Custard apple ( Annona reticulata) which is also known as sugar apple is a delicious fruit that grows on the shrub of the same name. They are native to the tropical rain forest of Central America but are now grown in many tropical regions of south America, Asia, and Africa. Being a good source of vitamins,minerals,antioxidants, dietary fibers etc. they provide a lot of health benefits and as well as beauty benefits for our skin and hair. In this article, we will know about the major health benefits of custard apple, but first take a look at the below-mentioned nutrition chart of custard apple.
Nutrition Chart of Custard Apple
Health Benefits of Custard Apple
(1) Promotes Weight Gain
Custard apple is very beneficial for the individuals who are trying to gain weight. Eating 100 grams of custard apple can provide around 94 calories of energy ( which is higher in comparison to other fruits like apple, mango, watermelon, grapes etc.)
In addition to this, the sugar present in custard increases the metabolic rate and thus stimulates our appetite. Higher metabolic rate means we are able to metabolize food at a faster rate, which in turn translates to higher food intake, and thus helps in gaining weight.
(2) Make Our Immune System Stronger
Our immune system plays an important role in our body as it protects us from the foreign invaders like bacteria and virus etc. that causes disease in our body. Even if we get infected by these microbes, it is the immune system that fights against these microbes and makes us healthy again.
For this reason, it is important for us to make sure that our immune system stays healthy and strong. Regular and moderate consumption of custard apple is very beneficial for boosting our immune system. This benefit of custard apple is mainly because of the Vitamin C in it.
Vitamin C is an antioxidant that fights with the free radicals of our body, stabilizes them and thus prevents them from causing oxidative damage to our body. By stabilizing free radicals, vitamin C present in custard apple prevents our body cells ( including those of immune system) from oxidative damage and thus keeps us healthy.
When our immune system gets stronger, then we are less likely to get infected by microbes like the virus, bacteria etc. and our risk of getting infected by cold and cough get minimized (And even if we do, our immune system recovers as quickly as possible ).
(3) Provides Energy
Eating a single custard apple ( medium sized – 2-⅞ diameters) provides around 146 calories of energy. This makes it an excellent source of energy and a very suitable fruit for dealing with exhaustion and muscle weakness.
If you get exhausted after little activity and feel tired all the time then it will be a good idea to add this healthy fruit to your plate. It will not only provide you energy but will also help in weight gain ( and as we all know, being underweight can also make us feel exhausted and tired).
(4) Reduces The Risk of Various Cancer(s)
Eating custard apple on a regular and moderate basis is very beneficial for protection against several types of cancers. This benefit of custard apple is mainly because of the present of antioxidant like vitamin C in it. These antioxidants fights with the free radicals of our body, stabilizes them and thus prevents them from causing oxidative damage to our body, and thus reduces the risk of various types of cancers.
In addition to this, custard apple is also rich in compounds like tannins, acetogenin, and alkaloids that reduces the risk of cancer and kidney failures. These compounds fight against the cancer cells without having any adverse effect on the healthy cells.
Custard apple is also rich in antioxidants like antimycin and bullatacin that provides anticancer and anti-helminthes properties. The dietary fibers present in custard apple keeps our digestive system healthy by ensuring proper elimination of toxic substances from the body, and thus reduces the risk of liver cancer and colon risk.
(5) Improves Brain Health
Regular intake of custard apple on a moderate basis is good for our brain too. Being a good source of B-complex vitamins, it helps in controlling the GABA neuron chemical levels in our brain, which in turn provides relief from stress, tension, irritability and depression. Eating 100 grams of custard apple provides around 0.6 grams of vitamin B6 ( which is 20 percent of the daily recommended value).
In addition to this, custard apple is also a good source of vitamin C which is an antioxidant that protects our brain from the oxidative damage and thus reduces the risk of cognitive diseases like Alzheimer’s disease, Parkinson’s disease etc.
(6) Good For Teeth And Gums
Custard apple is beneficial for oral health too. Eating custard apple on a regular and moderate basis helps in providing relief from tooth and gum pain.
(7) Provides Relief From Anemia
Custard apple is a good source of Iron and this makes it very beneficial for the people dealing with the Anemia. Anemia is a condition in which Iron present in our blood gets lower and this results in symptoms like general fatigue, weakness, pale skin, shortness of birth, dizziness, headache etc. (source)
Regular and moderate consumption of custard apple is very beneficial for providing protection against anemia as it provides the necessary iron to our body. It improves the level of oxygen in our blood ( as more iron is able to absorb more oxygen) which reaches to every cell of our body and provides them necessary nutrients.
(8) Keeps Our Eyes Healthy
Being a good source of Vitamin A ( Riboflavin) and Vitamin C, custard apple is very beneficial for our eyes. Eating custard apple on a regular and moderate basis keeps our vision sharp and eyes healthy. The vitamin C present in custard apple fights against the free radicals in our body stabilizes them and thus reduces the risk of oxidative damage to our eyes. By protecting our eyes from the oxidative damage, it also reduces the risk of age-related macular degeneration.
(9) Reduces The Risk of Arthritis
Custard apple is a good source of vitamin C which is not just an antioxidant but also an anti-inflammatory compound. Eating custard apple on a regular basis provides protection ( and relief ) from various inflammatory diseases like rheumatism and arthritis.
In addition to this, custard apple is also a good source of magnesium and calcium, which are vital for improving the strength of our bones. They make our bones stronger and thus reduces the risk of arthritis and osteoporosis etc. The magnesium present in custard apple maintains the electrolyte balance in our body and removes acids from the joint ( and thus provides relief from the pain caused by the inflammatory diseases like arthritis and rheumatism etc.)
