9 Compelling Reasons to Add Custard Apple to Your Diet

Custard apple(Cherimoya) is a green cone-shaped tropical fruit with creamy sweet flesh. It is known for its sweet taste and health benefits. Custard apples have vitamins and minerals that are important for our overall wellness. This article will take you through 9 compelling reasons that make custard apple a superfood worth indulging in.

What is a custard apple?

The custard apple, which is also known as sugar apple, is a delicious fruit from the tropical region having multiple health benefits and a sweet taste. It is rich in antioxidants and is also packed with vitamins A and C. Incorporating custard apples in our diet has multiple health benefits due to its high nutritional component.

Boosts Immunity

Our immune system fights off pathogens, defends us against disease and promotes healing with its complex and dynamic network. Hence, maintaining its efficiency is mandatory for our good health. Custard apples are important in boosting our immunity given their richness in vitamin C, which is one of the body’s primary antioxidants that aids in neutralizing harmful free radicals.

Custard apples are instrumental in bolstering our immunity due to their abundant Vitamin C which is around 35-42 mg per 100g, one of the body's primary antioxidants for neutralizing harmful free radicals. In addition to vitamin C custard apple contains plenty of dietary fiber, vitamin B1(thiamin), and a high concentration of potassium.

Antioxidant Properties

In this time where stress, unhealthy lifestyles, and pollution are at an increased rate, humans are constantly exposed to harmful substances like free radicals. This exposure contributes to the aging process and also to the increased development of chronic diseases like cancer. A study carried out on the antioxidant effects of custard apples comes in handy for these.

Custard apple contains multiple powerful antioxidants, including vitamin C, and vitamin A(from beta-carotene). It also contains phytonutrients lutein, zeaxanthin, and cryptoxanthin. These components work in collaboration to neutralize the destructive effects of the free radicals, preventing cellular damage at the genetic level.

Supports Digestive Health

Digestion is a process of food breakdown into nutrients that our body can use to grow and function. Any breakdown in this process leads to health issues and discomfort. Custard apples are rich in dietary fiber, which is an essential component that helps in smooth digestion, and aid in the digestion process of the body. It also helps in weight management by promoting satiety while ensuring efficient nutrient absorption from food consumed.

Dietary fibers in custard apples also have a bulk-forming capacity to help ease bowel movements, which in turn prevents constipation, one of the most common digestive disorders with a global average prevalence of 10.1%.

An article published by the International Journal of Molecular Medicine consuming water-insoluble fiber does not improve IBS symptoms, consuming soluble fiber improves overall IBS symptoms.

Another digestive health benefit of custard apple lies in its anti-ulcer properties & mild laxative effects, easing overall gastrointestinal tract functionality. Its seeds have a significant antimicrobial activity that combats against bacteria that are responsible for causing diarrhea, especially in children like e.coli and Staphylococcus.

Heart Health

Cardiovascular disease is among the top causes of mortality globally, responsible for a third of all deaths globally, a total of around 18 million.

The high content of potassium found in custard apples has a vital role in cardiac function regulation. It does this by helping control the blood pressure and also ensures a synchronized rhythmic contraction-relaxation process that is essential for an effective pumping activity of the heart.

Custard apple contains an abundant magnesium that stabilizes the electrical conduction system in our hearts. These irregularities lead to fatal conditions like sudden arrhythmias or even heart attacks.

The dietary fiber contained in custard apples is an important nutrient that helps in maintaining balanced cholesterol levels, reducing LDL, usually known as bad cholesterol, and increasing HDL also known as good cholesterol, these in turn cut down risks associated with coronary artery disease and stroke. The antioxidant-rich fruit contributes to maintaining healthy arteries by preventing oxidative damage and also inhibiting plaque formation which will safeguard against common cardiovascular complications such as atherosclerosis or myocardial infarction.

Prevents Cancer

Cancer is the second leading cause of death globally, accounting for an estimated 9.6 million deaths, or 1 in 6 deaths, in 2018. Experts agree that dietary habits have a contribution to lowering the risk of developing cancer. Eating custard apples is one such habit. 

A study revealed that an application of annonareticin, a lactone compound from custard apple seeds, in the treatment of lung cancer or breast cancer, indicated that the antitumor activity of annonareticin on lung cancer or breast cancer cells was higher than that of 5-fluorouracil

Vitamin C and beta-carotene found in the fruit are studied for their cancer-fighting properties. These elements counteract harmful free radicals, preventing DNA damage - a fundamental step in forming malignant cells that trigger cancers. Moreover, the fiber contained in custard apples aids in maintaining a healthy digestive system while reducing the risk of colorectal or other GI tract-related malignancies that are generally related to an unhealthy diet.

