Cherimoya is a sweet, pulpy, and fragrant rich fruit. It is also known as soursop.
It belongs to family Annonaceae, in the genus of Annona.
Scientific name: Annona cherimola.
Like cherimoya, custard apple is another fruit popular in India Pakistan and other South Asian regions. Custard apple (sugar apple) belong to the same family and its scientific name is Annona reticulata.
Yet they both belong to the same family but they have different nutritional value.
In this article, we will focus on nutrition value and health benefits of cherimoya.
1. Good Source of Nutrient
Cherimoya is a sweet and flavourful fruit. Along with its taste, you will get a good dose of nutrients when you add to your diet.
100 grams of cherimoya contains: (1)
- Protein – 1.57g (3%)
- Dietary fiber – 3g (8%)
- Folate – 23mcg (6%)
- Niacin (Vitamin B3) – 0.644 mg (4%)
- Pantothenic acid (Vitamin B5) – 0.345mg (7%)
- Pyridoxine (Vitamin B6) – 0.257mg (20%)
- Riboflavin (Vitamin B2) – 0.131mg (10%)
- Thiamin (Vitamin B1) – 0.101mg (8%)
- Vitamin C – 12.6mg (21%)
- Potassium – 287mg (6%)
- Copper – 0.069 (8%)
- Magnesium, Manganese, Phosphorus – 4%
That’s a lot of nutrients is a small and sweet fruit. You can enjoy the sweet delicacies and even you receive a good nutritional value.
With a good amount of nutrients, they are best to add in sherbet, smoothies or your fruit dressing.
Wrap up: Cherimoya contains a good amount of nutrients making it a perfect addition to the diet.
2. High in Antioxidants
Free radicals, oxidative stress, and inflammation are the leading cause of modern-day chronic disease. (2)
Increased oxidative stress and inflammation increase the level of reactive oxygen species (ROS) and free radicals.
High free radicals can increase DNA mutation and damage. To prevent the damage, antioxidants play the lead role.
Antioxidants keep the level of free radicals in check. They neutralize free radicals before they damage any DNA, thus protecting many of degenerative disease.
Protection from cellular damage is the reason for a lowered risk of cancer, neurodegenerative disease, cardiovascular disease, aging, etc.
Cherimoya is a good source of antioxidant and several polyphenolic antioxidants.
100 grams of cherimoya contains 12.6 mg of Vitamin C which is 21% of Daily Value.
Vitamin C is a strong antioxidant which makes its potential to provide protection against free radicals.
Acetogenin compounds such as asimicin, bullatacinare, etc., also provide antioxidant property.
With a wide range of antioxidants, cherimoya provides a great deal of antioxidants dose thus improving antioxidants activity.
Wrap up: With high Vitamin C and polyphenolic antioxidants it proves to be a beneficial fruit to stay protected from free radicals and inflammation.
3. Healthy for Heart
Cherimoya contains a good amount of nutrients which also makes it healthy for the heart.
Heart disease is no one killer around the world.
Among all the fruits, you can get heart-healthy nutrients from cherimoya.
High fiber, potassium, and antioxidants prove beneficial for heart health.
Potassium is an important nutrient required to balance the potassium-sodium level.
The modern diet rich in processed food has increased the intake of sodium which isn’t good for heart health. High sodium intake increases the blood pressure which increases the risk of stroke.
To balance the sodium level and lower the blood pressure, potassium plays an important role.
Fruits are a great source of potassium yet lowest in sodium. With an increased intake of fruits will increase the intake of potassium and lower sodium level, thus lowering the blood pressure.
Potassium intake among hypertension patients has found to lower the blood pressure and so the risk of stroke. (3)
High potassium reduces the blood pressure and lowers the risk of stroke by 24%. (4)
If you are looking for a snack, instead of choosing a calorie and sodium dense processed food, choose a serving of fruit. By choosing fruit you will cut the sodium intake while increasing the potassium intake.
Potassium isn’t the only nutrients that cherimoya provides.
Fiber is another heart-healthy nutrients responsible to lower the “bad” LDL cholesterol.
High LDL cholesterol in the blood is said to increase the risk of heart disease.
Dietary fiber can help to lower the cholesterol by limiting the absorption.
Dietary fiber absorbs major of cholesterol in the intestine and eliminates it. (5)
With the decreased absorption of cholesterol, the level of cholesterol in the blood starts to decrease.
Cherimoya also contains a good amount of antioxidant and polyphenolic antioxidants.
High antioxidants activity in the body provides protection to cholesterol from free radicals. Oxidation of cholesterol can result in plaque buildup thus narrowing of arteries. This condition results in atherosclerosis, thus increasing the risk of heart attacks, stroke, and peripheral vascular disease.
The fiber is responsible to lower the cholesterol level in the blood while the antioxidants protect the cholesterol from damage.
With all these protective factors, cherimoya proves a good addition for a healthy heart.
Wrap up: Cherimoya lowers the blood pressure, lowers LDL cholesterol in the blood and protect cholesterol from oxidation. With combined effect, it provides an overall benefit to the heart.
4. Helps to Produce Neurotransmitter
Cherimoya is a good source of Pyridoxine also known as vitamin B6.
100 grams of cherimoya fruit provides 0.257 mg which is 20% of the recommended intake.
High level of Vitamin B6 is one of the reasons you like cherimoya fruits.
Vitamin B6 is co-factor in the synthesis of neurotransmitters like dopamine, epinephrine, GABA, melatonin, norepinephrine, and serotonin.
Serotonin and dopamine level affects the mood. Increased level of serotonin and dopamine is responsible for decreased anxiety, depression, fatigue, and pain.
Dopamine, epinephrine, GABA, norepinephrine, and serotonin improves mood, memory, cognitive function and alertness.
Melatonin improves the sleep quality which is also responsible for better mood and recovery.
Wrap up: With increased intake Vitamin B6 from cherimoya the production of brain neurotransmitter increases. These neurotransmitter improves mood and fights stress and anxiety
5. Boost Immunity
100 grams of cherimoya provides 12.6mg of Vitamin C which is 21% of the recommended intake.
Vitamin C intake is recommended to improve immunity.
Vitamin C is responsible for the production and function of white blood cells required for better immunity. (6)
It helps the body to produce antibodies that neutralize invading microbes. While the antioxidants property of Vitamin C protects from the toxic chemical produced to fight against pathogens. (7)
Wrap up: With high vitamin C, cherimoya improves the immunity to fight against common and chronic health problems.
6. Protects From Cancer
Increased free radicals and chronic inflammation are the reason for the increased risk of cancer.
Both factors are responsible for the damage of healthy cells which is responsible for the development and spread of cancer.
Antioxidants (Vitamin C) and polyphenolic compounds in cherimoya provide protection from free radicals and inflammation.
They help to control the free radicals and calms down the inflammation. With better protection from the leading cause of cancer, you can stay protected from many types of cancer. (10)
Wrap up: The antioxidant and polyphenolic compounds provide a cherimoya high antioxidant activity.