Sapodilla (Sapota) nutrition facts
|Sapota fruits. Note for rusty grey color raw fruits. (Photo courtesy by Narith5)||Sapodilla. Note for black color seed at the center of pulpy fruit.|
Health benefits of sapodilla
- Sapodilla is rich in dietary fiber (5.6 g/100g), which makes it a good bulk laxative. The fiber content helps relieve constipation episodes and helps protect the mucous membrane of the colon from cancer causing toxins by firmly binding to them.
- The fruit is rich in antioxidant poly-phenolic compound tannin. Tannins are a complex family of naturally occurring polyphenols that neutralize acids by precipitating proteins. Research studies found that tannins have shown to have potential anti-inflammatory, antiviral, anti-bacterial, and anti-parasitic effects. Hence, these compounds have many useful medicinal applications such as anti-diarrheal, hemostatic (stops bleeding) and as a remedy for hemorrhoids.
- Furthermore, the anti-inflammatory effect of tannins help limit conditions like erosive gastritis, reflux-esophagitis, enteritis, and irritating bowel disorders. Some other fruits that are rich in tannins includepomegranate, persimmon, grapes..etc.
- Sapote contains good amount of antioxidant vitamins like vitamin C (24.5% of recommended daily intake per 100 g of fruit) and vitamin A. Vitamin A is essential for vision. It is also required for maintaining healthy mucus membranes and skin. Consumption of natural fruits rich in vitamin A has been known to protect from lung and oral cavity cancers. So also, consumption of foods rich in vitamin C helps body develop resistance against infectious agents and scavenge harmful free radicals.
- Fresh ripen sapodilla are good source of minerals like potassium, copper, iron and vitamins like folate, niacin and pantothenic acid. These compounds are essential for optimal health as they involve in various metabolic processes in the body as cofactors for the enzymes.
There are many cultivars of sapodilla are grown worldwide like-
- Brown Sugar variety – Fruit is medium to small, 2 to 2-1/2 inches long, nearly round. Skin is light, scruffy brown. Flesh pale brown, fragrant, juicy, very sweet, and rich, texture slightly granular. Quality is very good.
- Prolific variety – The fruit is round-conical, 2-1/2 to 3-1/2 inches long and broad. Skin is scruffy, brown, becoming nearly smooth at maturity. Flesh light pinkish, mildly fragrant, texture smooth, flavor sweet, quality good. Tree bears early, consistently and heavily.
- Russel type– The fruit is large, round, 3 to 5 inches in diameter and length. Skin is scruffy brown with gray patches. Flesh is pinkish, mildly fragrant, texture somewhat granular. Flavor is rich and sweet.
- Tikal – A new seedling selection with excellent flavor. Elliptic in shape, light brown in color, smaller than Prolific. Ripens very early.
|Principle||Nutrient Value||Percentage of RDA|
|Total Fat||1.10 g||3.5%|
|Dietary Fiber||5.3 g||14%|
|Pantothenic acid||0.252 mg||5%|
|Vitamin A||60 IU||2%|
|Vitamin C||14.7 mg||24.5%|
Selection and storage
In the store, buy fresh sapodilla with smooth intact skin and without cuts/cracks, bruises or wrinkles. Once ripen, the fruit just yield to gentle thumb pressure.
Preparation and serving method
Here are some serving tips:
- Fresh fruit sections are a great addition to fruit salads.
- Sapodilla-milk shake is a favorite drink in Asia.
- It is also used in ice creams, cakes, pies…etc.