Sapote: 11 curious properties of this fruit that benefit your health

 

It is no coincidence that you are reading this article, many people do not know what sapote is , if you are one of them, here you will discover why it is one of the most attractive and coveted tropical fruits .

In this article I tell you what the sapote is, I show you a table with its nutritional properties, you will discover 11 health benefits of eating sapote and what are the contraindications of eating this fruit, which people should avoid it .

What is the sapote?

The sapote is a tropical fruit characteristic of Mexico and Central America. Depending on its variety, the pulp can be white, black, yellow or reddish . It has a sweet and smooth flavor, which pleases most palates, with a dense texture and unmistakable aroma. It is also known by the name of mamey.

The fruit can be almost round, ovoid or elliptical, when it is immature it is hard, and astringent, it has a smooth skin when ripe. Some fruits do not have seeds, but normally there can be 3 to 5 seeds in a fruit.

The sapote is originally from Mesoamerica, then the Spanish took it to the Philippines, and from there it went to Malaysia. It is found from southern Mexico, Central America to Venezuela and Colombia. Its ability to grow wild allowed its rapid spread.

The word sapote , (it can also be written sapote), is of Aztec origin » Nahuatl » comes from tzapotl . Its meaning is fruit and encompasses the entire family.

 There are several types of sapote , species common to the Sapotaceae family :

• Sapodilla ( Manilkara zapota )
• Yellow sapote ( Pouteria campechiana )
• Mamey ( Pouteria sapota )

And species that are not of the Sapotaceae family :

• White sapote ( Casimiroa edulis )
• Black sapote ( Diospyrus digyna )

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The sapote provides a whole set of essential nutrients that improve our health, and vary a little from one species to another, but before highlighting the benefits of the sapote, first we must know exactly the nutritional composition of these fruits.

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Table with the nutritional value of sapote

The nutritional value of the sapote fruit in 100 grams, includes the following nutrients:

Calories	kcal	83
Protein	gram	0.44
Total lipids (fat)	gram	1.10
Carbohydrates, by difference	gram	19.96
Fiber, total diet	gram	5.3
Calcium, Ca	mg	twenty-one
Iron, Fe	mg	0.80
Magnesium, Mg	mg	12
Phosphorus, P	mg	12
Potassium, K	mg	193
Sodium, Na	mg	12
Zinc, Zn	mg	0.10
Vitamin C, total ascorbic acid	mg	14.7
Riboflavin	mg	0.020
Niacin	mg	0.200
Vitamin B-6	mg	0.037
Folate, DFE	μg	14
Vitamin A, IU	UI	60
Fatty acids, total saturated	gram	0.194
Fatty acids, total trans	gram	0.00
Cholesterol	mg	0

Properties of the sapote and its health benefits

The Mexican Society of Natural History refers to the medicinal use of this fruit as antimalarial, antipyretic (reduces fever), diuretic, and against stomach diseases , this is due to its composition and great nutritional value.

Its medicinal uses are varied, both the fruit and the seeds, the bark and the stem have healing properties and are very popular in Mexican medicine and herbal medicine . Among the properties and benefits of sapote we highlight:

1. Improves digestive processes

When eaten raw, they are an excellent source of fiber, ideal for people with constipation and also aid in the body’s digestive processes. The seeds contain resins and fats that are used as diuretics.

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2. Source of vitamin A, calcium and minerals

Rich in vitamin A , which is obtained directly from the fruit and is essential for good vision and avoiding or delaying the appearance of problems with it.

In addition, it has potassium, a mineral that acts by regulating the electrical activity of the heart, protects cardiovascular health by reducing cholesterol levels, and as a source of calcium, it strengthens bones and teeth.

3. Prevents anemia and takes care of the central nervous system
   

The consumption of sapote provides vitamin B6, which helps with the symptoms of anemia (especially fatigue) and improves it. But also, by containing vitamin C , this fruit increases the absorption of iron from plant foods, preventing or fighting iron deficiency anemia.

It also protects against central nervous system disorders linked to age and aging thanks to the vitamin B3 present in the fruit.

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4. Boosts the immune system

It has a large amount of vitamin C, which helps eliminate free radicals that are so harmful to cells, and in turn stimulates the proper functioning of our immune system with its antioxidant properties .

5. It is antiseptic

It is used to heal throat infections, fight diarrhea and dysentery.

6. Beautify hair and skin

In Central America the oil that is extracted from the seed is used as a skin tonic and to promote hair growth.

7. Improves hypertension

In some areas of northern Mexico, several leaves are boiled to make a tea and taken three times a day helping to normalize blood pressure. Read The 15 best infusions for high blood pressure .

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8. Soothes the pain caused by scorpion sting and other ailments

In Mexican herbal medicine, an infusion is prepared with the leaves, bark and seeds (do not use more than 5 seeds, as they can be toxic) taken once a day to soothe headaches, toothaches , bones, colic and others. .

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9. Fight scabies

In the state of Guerrero in Mexico, the black sapote is used to cure scabies (scabies). They grind the tender fruits until they obtain a dry paste and place it on the affected area.

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10. Improves insomnia and anxiety
    

In the state of Michoacán, it is used to calm nerves and anxiety, a cooking is prepared with the bark and peel of the white sapote , it is drunk as a tea at night and helps to regulate sleep.

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11. Prevents colon cancer

Recent studies have associated the consumption of sapote with prevention in colon cancer, suggesting that it has potent anticancer effects.

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How do you take the sapote?

As it has a very juicy and sweet pulp, ice creams, smoothies, jellies can be prepared, or it can also be enjoyed with yogurt, it all depends on your palate and creativity to cook.

There are countries where cakes, jams, waters, sweet, bittersweet and spicy dishes are made. It is best to eat it natural or canned.

The sapote is delicate, both the pulp and the seeds and is not suitable for high temperatures. The benefits that this tropical fruit offers us are wonderful, and the best thing is that it is very tasty and healthy!

 

Contraindications and adverse effects of consuming sapote

• Consuming it in excess could cause constipation.
• It has been shown that the seed can be toxic if consumed in large quantities.
• It can trigger skin allergies in children.

Sources

1. Manilkara zapota (L.) P. Royen (1953). – SAPOTACEAE – Published in: Blumea 7 (2): 410. 1953.
2. Indigenous Medicinal Flora of Mexico // 2009 © DR Digital Library of Traditional Mexican Medicine
3. Atlas of the Plants of Traditional Mexican Medicine // White Sapote Casimiroa edulis Llave and Lex. Rutaceae. 2009 © DR Digital Library of Traditional Mexican Medicine
4. Botany. Cedillo E. 1990; Castro E. 1988; Chino P. and Jacques P. 1986. Espadas M. and Zita G. 1982; Evangelista V. et al. 1991; Martínez M. A 1984, 1991.
5. Ethnobotany. Cabrera J. et al. 1992; Soto J. 1987.
6. Sapote: typical tropical fruit of Mexico. Agrifood and Fisheries Information Service
7. Jun Ma, Xiao-Dong Luo et al. Bioactive Novel Polyphenols from the Fruit of Manilkara zapota (Sapodilla). Nat. Prod. 2003, 66, 983-986
8. Genoveva Murillo a, Wendy H. Hirschelman b, Aiko et al. Zapotin, a Phytochemical Present in a Mexican Fruit, Prevents Colon Carcinogenesis Journal Nutrition and Cancer
9. Sapodilla National Nutrient Database.
10. https://ndb.nal.usda.gov/ndb/foods/show/301280?manu=&fgcd=&ds=&q=Sapodilla,%20raw