Promotes Eye Health

Vitamin C(in the form of beta carotene) which is an essential vitamin for eye health is found in custard apples. The American Optometric Association recognizes vitamin A as one key element for maintaining the eyes' surface linings & membranes while being a critical light-sensing retina constituent ensuring clear 'low-light/night-vision'.

Moreover, antioxidants Lutein & Zeaxanthin are naturally occurring pigments particularly concentrated within eye tissues, acting like 'natural sunblock'. These filter out harmful high-energy blue wavelengths, guarding against age-related macular degeneration, which is a leading cause of blindness among the elderly demographic.

With digitalization and increased screen time exposure seen these days, potential retinal damage is common. This can be prevented by incorporating custard apples into your diet.

Weight Management

The sedentary lifestyle leading to increased obesity rates is alarming for our dietary choices and makes it more essential than ever. Custard apple plays a vital role in our management strategy.

Custard apple has low-fat content yet high in energy density because of its natural sugars. Hence these qualities make it a great choice for individuals aiming to lose or maintain their weight. 

Furthermore, the high fiber content in custard apples takes longer to digest thus keeping a full feeling longer preventing overeating tendencies. A more fascinating fact about this fruit is the presence of the bioactive compound Asimicin which exhibits an anti-obesity effect and reduces lipid accumulation within body cells through modulation of metabolic pathway.

But remember, achieving the ideal body weight isn't just about appearance but also means lowering the risk of several diseases like diabetes and heart disease.

Healthy Skin

The skin being prone to numerous external and internal factors needs more care than what most of us usually provide. Custard apple’s vitamins A and C come in handy in maintaining the youthful appearance of our skin by reducing signs of aging, like wrinkles or age spots. It protects the skin from oxidative stress that is caused by exposure to environmental pollutants and UV radiation, which further leads to better collagen production.

Moreover, its rich hydration content aids in keeping your complexion hydrated, making it look fresh, soft & supple while also helping flush out toxins from the body, resulting in clearer tones and lesser breakouts.

Custard apples also have copper, a nutrient and a much-needed melanin production pigment that is responsible for giving color to our hair and eyes and also shields against harmful sun rays.

Improves Brain Health

Our death has a significant effect on our cognitive health. The complex mixture of nutrients in custard apples including high concentrations of B vitamins, particularly vitamin B6(pyridoxine), promotes brain health by assisting various bodily functions linked with the brain and nervous system. Pyridoxine helps produce neurotransmitters crucial for proper functioning & communication between nerve cells.

Additionally, antioxidant compounds like Vitamin C have minimizing oxidative stress effect, which is one of the leading causes of the development of neurological disorders such as Alzheimer's or Parkinson's disease.

Custard apples possess another unique compound called 'Asimicin'. Preliminary research suggests Asimicin might have beneficial properties against neurodegenerative diseases due to its protein-folding modulation abilities, although further investigations must reinforce these findings conclusively.

Side Effects of Custard Apple

Even though it has multiple health benefits, custard apple has some side effects when consumed excessively or improperly. Custard apple, a tropical fruit, contains certain alkaloids that may provoke sedative effects when eaten beyond moderation, resulting in drowsiness or sleep disorders. Studies have also shown custard apples have some neurotoxic effects due to their annonacin content.

Takeaway

Custard apple is a hidden gem with an impressive nutritional profile, offering myriad health benefits from boosting immunity to enhancing brain health. However, it's all about balance; consume in moderation along with other fruits and vegetables for comprehensive nutrition. Everyone's body reacts differently, so consult your doctor before making significant dietary changes, especially if having specific medical conditions.

Frequently asked question

What are the benefits of eating custard apples?

Custard apple has multiple health effects some of which include boosting our immune system, antioxidant effects, and supporting digestive health, heart health, and cancer prevention.

What happens if we eat custard apples at night?

Eating custard apples at night can provide some nutritional benefits as it is rich in Vitamin C, fiber, and antioxidants.

What does custard do to the body?

Custard provides calcium, protein, and essential vitamins contributing to stronger bones, muscle repair, improved immunity, and skin health.

Is custard apple good for eye-sight?

Yes, custard apples are good for eyesight as they contain vitamins A and C. These vitamins are known to help protect the eyes from free radicals and maintain eye health.