Health Benefits of Cherimoya

Cherimoya, also known as the “custard apple” due to its creamy, custard-like texture, is a tropical fruit that originates from the Andean valleys of Ecuador, Colombia, Peru, and Bolivia. Praised for its sweet, fragrant flavor, cherimoya has been a popular choice in many cuisines. Beyond its delightful taste, cherimoya is packed with essential nutrients that offer various health benefits.

Cherimoya, often hailed as one of the most exotic and delectable fruits in the world, is a tropical gem native to the Andean valleys of South America. Known scientifically as *Annona cherimola*, this fruit has earned the nickname “custard apple” due to its rich, creamy texture and sweet, custard-like flavor, which is reminiscent of a blend of banana, pineapple, and vanilla. With its green, scaly skin and soft, juicy flesh, cherimoya is not only a treat for the taste buds but also a nutritional powerhouse, offering an array of essential vitamins, minerals, and antioxidants.

Cherimoya has been cherished for centuries, dating back to the time of the Incas, who cultivated the fruit in the high-altitude regions of Ecuador, Colombia, Peru, and Bolivia. Today, it is enjoyed in various parts of the world, from the Mediterranean to the tropical regions of Asia, and even in California. Despite its growing popularity, cherimoya remains relatively unknown to many, making it a hidden treasure in the world of fruits.

Nutritional Composition

Cherimoya is a nutrient-dense fruit, meaning it provides a substantial amount of vitamins and minerals relative to its calorie content. Below is the nutritional profile for a typical serving size of 100 grams of cherimoya:

Macronutrients

Cherimoya is relatively low in calories, making it a good option for those mindful of their energy intake. A significant portion of cherimoya is water, contributing to its hydrating properties and juicy texture. While it may not be a major protein source, cherimoya provides a small amount of protein, contributing to the overall nutrient profile. Additionally, its low fat content complements its status as a heart-healthy option. Cherimoya is rich in carbohydrates, primarily in the form of natural sugars and fiber, which contribute to its sweet flavor and energy-providing qualities. Although,  The natural sugars in cherimoya make it a deliciously sweet fruit, this also means that it should be consumed in moderation, especially by those monitoring their sugar intake. The fiber content supports digestive health by promoting regular bowel movements and contributing to feelings of fullness.

Micronutrients

Sodium (7 mg). With very low sodium levels, cherimoya is a heart-friendly fruit that won’t contribute to high blood pressure.

Calcium (10 mg). Cherimoya provides a modest amount of calcium, essential for bone health.

Iron (0.27 mg). The iron content is low but contributes to the daily requirement, particularly important for preventing anemia.

Potassium (287 mg). Cherimoya is a good source of potassium, which is vital for maintaining healthy blood pressure levels and overall cardiovascular health.

Magnesium (17 mg). This mineral supports various biochemical functions in the body, including nerve function and blood sugar control.

Phosphorus (26 mg). Phosphorus is essential for bone and teeth formation, and cherimoya offers a small but beneficial amount.

Vitamin C (12.6 mg). Cherimoya is a decent source of vitamin C, an antioxidant that supports immune function, skin health, and iron absorption.

Thiamine (0.1 mg) & Riboflavin (0.13 mg). These B vitamins are crucial for energy metabolism and maintaining healthy nerve function.

Niacin (0.64 mg). Niacin, another B vitamin, plays a role in DNA repair and stress responses.

Vitamin B6 (0.26 mg). Cherimoya provides a notable amount of vitamin B6, which is important for brain development and function, as well as for the production of serotonin and norepinephrine, which regulate mood.

Vitamin A (0.21 mcg). Though present in very small amounts, vitamin A is essential for vision, immune function, and skin health.

Folate (23 mcg). Folate is crucial for DNA synthesis and repair, making it particularly important during periods of rapid growth, such as pregnancy.

This fruit is also rich in various phytochemicals, such as acetogenins, which are known for their antioxidant properties.

Role in Human Nutrition

1. Rich in Antioxidants

Cherimoya is packed with antioxidants, such as vitamin C, polyphenols, and acetogenins. These compounds help neutralize free radicals in the body, reducing oxidative stress, which is linked to chronic diseases like heart disease, cancer, and neurodegenerative conditions (1).

A test-tube study revealed that both the peel and pulp of cherimoya are rich in antioxidants (2).Notably, the compounds found in the peel demonstrated a particularly strong ability to prevent oxidative damage. This finding highlights the potential health benefits of consuming not just the flesh of the fruit, but also considering the peel, which is often discarded. While the peel is not typically eaten due to its texture and taste, exploring ways to incorporate its beneficial properties into your diet—such as through smoothies or extracts—could maximize the nutritional value of cherimoya.

 The high antioxidant content of cherimoya makes it a powerful ally in protecting your cells from damage and promoting overall health.

2. Improves Eye Health

Cherimoya contains several nutrients that are beneficial for eye health, particularly vitamin C and carotenoids like lutein (3). Lutein is known for its role in protecting the eyes from oxidative stress and harmful blue light, which can contribute to age-related macular degeneration (AMD) (4) and cataracts. By incorporating cherimoya into your diet, you may help safeguard your vision, particularly as you age.

