Unleashing 10 incredible Health Benefits of Chikoo (Sapota)
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Chikoo might not be as popular as other fruits, but it has much to offer when it comes to health benefits. Sapota fruit isn't just delicious; it's also full of nutrients that can do wonders for your well-being.
In this article, we will look into ten remarkable health advantages of chikoo, from enhancing immunity to supporting digestion. So, let's dive in and uncover the hidden health-boosting properties of chikoo!
Sapota Nutritional Profile
The sapota fruit contains various vitamins, minerals, and essential nutrients, all contributing to its health-promoting properties. Here is a list of common nutrients present in chikoo:
- Total Calories: 83
- Carbohydrates: 20 gm
- Dietary Fibre: 5 gm
- Proteins: 0.4 gm
- Sodium: 12 mg
- Potassium: 193 mg
- Magnesium: 3%
- Vitamin C: 24%
- Vitamin A: 1%
10 Health Benefits of Chikoo or Sapota
Sapota, or Chiku, is known for its sweet aroma and grainy texture. It can be enjoyed in various forms, from smoothies to jams. This sweetness accompanies numerous advantages, such as:
- Boosts Immunity: This fruit is a rich source of vitamins A and C, contributing to white blood cell and collagen production, respectively. It enhances overall immune system efficiency.
- Supports Digestion: Chikoo helps maintain a healthy digestive tract, alleviating discomfort or digestive issues. The rich fibre content in it promotes regular bowel movements and relieves constipation.
- Heart Health: It helps reduce cholesterol absorption in the intestine through its fibre content. The high potassium is beneficial in promoting cardiac functioning.
- Skin Health: The vitamins and antioxidants in it can lead to improved skin texture. A higher concentration of vitamin A can help diminish blemishes and promote the renewal of skin cells.
- Weight Management: With only 83 calories per 100-gram serving, chikoo is a low-calorie option. Its fibre content can help you feel fuller. Further, it will also reduce the temptation to consume unhealthy foods.
- Bone Health: It contains calcium and phosphorus, both essential for bone health. Thus preventing health issues like osteoporosis.
- Energy Boost: Natural sugar content, such as fructose and sucrose, provides quick energy lift and better stamina retention than processed sugars. It's a healthy alternative to sugary snacks when you need a quick bite to eat.
- Antioxidant Properties: It is packed with antioxidants that can reduce the risk of chronic diseases and protect cells from oxidative stress (cell damage). Additionally, some studies suggest that antioxidants in chikoo might have a role in preventing certain types of cancer, such as oral cavity cancer.
- Management of Blood Pressure: Maintaining healthy blood pressure levels is crucial for overall well-being. Chikoo, due to its potassium content, reduces the risk of hypertension.
- Stress Relief: Chikoo helps calm the nervous system and can contribute to better sleep, essential for managing stress. It contains magnesium, which is known for its role in relaxation and stress reduction.
Precautions and Allergies
While chikoo is a nutritious and delicious fruit, there are some precautions and potential allergies to be aware of. Here are some restrictions it might pose for you:
- Chikoo Seeds: Be cautious when consuming chikoo, as its seeds contain harmful toxic compounds. Always remember to extract them before enjoying the fruit. Accidental ingestion of it can result in various health issues, including nausea and stomach discomfort.
- Allergies: While chikoo is generally safe for most people, there is a possibility of allergic reactions in some individuals. Allergic reactions to chikoo can be as: Itching, Swelling, Hives, and Difficulty breathing.
If you experience any adverse reactions after consuming chikoo, it's important to seek immediate medical attention. People with latex (rubber) allergies may be at higher risk of allergic reactions to chikoo. It is because it shares allergenic proteins with the compound.
Takeaway
In a world full of fruits, chikoo is not just a delectable delight; it's a wellness superhero in disguise. Its flavour and a multitude of health benefits make it an excellent choice for those looking to enhance their well-being.
From bolstering immunity to aiding digestion, supporting heart health, and providing a natural energy boost, chikoo has much to offer. So, savour this wholesome and delightful fruit as part of your healthy diet. Your body will thank you for it!
If you have any questions, you can contact us at HexaHealth. We will guide you through everything you need, from medical advice to financial aid for medical procedures. Our experts are there for you!
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Frequently Asked Questions
What is chiku fruit in English?
Chiku fruit in English is known as Sapodilla or Chikoo. It is a sweet and delectable fruit that hails from tropical regions.
Download AppIs Chikoo a fruit?
Yes, Chikoo, or Sapota, is indeed a fruit. It is a delicious one with a host of health benefits.
What are the benefits of chikoo or sapota?
Chikoo, or Sapota, offers numerous health benefits. It can boost:
Immunity
Promote heart health
Improve skin texture
Assist in weight management
Strengthen bones
Boost energy
Serve as a potent antioxidant and potentially prevent certain types of cancer, such as breast and prostate cancer.
It can also help manage blood pressure and offer stress relief.
Can you provide information about the nutritional value of chikoo?
When it comes to its nutritional value, chikoo offers diverse dietary benefits. It includes:
Approximately 83 calories per 100-gram serving.
Rich in carbohydrates, with 5 grams of dietary fibre, aiding digestion.
Contains a small amount of protein, about 0.4 grams.
Low in sodium, with only 12 milligrams.
Provides 193 milligrams of potassium, an essential nutrient.
Offers 24% of the daily recommended vitamin C intake, boosting the immune system.