(10) Controls High Blood Pressure
Eating custard apple on a regular basis is very beneficial for keeping our blood pressure level under control and for reducing the risk of high blood pressure. They are a good source of potassium which is a vasodilator that relaxes our blood vessels and reduces blood pressure. High blood pressure is bad for our health as it increases the risk of various cardiovascular problems like heart attack, heart strokes, irregular heartbeat etc.
(11) Keeps Our Cardiovascular System Healthy
Regular and moderate consumption of custard apple is good for our heart and keeps our cardiovascular system healthy. This benefit of custard apple is mainly because of the high potassium level, dietary fibers and antioxidants like vitamin C in it.
The Vitamin C present in custard apple fights with the free radicals of our body stabilizes them and thus prevents them from causing oxidative stress to our cardiovascular system. The potassium acts as a vasodilator, relaxes our blood vessels.
The dietary fibers present in custard apple lowers bad cholesterol of our body and prevents our arteries from getting clogged, and thus reduces the risk of various cardiovascular problems like heart attack, heart stroke, irregular heartbeat etc.
Suggested Read– 5 Major Side Effects of Eating Too Many Custard Apple
(12) Regulates Blood Sugar Level
Custard apple is very beneficial for the individuals suffering from diabetes. Although they are in high in sugar but still eating them doesn’t cause a sudden rise in our blood sugar level. This is because they are also an excellent source of dietary fibers which slows down the rate at which sugar is absorbed into the bloodstream. This benefit of custard apple makes it very beneficial for reducing the risk of type 2 diabetes.
(13) Keeps Our Digestive System Healthy
Regular and moderate consumption of custard apple is good for our stomach and helps in keeping our digestive system healthy. They are a good source of dietary fibers which acts as a natural laxative that controls bowel movement and ensures smooth elimination of waste out of the body, and thus provides relief from constipation.
In addition to this, custard apple is also beneficial for treating indigestion and providing relief from other digestive problems like heartburn, ulcer, gastritis and acidity. Eating unripe custard apple ( crushed and dried) helps in the treatment of diarrhea and dysentery.
(14) Provides Relief From Colic
Custard apple is very beneficial for providing relief from colic. For this, tea made from the leaves of custard apple are used. Tea prepared from the custard apple leaves is given to babies to provide relief from colic. Applying warm custard leaves on the abdomen of babies and children provides them relief from indigestion.
(15) Heals Wounds
Custard apple is beneficial for healing wounds too. For this, leaves of custard apple or paste made from custard apple are used. Applying this paste on the wound or the infected area helps in quick healing of the same.
Suggested Read- 19 Wonderful Beauty Benefits of Custard Apple For Skin And Hair
(16) Prevents Premature Birth
Custard apple is beneficial during pregnancy too. It is an excellent source of copper which is a trace mineral that helps in the development of hemoglobin our body. During pregnancy, women need around 1000 micrograms of copper each day for the proper development of the fetus.
As custard apple is a good source of copper. So, it is advisable for the pregnant women to include custard apple in her diet ( but only after consultation with the doctor and as per his/her advice). Low level of copper in our body can increase the risk of premature birth and also give rise to serious digestive problems, improper absorption of nutrients, fatigue,arthritis,anemia, osteoporosis etc.
(17) Good For Development of Fetus
Custard apple is beneficial not just for the pregnant women but also for the development of the fetus. They are a good source of folic acid which is vital for the development of the brain of the fetus and also for protecting against neural tube defects like spina bifida.
(18) Beneficial For Pregnant And Lactating Mothers
Custard apple is a good source of Iron that which is an important mineral which not provides protection against anemia but also reduces the risk of premature birth of the baby, and reduces the labor pain in expecting mothers. It is also known to increase the production of milk in pregnant and lactating mothers.
(19) Keeps Infections At Bay
Being a good source of antioxidants like Vitamin C, custard apple is very beneficial for keeping infections at bay. They make our immune system stronger and reduces the risk of getting infected by cold, cough etc.
(20) Provides Relief From Morning Sickness
Another important health benefit of custard apple for pregnant women is their ability to provide relief from morning sickness. Eating custard apple during pregnancy stage ( as per doctor’s consultation) fights against nausea, numbness, food craving and mood swings experienced during pregnancy.
(21) Provides Relief From Symptoms of Asthma
Custard apple is good for our respiratory system too and consuming custard apple on a regular basis helps in providing relief from symptoms of asthma to a greater extent. This benefit of custard apple is mainly due to the presence of Vitamin C , which helps in reducing infections.
(22) Excellent Source of Vitamin C
Custard apples are an excellent source of vitamin C which is an antioxidant that fights with the free radicals of our body, stabilizes them and thus prevents them from causing oxidative damage to our body.
In addition to this, vitamin C is also anti-inflammatory in nature which means they are beneficial for providing relief from inflammatory diseases like arthritis, rheumatoid arthritis etc. It also plays an important role in the production of collagen which is a structural protein, abundantly found in bones, cartilages, tendons etc. Collagen provides elasticity to our skin.
(23) Lowers Bad Cholesterol
Custard apple is a good source of niacin which helps in lowering bad cholesterol level of our body. In addition to this, the dietary fibers present in custard apple also helps in lowering bad cholesterol level of our body , prevents arteries from getting clogged and thus reduces the risk of various cardiovascular problems like heart attack, heart stroke, irregular heartbeat etc.
The information contained in the post is for general purpose only and shouldn’t be considered as a medical advice or as an alternative to medical advice. Although I’ve tried my best to keep the information contained in this post as accurate and updated as possible, but I make no guarantee of the accurateness of the same.
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