Top 10 Health Benefits of Custard Apple

The custard apple is a delicious, cone-shaped, green fruit with a very leathery skin and an incredibly creamy and sweet texture. It is believed this fruit originated in the Andes Mountains of South America but is now available worldwide.

It got its name because of its creamy custard-like texture. The best part is that you can chill it and eat it as custard using a spoon. Some people even compare its taste to pineapple or banana. Irrespective of the taste, this fruit offers numerous health advantages.

What is Custard Apple?

The custard apple, commonly known as Sitapal in India, belongs to the subtropical family of Annonacea. It has a tough green skin, and the fruit is low in calories.

Some other names are Cherimoya, Sugar Apple, Sarifa, and Sweet Sop. You can find this fruit in different shapes, such as circles, spheres, and cones.

Nutritional Profile of Custard Apple

Let’s look at all the nutrients you can get from 100 grams of this creamy-licious fruit ^[1].

Health Benefits of Custard Apple

This fruit is rich in vitamins, fibre, and minerals; listed below are some incredible benefits of including it in your diet.

#1. Digestive Health

Custard apples might help in two different health conditions, i.e., constipation anf diarrhoea. In unripe form, it might help manage dirrhoea and dysentry, while a fully ripe custard apple might manage constipation because of high fibre. ^[2]

An unripe custard apple may also help retain the water levels in your intestine, which can further help with diarrhoea. The anti-inflammatory properties may also help prevent gastric attacks, ulcers, and acidic reactions.

This fruit may also help in detoxification of digestive organs and intestines and keep them healthy. Moreover, soluble fibres, like those found in this fruit, may ferment and produce short-chain fatty acids (SCFAs), which feed the good bacteria in your gut.  

Among these acids are butyrate, acetate, and propionate. By nourishing gut bacteria, custard apples and other high-fibre foods may further promote regular bowel movements and the health of the digestive system ^[3].

If you want to understand your digestive health, take a 2-minute digestive quotient test and figure out if your tummy is happy.

#2. Immune Health

Diet is a major contributor in avoiding infections and illnesses and custard apple may be a great addition.

This fruit’s vitamin C and A content is high ( refer to the table), which may support a healthy and robust immune system. It may further prevent diseases and infections.

It contains good amount of vitamin C and antioxidants, such as flavonoids that may help in boosting immune functions by eliminating the free radicals from the body. Free radicals are harmful because they contributes to inflammation and trigger or aggravate various chronic health conditions.

It also contains polyphenolic compounds that may help your body fight many chronic conditions ^[4].

#3. May Reduce Inflammation

Sitapal also contains antioxidants, phytochemicals, and bioactive compounds that showcase anti-inflammatory properties. Your body needs these properties to lower inflammation levels.

Magnesium in the fruit ( refer the nutritional table) may help in managing the body’s water levels and reducing the formation of acids. This may lead to preventing arthritis that happens because of inflammation.

Magnesium in custard apples may contribute to maintaining the body’s water balance by controlling the risk of arthritis and taking away different acids ^[5].

This anti-inflammatory quality may also aid in the healing of wounds, and its crushed leaves may be applied topically to treat wounds and ulcers ^[6].

#4. Eye Health

Vitamin A is an essential nutrient that your eyes need to remain healthy. This fruit is an excellent source of this vitamin and may help keep your eyesight intact.

Since lutein, a carotenoid antioxidant that fights free radicals to maintain healthy eyesight is abundant in custard apples, it is well-known that it may benefit eye health.  

Increased lutein consumption may also decrease the risk of age-related macular degeneration. By taking the recommended dosage of lutein, people may even shield their eyes against other eye conditions like cataracts ^[7].

#5. Heart Health

Vitamin C is an essential antioxidant that may help keep blood pressure stable. The leaves of this fruit are also of excellent health advantage.

The leaves and fruit pulp may help regulate blood pressure by dilating blood vessels, which may improve blood flow because of the presence of magnesium and potassium.

Thus, it may reduce the risk of stroke and heart disease ^[6].

#6. Weight Management

Custard apple has significantly fewer calories and may be great for weight management. These are also an excellent dietary fibre source that makes them a perfect go-to snack.

The fibre may also help control appetite, making it an excellent addition to any weight-conscious diet ^[9].

#7. Diabetic Health

Custard apples are loaded with anti-diabetic properties that may help regulate blood sugar levels. In addition, the various antioxidants and fibre also have a significant effect on insulin production and increase insulin sensitivty.

The leaves and barks of this fruit may help with diabetic management as they contain antioxidants that may help in insulin synthesis.

This fruit is also low in GI index (54), so it may be less likely to cause sugar spikes. Hence, it may further help in managing blood sugar levels ^[10]. However, you must consume it in limited quantities to avoid any adverse impacts.

Pro tip: You can boil its bark in pure water to make a decoction. This can be taken around 20ml to control blood sugar levels naturally. However, you must consult your doctor before doing so.

You can check the fibre content in the fruit in my meal plan by Aashirvaad.

#8. Skin Health

Custard apple leaves are considered significant for skin health. They contain vitamins C and A that may help prevent acne and wrinkles.

Sitaphal is a rich source of L-lysine and L-proline amino acids that may help to develop collagen in the body. Collagen is a structure and elasticity material for the skin tissues. 

The high amount of antioxidants in custard apples may help the body fight the signs of ageing & free radical damage to the cell membrane. 

