Custard apple nutrition facts indicate high fibre, potassium, and Vitamin C. However, does eating custard apple beneficial for women? What are calories in custard apple? Let’s find out here, including some other health benefits.
Custard apple is a valuable fruit grown in India, Egypt, Brazil, Mexico and other tropical countries. In India, the fruit is called Sitafal, meaning it provides your body with a cooling effect. The fruit pulp has a texture, looks whitish and a little yellowish, has a very good mild fragrant, and tastes sweet.
You can eat custard apple pulp as a natural remedy and use it in several other food preparations. One of the favourite methods of eating custard apple is eating its pulp when ripe. Further, there are several ways to eat custard apples than eating just pulp, e.g. ice cream, fruit juice, or smoothies. Custard apple contains essential nutrients such as vitamin C, fibre, thiamine (vitamin B1), and potassium.
Custard apple can be the most effective remedy for living a disease-free and healthy life. The crude extracts of parts tree, leaves and pure isolated phytoconstituents of its pulp have anti-diabetic, antioxidant and antiviral properties.
In addition, custard apple is beneficial for enhancing the immune system and nervous system. It also helps in the development of the fetus’s brain. Here are some facts about custard apple nutrition facts from IFCT.
Custard apple nutrition facts compared with male and female DRI (Dietary Reference Intake)
Serving size: 100 gm custard cream/pulp
Water – 71.55 gm.
Calories in custard apple
a. Calories in custard apple are 98.88 kCal; as much as 4.94 % of male DRI of 2000 kCal. Further, it can attain 6.59 % of female DRI of 1500 kCal.
b. Protein forms 6.55 % of the calories
c. Carbs form 82.44 % of the calories in custard apple.
d. Fats form 6.10 % of the calories.
Macros in custard apple
a. Protein in custard apple – 1.62 gm, particularly 2.16 % of male DRI of 75 gm. Therefore, it can complete 2.88 % of female DRI of 56.25 gm. To clarify, protein DRI is 15% of calories.
b. Carbs in custard apple – 20.38 gm; therefore, is 7.41 % of male DRI of 275 gm. Thus, it can achieve 9.88 % of female DRI of 206.25 gm. In general, the carbohydrates DRI is 55% of calories.
c. Fats in custard apple – 0.67 gm, notably 1.00 % of male DRI of 66.67 gm. As a result, a woman gets 1.34 % of female DRI of 50.00 gm. Fats DRI is 30% of calories.
d. The fibre in custard apple – 5.10 gm, thus is 13.42 % of male DRI of 38 gm. On the other hand, females get 20.40 % of female DRI of 25 gm.
e. Soluble Fibre – 1.93 gm, particularly 19.30 % of male DRI of 10 gm. Additionally, females will get 19.57 % of female DRI of 9.86 gm.
f. Total Free Sugar – 13.35 gm, which is not only 22.25 % of male DRI of 60 gm but also 26.70 % of female DRI of 50 gm.
Vitamins in custard apple
a. Vitamin A – 0.00 mcg.
b. Thiamine (Vitamin B1) – 0.13 mg, particularly 10.83 % of the daily requirement of males of 1.2 mg. Subsequently, females will get 11.82 % of female DRI of 1.1 mg.
c. Riboflavin (Vitamin B2) – 0.09 mg, therefore, is 6.92 % of male DRI of 1.3 mg. Besides, women also get 8.18 % of female DRI of 1.1 mg.
d. Niacin (Vitamin B3) – 0.69 mg, notably 4.31 % of male DRI of 16 mg and 4.93 % of female DRI of 14 mg.
e. Pyridoxine (Vitamin B6) – 0.07 mg, thus is 5.38 % of DRI of 1.3 mg for males and females.
f. Biotin (Vitamin B7) – 0.76 mcg, therefore, is 2.53 % of DRI of 30 mcg for males and females.
g. Total Folate (Vitamin B9) – 7.60 mcg, as much as 1.90 % of DRI of 400 mcg for males and females.
