- 15 properties of the sapote that benefit health
- 1- Helps to have good digestion
- 2- Good source of vitamin A
- 3- Rich in potassium
- 4- Strengthens bones and teeth
- 5- Protects cardiovascular health
- 6- Helps to lose weight
- 7- Helps treat anemia
- 8- Boost the immune system
- 9- Gives a healthy glow to the skin
- 10- Combat premenstrual symptoms
- 11- Helps the health of the eyes
- 12- Strengthens the brain
- 13- It is a good anti-inflammatory
- 14- It is a good energizer
- 15- It has antiseptic properties
- How to prepare sapote juice
- Nutritional value
- Side effects
- References
The benefits of sapote, a fruit native to Mexico, range from its ability as a powerful antioxidant to being a regulator of digestion, among other properties that we will see in this article.
The sapote (in Nahuatl: tzapotl) is a tropical fruit typical of Mexico, Central America and the northern side of South America. Present in markets in much of the world, with different varieties, colors, flavors, but keeping the same name. In general, people do not know the sapote, but in these places it is a typical food.
It is spherical in shape, flattened at the tips. This fruit has fibrous, smooth and soft skin when ripe. Its pulp can be orange, black or white, depending on the type of sapote. It has a flavor similar to papaya, except for the black one that looks like chocolate.
Several types of this fruit are distinguished: Sapotes (zapotáceas); Sapodilla or zapotilla (Manilkara zapota), Yellow sapote (Pouteria campechiana), Mamey (Pouteria sapota), Green sapote (Pouteria viridis), White sapote (Casimiroa edulis), Black sapote (Diospyros digyna), Chapote (Diospyros texana), Persimonio (Diospyros kaki), among others.
Next, we go on to review the multiple benefits derived from its frequent consumption.
15 properties of the sapote that benefit health
1- Helps to have good digestion
One type of sapote, the black one, is good for the body's digestive processes. And it is that when consumed raw it is a rich source of dietary fiber.
For those suffering from constipation, this food could be considered as a delicious alternative to other different laxatives on the market.
2- Good source of vitamin A
According to specialists, the black sapote is composed of vitamin A. People who consume this fruit obtain this component directly from the fruit, thus avoiding having to take vitamin pills, which according to a study, may not be so healthy.
A black sapote offers 410 IU of vitamin A per 100 gr of this fruit. It should be noted that it is the key to good vision, a strong immune system, and proper cell function.
3- Rich in potassium
With a presence of around 350 mg of potassium, this fruit is considered a good source to benefit from the properties of the K element.
The importance of this is that, as an essential mineral, humans require more than 100 mg of potassium every day. Hence, the consumption of this fruit is recommended daily.
Furthermore, this mineral rebuilds muscle, regulates the electrical activity of the heart, and maintains fluid and electrolyte balance. The absence of potassium could cause blood pressure, kidney problems, loss of muscle mass, among other ailments.
4- Strengthens bones and teeth
Since the black sapote contains calcium, it protects the bones of our body. But this mineral also has other strengths: it protects teeth, maintains muscle contractions, and regulates blood clotting.
So as a substitute for milk it is a good food, or if you prefer it can be combined with it to make a healthy shake that can be taken every morning before breakfast.
5- Protects cardiovascular health
This fruit is a healthy food for the heart. This is because the soluble fiber of the sapote promotes healthy cholesterol levels, thus reducing the risk of cardiovascular diseases.
Additionally, its vitamin E content helps prevent plaque build-up in blood vessels and arteries, reducing the risk of heart attack, stroke, and coronary artery disease.
6- Helps to lose weight
This food is rich in fiber and offers substantial amounts of both types: soluble and insoluble. The former takes up space in the stomach to help you feel full with fewer calories, while the latter slows the rate at which digested food leaves the stomach.
7- Helps treat anemia
Another benefit of the sapote or mamey is that it consists of a variety rich in vitamin B6. Component necessary to create hemoglobin in the blood, which is transported by red blood cells throughout the body. This helps oxygenate and mobilize iron in the body.
According to Health Benefits Times, anemia is produced when red blood cells are missing in the body, which causes fatigue, pain, decay, among other discomforts.
Some research shows that taking vitamin B6 helps with the most acute symptoms of anemia and prevents it from appearing.
8- Boost the immune system
This fruit contains a considerable amount of vitamin C, which helps fight free radicals and eliminate them.