Contains 3% of your daily magnesium needs.
Provides 1% of the daily recommended intake of vitamin A.
Is chikoo rich in vitamin C?
Yes, Chikoo is relatively rich in vitamin C. It enhances immune-boosting properties.
Can you share insights into the health benefits of chikoo juice?
Chikoo juice offer most of the health benefits of the whole fruit. It can aid digestion, boost energy, and deliver essential nutrients in a refreshing form.
Is chikoo good for weight loss?
Chikoo can be a part of a weight loss diet due to its low calorie and high fibre content. It can help you feel full and satisfied, reducing the urge to consume unhealthy snacks.
Is it safe to consume chikoo during pregnancy?
Consuming chikoo during pregnancy is generally safe in moderate amounts. It's advisable to consult a doctor to ensure it aligns with your specific dietary needs.
Is chikoo good for the skin?
Chikoo's vitamins and antioxidants can contribute to better skin health. It would promote improved skin texture and minimise blemishes.
Are there any side effects of eating chikoo?
While Chikoo is safe for most people, excessive consumption may lead to digestive issues like constipation.
How many chikoos can be consumed in a day?
You can typically consume 1 to 2 chikoos in a day without any concerns. However, the exact quantity depends on your dietary preferences and nutritional needs. Enjoying it in moderation helps the body support a balanced diet.
What is the right way to consume chikoo?
Chikoo can be consumed in several ways. You can enjoy it fresh by peeling the skin and eating the pulp directly. It also makes a delicious addition to smoothies, where the sweet and creamy texture enhances the flavour. Furthermore, you can incorporate the fruit into various desserts like ice cream or puddings, adding a natural sweetness.
What is the best time to eat chikoo?
The best time to eat Chikoo depends on your preferences and dietary routine. It can be consumed as a snack, dessert, or breakfast. Enjoying it as a snack or dessert can satisfy your sweet cravings in a nutritious way. Including it in your breakfast can give you a wholesome start to the day, boosting your energy and nutrient intake.
Who should not eat chikoo?
Although generally safe, chikoo should be consumed cautiously or avoided in specific situations. If you have a known allergy to chikoo or latex, it's essential to stay away from it.
Is chikoo rich in iron?
Chikoo is not particularly rich in iron. If you are looking to increase your iron intake, you might want to consider other iron-rich foods, such as red meat, beans, lentils, spinach, and fortified cereals.
Is chikoo good for the kidney?
Chikoo is generally considered kidney-friendly when consumed in moderation. Its high water content can contribute to hydration, essential for kidney health.
What is the potency of chikoo: hot or cold?
In traditional Ayurvedic medicine, Chikoo is considered "hot" in potency. This means that it is believed to generate warmth in the body. However, the impact of food's thermal properties on an individual's health may vary, so it's advisable to consider your body's response to Chikoo.
Is chikoo good for the heart?
Chikoo can be beneficial for heart health due to several factors. Its dietary fibre can assist in managing cholesterol levels. It also reduces cholesterol absorption in the intestine, which is conducive to cardiovascular health.
Is Chikoo fruit good for the liver?
Chikoo is believed to have potential benefits for liver health, but more research is needed to confirm these effects. Some studies suggest chikoo may protect the liver from damage. But always consult a doctor for specific advice on liver health.
Is chikoo good for cholesterol?
Chikoo can assist in managing cholesterol levels due to its dietary fibre content. These fibres boost intestine health and contribute to better cholesterol profiles.
Is chikoo good for diabetes?
Chikoo can be consumed by individuals with diabetes in moderation, but it's advisable to monitor blood sugar levels closely. While it contains natural sugars, its dietary fibre and low glycemic index can help regulate blood sugar levels.
References
All the articles on HexaHealth are supported by verified medically-recognized sources such as; peer-reviewed academic research papers, research institutions, and medical journals. Our medical reviewers also check references of the articles to prioritize accuracy and relevance. Refer to our detailed editorial policy for more information.
- 10 Incredible Sapota (Chiku) Benefits: From Boosting Energy to Bone Health [Internet]. NDTV Food. [cited 2023 Nov 10].
- Flieger J, Flieger W, Baj J, Maciejewski R. Antioxidants: Classification, Natural Sources, Activity/Capacity Measurements, and Usefulness for the Synthesis of Nanoparticles. Materials. 2021 Jul 25;14(15):4135.
- Singh P, Rathore M, Prakash H. International Journal of Science and Research [Internet].
- Punia Bangar S, Sharma N, Kaur H, Kaur M, Sandhu KS, Maqsood S, et al. A review of Sapodilla (Manilkara zapota) in human nutrition, health, and industrial applications. Trends in Food Science & Technology [Internet]. 2022 Sep 1;127:319–34.
- Chaudhary S, Kumar R. International Journal of Current Research and Academic Review Sapota Fruit Attributed Health Benefits and Its Food Applications: A Review. IntJCurrResAcaRev [Internet]. 2020 [cited 2024 Jan 3];8(5):124–8.
Updated on : 3 January 2024
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Dr. Aman Priya Khanna
MBBS, DNB General Surgery, Fellowship in Minimal Access Surgery, FIAGES
12 Years Experience
Dr Aman Priya Khanna is a well-known General Surgeon, Proctologist and Bariatric Surgeon currently associated with HealthFort Clinic, Health First Multispecialty Clinic in Delhi. He has 12 years of experience in General Surgery and worke...View More
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