The skin may look young, and sitaphal may strengthen the growth of new cells. It may contribute to reverse discolouration and ageing discolouration. The skin may look shinier and toned out ^[11].

Moreover, these vitamins may also give a radiant look to your skin. In addition, it has many antioxidants, such as carotenoids that may help reduce the damage caused by free radicals.

These antioxidants may also slow your ageing process, thus helping your skin to repair itself naturally. Other nutrients like Vitamin B6, zinc, and copper may prevent many skin conditions, such as allergies and abscesses ^[12].

You can make a DIY custard apple face mask by mixing mashed ripe custard apple and applying it to your face. It will work as a revitalizing mask, leaving it glowing and refreshed 

#9. Hair Health

You will be amazed to know how the custard apple may benefit your hair. You can apply the paste made of custard apple seeds that might help with issues like dandruff and lice ^[13]. Vitamin C may also help increase collagen production, contributing to shinier and healthier hair.

However, remember that the seeds extract may be toxic if it comes in contact with the eyes. Therefore, you must speak with a healthcare provider before using it.

Pro Tip: You can make a decoction by crushing and grinding custard apple leaves. Let it simmer for about 20 minutes. Let it cool, and it can be used to wash hair. It is a fantastic remedy for dandruff.

Custard apple powder may inhibit scalp inflammation and prevent hair fall, and its paste may be used for smoothening and straightening hair.

#10. Energy and Mood Boost

The calorie content in these custard apples may supply the body with glucose and fructose, two simple sugars needed to maintain energy needs ^[11].

It may also aid in anaemia and relieve tiredness because it’s a good source of  iron. Moreover, it also contains vitamins B6, B9, B3, and magnesium that may help nourish the body and uplift the mood.

The potassium content of the fruit may help in reducing weakness and fatigue. It may also help in strengthening muscles.

Ancient text also consider it as a balya which means strength-giving.

Things to Keep in Mind While Eating Custard Apple

Although this fruit may be excellent for your health, you must remember that some parts contain toxins that may damage the nervous system if eaten in high quantities ^[12].

• The black skin and seeds contain a neurotoxin – annonacin that can be dangerous for human health. So, always remove the seeds and skin when you eat. 
• Some people may even have allergies after eating custard apples. If you face rashes, itches, and irritation, you may want to avoid it.
• It is also an a good source of fibre; if eaten in excess, it may lead to stomach pain, bloating, and tightness & diarrhoea.
• People facing kidney issues, such as hyperkalemia, CKD (chronic kidney disease), AKI (acute kidney infections) should also discuss with an expert dietician before eating this fruit as it may not be beneficial for them as it contains potassium.

How to Include Custard Apple in Your Diet?

Custard apple is a delicious and healthy fruit that may be included in your balanced diet. You can eat custard apples in many ways.   

It can be eaten as a fruit, added to smoothies, yoghurt, ice-creams, pies, or other desserts, such as kheer.

Custard Apple Basundi

Ingredients:

• Milk – 1 litre
• Granulated sugar – ¼ cup
• Cardamom powder – ½ teaspoon
• Custard apple pulp – ¾ cup

Method:

• Tear the sitaphal in half, scoop out the pulp, and put it in a food processor or chopper.
• Pulse it for 3 to 4 minutes, and the seeds will separate from the pulp. Now remove the seeds and keep the pulp separate.
• Heat milk on medium heat in a non-stick pan.
• Cook the milk until it is reduced to half. Remember to keep stirring to avoid milk sticking to the pan’s bottom.
• At the same time, keep scrapping the sides and remove any solidified milk. You can put this scrapping back into the pan.
• Once it reaches half mark, add cardamom powder and sugar, stir well and cook for 3-4 minutes.
• Remove it from heat and cover it to avoid the cream or malai layer forming on top.
• Let it cool down. Once cooled, add the fruit pulp and mix well.
• Keep it refrigerated and chill it for a few hours.
• You can garnish it with dried rose petals or nuts before serving.

Custard Apple Firni

Preparation time – 30 minutes and serves – 2

Ingredients:

• Milk – 1 litre
• Rice – 100 gm
• Sugar – 3 tablespoons
• Cardamom powder – 1 teaspoon
• Custard apple – 2 ripe

Method:

• Remove the seeds of the custard apple and mash the pulp.
• Wash and soak the rice for 30 minutes.
• After 30 minutes, strain and dry the rice on a kitchen towel.
• Once dried, coarsely grind the rice.
• Place the milk on medium heat and let it heat until there is a boil.
• Reduce the heat and let it be on for 8-10 minutes.
• Stir regularly to avoid it getting stuck to the bottom.
• Add the grinded rice and cook on low heat until fully cooked and the milk thickens.
• Add cardamom powder and sugar and cook for 2-3 minutes.
• Turn off the flame and let it cool.
• Add mashed custard apple and keep it for chilling.
• Serve chilled.

How to Choose a Custard Apple?

• The first thing to look at is the colour of the fruit. A good quality and ripe custard apple will be pale green in colour.This colour means the fruit is ready to eat. If you find the fruit in a dark green colour, it is still unripe. You can still buy it, but let it rip before you eat.
• Do not buy the ones with purple or black colouring as they may be rotten and not fresh.

Conclusion

Custard apple is not just a delicious treat but also a powerhouse of essential nutrients that may offer many health benefits.

Irrespective of whether you enjoy it as a snack or add it to your smoothies or shakes, this fruit may be a nutritious and healthy addition to any diet.

FAQs