8 Wonderful Health Benefits of Custard Apple

Custard apple, also known as sitaphal or sharifa, is a cone-shaped fruit with scaly skin and creamy sweet flesh.

It has a sweet taste similar to the tropical fruit such as banana and pineapple. Custard apple is rich in fiber, vitamins, and minerals and serves the body with numerous health benefits. It boosts immunity, fights inflammation, and promotes eye and heart health ^{(1, 2)}. The fruit with its high-calorie content and natural sugars is a great dessert and a nutritious snack.

The pulp of this fruit coats shiny black seeds that are not consumed as there are poisonous.

Custard Apple Benefits are:

Custard apples are loaded with antioxidants, which help fight free radicals in the body.

Free radicals at a high level can lead to oxidative stress which is related to chronic illness, including cancer and heart diseases ⁽³⁾.

There are certain compounds present in kaurenoic acid, flavonoids, carotenoids, and vitamin C which are known for their powerful antioxidant effects.

A study found out that both the peel and pulp are an excellent source of antioxidants with the compound in peel especially effective in preventing oxidative damage ⁽⁴⁾.

Researches also show that food rich in carotenoids help boost eye health and reduce the risk of heart disease and certain cancers ^{(5, 6)}.

Custard apples contain carotenoid antioxidant lutein which is one of the main antioxidants in the eye that maintains healthy vision by fighting free radicals ^(7).

Also, there are numerous studies that associate lutein intake with good eye health and lower the age-related macular degeneration (a condition that leads to eye damage and vision loss) ^(7,8).

Lutein also protects the eye against other issues such as cataracts.

Therefore, lutein-rich food such as custard apple is good to be consumed for eye health.

Custard apple is an excellent source of vitamin B6, a vitamin that plays an important role in the creation of neurotransmitters including serotonin and dopamine which help regulate mood ^{(9, 10).}

Inadequate intake of vitamin B6 can lead to mood disorders. Its low levels are linked with depression in older adults ^{(11, 12)}.

Custard apples contain 30% of RDI for vitamin B6, intake of which helps reduce the risk of depression ^(13).

Custard apples being a good source of potassium and magnesium helps keep the blood pressure level under control.

Both potassium and magnesium dilate the blood vessels which help lower the blood pressure ^(14).

A review done noted that consuming 4700 mg of potassium per day can reduce the systolic and diastolic blood pressure by 8 mm Hg to 4 mm Hg ^(15).

One cup of custard apple offers 5 grams of dietary fiber which is 17 % of the RDI.

Fiber cannot be digested or absorbed and adds bulk to the stool and helps it move through the intestine ^(16).

The soluble fiber feeds the good bacteria as well as undergoes fermentation to produce short-chain fatty acids which include butyrate acetate and propionate ^{(17, 18).}

Short-chain fatty acids protect the body against inflammatory conditions which affect the digestive tract such as Crohn’s disease and ulcerative colitis ^(19).

There are some compounds in custard apple which might have cancer-fighting properties.

The flavonoids in custard apple include catechin, epicatechin, and epigallocatechin, which have been shown to stop the growth of cancer cells in test tube studies ^{(20, 21).}

Few studies suggest individuals who consume a diet rich in flavonoids have a lower risk of certain cancers such as those of stomach and colon ^{(22, 23).}

Custard apple is loaded with vitamin C, a nutrient that boosts immunity and fights infection and diseases.

Vitamin C deficiency is linked with impaired immunity and a greater risk of infections ^(24).

Vitamin C reduces the occurrence of various diseases, therefore, consuming custard apple which is its rich source ensures adequate immune health.

Chronic inflammation can lead to dangerous illnesses including heart diseases and cancer.

Custard apple contains several anti-inflammatory compounds including kaurenoic acid which has shown to decrease inflammatory proteins in animal studies ⁽²⁵⁾.

Additionally, it has powerful antioxidants that have powerful anti-inflammatory effects in the test tube and animal studies ^(26).

Decreasing the level of inflammation may decrease the risk of suffering from diseases.

Custard apple is loaded with nutrients that benefit the body. However, there is some amount of toxic compounds in the seeds and skin which is why it is safe to peel the skin and remove the seeds while eating it.