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Healthy Foods
Fruits
Chiku (Sapota): Nutrition facts, benefits and side effects
Dr. Dt. Akanksha Mishra
MS
8 Years of Experience
February 10, 2021
There may be a slight delay in the audio
FoodData Central. United States Department of Agriculture. Washington D.C. USA; Sapodilla, raw
Kumar, Pavan. et al. Antioxidant and Antimicrobial Efficacy of Sapota Powder in Pork Patties Stored under Different Packaging Conditions . Korean J Food Sci Anim Resour. 2018 Jul; 38(3): 593–605. PMID: 30018502
Srivastava, Mrinal. et al. Sapodilla Plum (Achras sapota) Induces Apoptosis in Cancer Cell Lines and Inhibits Tumor Progression in Mice . Sci Rep. 2014; 4: 6147. PMID: 25142835
Riaz, Muhammad Bilal. et al. Pharmacological and computational evaluation of Sapodilla and its constituents for therapeutic potential in hyperactive gastrointestinal disorders . Iran J Basic Med Sci. 2020 Feb; 23(2): 224–235. PMID: 32405366
Ma, Jun. et al. Bioactive novel polyphenols from the fruit of Manilkara zapota (Sapodilla) . J Nat Prod . 2003 Jul;66(7):983-6. PMID: 12880319
Singh, PD. et al. Acute toxicity of seeds of the sapodilla (Achras sapota L.) . Toxicon . 1984;22(1):145-7. PMID: 6719472
Alrashood, Sara T. et al. Protective effect of lyophilized sapodilla (Manilkara zapota) fruit extract against CCl4-induced liver damage in rats . Saudi J Biol Sci. 2020 Sep; 27(9): 2373–2379. PMID: 32884419
Rehman, Zahid Ur and Leiknes, TorOve. Quorum-Quenching Bacteria Isolated From Red Sea Sediments Reduce Biofilm Formation by Pseudomonas aeruginosa . Front. Microbiol., 17 July 2018.
DeFilipps, Robert A. and Krupnick, Gary A. The medicinal plants of Myanmar . PhytoKeys. 2018; (102): 1–341. PMID: 30002597
Dr. Laxmidutta Shukla
BAMS,MD
46 Years of Experience
Dr. Dt. Akanksha Mishra
MS
8 Years of Experience
Dr. Dt. Akanksha Mishra
MS
8 Years of Experience
Dr. Dt. Akanksha Mishra
MS
8 Years of Experience
Dr. Dt. Akanksha Mishra
MS
8 Years of Experience
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All fruits are packed with dietary fiber, vitamins, minerals and antioxidants, which is why the World Health Organization (WHO) recommends the consumption of at least 400g of fruits and vegetables every day for the prevention of chronic diseases like heart disease , cancer , diabetes , obesity and nutritional deficiency .
Of these fruits, chiku or sapota is very popular and widely available in India. This pulpy, brown fruit is naturally sweet and has a grainy texture. The fruit is only edible when it is ripe and is packed with all the fiber , vitamins and minerals that plant-based healthy foods have. What’s more, among tropical fruits, chiku is reported to have the highest antioxidant activity and is considered to be extremely beneficial for health.
Chiku is high in calories but has very low levels of fat and zero cholesterol. This combination makes it a high-energy provider while ensuring that your waistline or cholesterol levels aren’t added to. Chiku, as well as its seeds, leaves and stems, have also been used extensively in Ayurveda since time immemorial for the many medicinal benefits of the entire plant. Read this article to find out more about chiku.
Chiku is a nutrient-dense food which is known to have the highest antioxidant content and activity among all tropical fruits. According to the US Department of Agriculture, the following are the nutritional facts for raw sapodilla fruit.
Like all fruits, chiku is packed with essential nutrients like carbohydrates , vitamins and minerals. Studies, including one published in the Korean Journal for Food Science of Animal Resources in 2018, point out that the edible part of chiku has an exceptionally high concentration of antioxidants like ascorbic acid, carotenoids, quercetin, myricitrin, gallic acid and apigenin. This not only makes chiku extremely nutritious but also enables it to prevent and fight many health issues. The following are all the benefits you can get from consuming chiku regularly when it is in season.
A diet rich in fruits and vegetables is key for weight loss , which is just one of the reasons why including chiku in your daily diet may prove to be quite useful in your weight loss journey. You may wonder if a fruit as sweet as chiku may add to your weight and blood sugar levels, but the fact is that chiku is packed with vitamin A , vitamin B , vitamin C , calcium , magnesium , phosphorus and potassium apart from a plethora of antioxidants - all of which can provide enough nutrients and energy to curb unnecessary cravings and keep you full for a longer time. What’s more, eating chiku instead of a sugary, carb-loaded dessert may help your weight loss goals.
Studies show that fruits like chiku are extremely nutrient-dense, which means they can not only help control inflammation in the body but also boost the immune system by providing sufficient amounts of vitamins, minerals and antioxidants like quercetin, carotenoids and gallic acid. These antioxidants are known to be exceptionally effective in fighting off infections of all sorts, including bacterial infections , viral infections and fungal inf
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