In many cases, this fruit triggers the immune response that is actually the result of inflammation in the affected area. This can be avoided with the regular consumption of vitamin C, in rich foods such as sapote.
9- Gives a healthy glow to the skin
Pale skin, including dark circles, is the most common sign of anemia caused by iron deficiency.
With deficient iron in the body, it causes hemoglobin levels to drop, resulting in a consequent reduction in red blood cells.
The reduced oxygen flow can deprive the skin of its color and make it appear paler. A good dose of iron-rich foods, such as sapote, in your daily diet can give your skin a rosy glow.
10- Combat premenstrual symptoms
Experts consider that consuming a vitamin E supplement, two or three days before and after the menstrual period in women, contributes to reducing cravings, cramps and anxiety, linked to premenstrual syndrome.
Well, the mamey sapote is one of the best options to obtain vitamin E, which helps reduce pain, its duration, and reduces menstrual blood loss. This is done by balancing the hormones naturally, regulating the menstrual period.
11- Helps the health of the eyes
Different studies have shown that riboflavin deficiency increases the risk of eye problems.
In this sense, the vitamin B2 present in the sapote helps to prevent eye disorders such as cataracts and glaucoma.
In addition, this fruit consists of 0.203 mg of vitamin B2, which is 15.62% of the recommended daily value, they add on this specialized page.
12- Strengthens the brain
Some studies have indicated that vitamin B3, present in mamey, protects against Alzheimer's disease, as well as other age-related brain disorders that result in cognitive decline.
On the other hand, vitamin B3 reduces the risk of problems related to poor brain function such as memory loss, insomnia, migraine headaches, dizziness, chronic brain syndrome, depression, and even alcohol dependence.
13- It is a good anti-inflammatory
The anti-inflammatory effect of this type of fruit helps to cope with discomfort conditions such as erosive gastritis, reflux-esophagitis, enteritis, and irritating intestinal disorders.
Therefore, this fruit protects digestive health, but it also reduces inflammation caused by allergies, wounds or bumps. This fruit is also used to treat joint pain with its anti-inflammatory effect.
14- It is a good energizer
As if that were not enough, consuming black sapote is an important dose of energy to your body. It should be noted that a 100g serving of this fruit offers around 80 calories, due to its high content of carbohydrates.
That is, eat the fruit or drink it in natural juice, it will be a contribution of energy in your body. In addition, the black sapote has a chocolate flavor. Have no guilt in trying it!
15- It has antiseptic properties
According to specialists, a type of sapote, the mamey, contains antiseptic properties. Therefore, it is recommended to help calm the nervous system, reduce anxiety, stress or distress.
In addition to calming stomach discomforts –as we have already said-, and relieving headaches, the sapote is a contribution to control the spread of infectious agents in the body.
How to prepare sapote juice
A good recipe for mamey juice is provided by the Good Appetite site.
Ingredients:
-1 Mamey.
-2 cups of water.
-4 tablespoons of sugar.
-1 pinch of salt.
preparation:
-Wash, peel and remove the seed, the membrane (bitter) and the pulp.
-The pulp of the mamey is placed in a blender along with ½ cup of water and beat until the fruit is in a liquid state.
-Add the rest of the water, sugar and salt.
-It is beaten again until everything is mixed well. Then the liquid is strained and put in a refrigerator for several hours to cool well.
-Ready. It can already be served.
Nutritional value
Side effects
- Over-eating the fruit can cause constipation.
- Be careful with the consumption of the sapote seed, since it can cause poisoning or spontaneous abortion.
- It could cause skin allergies in children.
References
- "Phenological study of Zapote MAMEY IN GUERRERO, MEXICO" (2015). Cid Aguilar Carpio, Víctor Arturo González Hernández, José Antonio Mora Aguilera and Angel Villegas Monter, Mexico.
- "The development of a wide set of microsatellite markers in Zapote Mamey (Pouteria sapota (Jacq.) HE Moore & Stearn) and its potential use in the Study of Species" (2015). Arias, Martínez-Castillo, Sobolev, among others. USDA-ARS National Peanut Research Laboratory, Dawson, USA
- "Characterization of mamey sapote fruits (Pouteria sapota) in the southwest of the state of Morelos" (2008). A. Gaona – García1, I. Alia – Tejacal, V. López – Martínez, M. Andrade – Rodríguez, MT Colinas – León and O. Villegas – Torres. Faculty of Agricultural Sciences, Autonomous University of the State of Morelos. Mexico.