3. Helps Prevent High Blood Pressure

Cherimoya is rich in nutrients that play a key role in regulating blood pressure, particularly potassium and magnesium. Impressively, just 1 cup (160 grams) of this fruit provides about 10% of the recommended daily intake (RDI) for potassium and over 6% of the RDI for magnesium. Potassium and magnesium counter the effects of sodium and dilates the blood vessels which in turn helps in lowering the blood pressure (5)(6).

Research also suggests that with every additional 100 mg of magnesium consumed daily, the risk of high blood pressure decreases by 5% (7). Regular consumption of magnesium and potassium-rich foods like cherimoya can help lower the risk of hypertension and related cardiovascular issues, such as stroke and heart attack.

4. Enhances Mood

Cherimoya is a good source of vitamin B6 (pyridoxine), which plays a crucial role in neurotransmitter synthesis, including serotonin and dopamine. These neurotransmitters are responsible for regulating mood and emotions (8). Adequate intake of vitamin B6 can help reduce symptoms of depression, anxiety, and irritability (9). Therefore, adding cherimoya to your diet may contribute to a more stable and positive mood.

5. Combats Inflammation

Chronic inflammation is at the root of many diseases, including heart disease, diabetes, and arthritis. Cherimoya contains anti-inflammatory compounds, including antioxidants and acetogenins such as kaurenoic acid which help reduce inflammation in the body (10). By lowering inflammatory markers, cherimoya may help protect against the development of chronic diseases and promote overall health.

6. Promotes Healthy Digestion

Cherimoya is rich in dietary fiber, which is essential for digestive health. The soluble fibers in cherimoya play a crucial role in supporting gut health. These fibers serve as food for beneficial gut bacteria and undergo fermentation, leading to the production of short-chain fatty acids (SCFAs) (11) that not only provide energy for your body but may also offer protection against inflammatory conditions of the digestive tract, such as Crohn’s disease and ulcerative colitis (12).

By promoting regular bowel movements and nourishing the gut microbiome, cherimoya and other fiber-rich foods contribute to overall digestive health.

7. Strengthens Immunity

The immune-boosting properties of cherimoya can be attributed to its high vitamin C content. Vitamin C is essential for the production of white blood cells, which defend the body against infections (13). Additionally, the antioxidant properties of vitamin C help protect the immune cells from oxidative damage. Regular consumption of cherimoya can support a strong immune system, helping to fend off colds, flu, and other illnesses.

Anticancer Potential

Cherimoya is rich in flavonoids like catechin, epicatechin, and epigallocatechin, which have been demonstrated in test-tube studies to inhibit the growth of cancer cells (14)(15). These compounds may inhibit the growth of cancer cells by disrupting their energy production. While more research is needed to fully understand cherimoya’s potential anticancer effects, its rich content of antioxidants and phytochemicals suggests it may contribute to cancer prevention as part of a balanced diet.

8. Aids in Weight Management

   Although cherimoya is sweet and satisfying, it is relatively low in calories and high in fiber, making it a good choice for those looking to manage their weight. The fiber content helps you feel full longer, reducing overall calorie intake.

9. Enhances Skin Health

The antioxidants and vitamin C in cherimoya contribute to healthy skin by promoting collagen production, which helps maintain skin elasticity and firmness (19). This can reduce the appearance of wrinkles and other signs of aging.

Potential Side Effects

While cherimoya is generally safe to eat in moderation, there are some potential side effects to be aware of:

• Toxic Seeds: The seeds of cherimoya contain compounds called annonacin, which are toxic if ingested. Eating the seeds can cause symptoms such as vomiting, diarrhea, and even more severe neurological effects in large quantities (16). It is important to remove the seeds before consuming the fruit.
• Allergic Reactions: Some individuals may experience allergic reactions to cherimoya, including itching, swelling, or difficulty breathing. If you have a known allergy to fruits in the Annonaceae family, it is advisable to avoid cherimoya.
• Interference with Medications: The potassium content in cherimoya could potentially interfere with medications (20) for blood pressure or heart conditions. If you are on such medications, consult your healthcare provider before incorporating cherimoya into your diet.
• High Sugar Content: Although cherimoya is a natural source of sugars, it is relatively high in sugar compared to other fruits. Individuals with diabetes or those monitoring their blood sugar levels should consume cherimoya in moderation.
• Potential Neurotoxicity: Cherimoya, along with other fruits from the Annona species, contains a compound called annonacin, a neurotoxin that can negatively impact the brain and nervous system (17) Research indicates that high intake of Annona fruits in tropical regions is associated with an increased risk of developing a form of Parkinson’s disease that is resistant to standard treatments.

Annonacin is present in all parts of the cherimoya plant, but it is most concentrated in the seeds and skin. While the flesh of the fruit is typically safe for consumption, care should be taken to avoid ingesting the seeds or skin to minimize exposure to this potentially harmful compound. It’s important for consumers to be aware of these risks, particularly in areas where cherimoya and related fruits are regularly consumed in large quantities. Moderation and proper preparation can help reduce the potential health risks associated with annonacin.

The Bottom Line

Cherimoya is a delicious and nutritious fruit with a variety of health benefits, from supporting heart and eye health to boosting the immune system and improving digestion. However, it is essential to be mindful of the potential side effects, particularly the toxic seeds and high sugar content. As with any food, moderation is key. When enjoyed responsibly, cherimoya can be a delightful addition to a healthy diet.

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