reports of potential side effects. Always check with a medical professional if you believe you are allergic before consumption or if you are looking to incorporate it into your diet. White sapote has been noted to potentially cause side effects in those allergic to birch pollen.²

hite sapote has a high sugar content which could cause spikes in blood sugar. Those with diabetes or other blood sugar issues should consult a medical professional and closely monitor their blood sugar during and after consumption. If you have any concerns before consumption consult a doctor or dietitian. 

At the time of writing, no skincare products containing white sapote could be found so consult a medical professional before using it it in DIY skincare products. 

Summary

White sapote is a tropical fruit sometimes known as the Mexican apple. Native to Mexico, it can now be found in a variety of humid climates around the world. Its sweet and unique flavour means it has been popular for many years. 

White sapote contains a high level of vitamins A, C and E, along with a host of other essential minerals meaning regular consumption can promote healthier-looking skin and hair. Popular in dishes such as salas or as part of a salad, white sapote provides a host of essential minerals to the body which can contribute to improved digestion and blood pressure. The skin and seeds are not edible so always consult a medical professional if you believe you have accidentally consumed some.