h. Cobalamin (Vitamin B12) – 0.00 mcg.
i. L-ascorbic acid (Vitamin C) – 21.51 mg, therefore, is 23.90 % of male DRI of 90 mg. Further, it is 28.68 % of female DRI of 75 mg.
j. Calciferol (Vitamin D) – 0.18 mcg, notably 3.60 % of DRI of 5 mcg for males and females.
k. Alpha-tocopherol (Vitamin E) – 0.19 mg, thus is 1.27 % of DRI of 15 mg for males and females.
l. Vitamin K – 58.00 mcg, as much as 48.33 % of male DRI of 120 mcg and 64.44 % of female DRI of 90 mcg.
Minerals in custard apple
a. Calcium – 28.20 mg, particularly 2.82 % of DRI of 1000 mg for males and females.
b. Phosphorus – 40.81 mg, therefore, is 5.83 % of DRI of 700 mg for males and females.
c. Iron – 0.42 mg, notably 5.25 % of male DRI of 8 mg and 2.33 % of female DRI of 18 mg.
d. Magnesium – 38.47 mg, thus is 9.62 % of male DRI of 400 mg and 12.41 % of female DRI of 310 mg.
e. Copper – 190.00 mcg.
f. Manganese – 0.15 mg, particularly 6.52 % of male DRI of 2.3 mg and 8.33 % of female DRI of 1.8 mg.
g. Molybdenum – 0.00 mcg.
h. Zinc – 0.22 mg, notably 2.00 % of male DRI of 11 mg. At the same time, women get 2.75 % of female DRI of 8 mg.
i. Chromium – 3.00 mcg, thus is 8.57 % of male DRI of 35 mcg. Besides, women too get 12.00 % of female DRI of 25 mcg.
j. Selenium – 0.00 mcg.
k. Cholesterol – 0.00 mg.
l. Potassium – 278.00 mg, as much as 5.91 % of DRI of 4700 mg for males and females.
m. Sodium – 3.11 mg, particularly 0.21 % of DRI of 1500 mg for males and females.
n. Omega 3 – 53.47 mg, therefore, is 8.91 % of DRI of 600 mg for males and females.
o. Omega 6 – 78.56 mg, not only 13.09 % of DRI of 600 mg for males and females.
Health benefits of custard apple nutrition
Aside from being a delicious fruit, custard apples also have several health benefits. In addition to being packed with Vitamin C, Fiber, Potassium, and Copper. Besides these, nutrient-rich fruits are also a good source of other essential minerals and vitamins. Read on to discover more about the health benefits of custard apples. You may even want to try them for yourself! Here are some reasons to try them:
a. High in Vitamin C
The antioxidants Vitamin C present in custard apple have many benefits for the human body, including preventing skin diseases. 100g of custard apple can provide 25% of your daily vitamin C requirements.
b. High Fibre
The fibre in a custard apple is good and is one of the healthiest fruits to eat. The fibre content in custard apple is around 20% of the female’s daily fibre allowance.
High fibre intake is linked to reduced cholesterol levels, better bowel movements, management of diabetes and other health benefits.
c. Reduces blood pressure
The high quantities of potassium and magnesium in custard apple make it a beneficial food for your heart.
Magnesium helps relax smooth heart muscle walls and prevents heart attacks.
Potassium maintains normal blood pressure and cardiovascular function.
The antioxidants present in custard apple fight against free radicals in the body and prevent oxidative stress on the skin.
d. Has anti-cancer properties
The Custard apple has many beneficial properties that help it fight off free radicals. It has polyphenolic antioxidants, including Annonaceous acetogenins, which are potent cytotoxins with anti-cancer, anti-malaria, and de-worming properties. It also contains a high vitamin C, which works against free radicals to protect organs from damage.
e. Anti-inflammatory properties
The Custard Apple, or Custard apple, is a common dietary fruit with many nutritional benefits, including anti-inflammatory properties. Custard apples contain various antioxidants that combat oxidative stress, scavenge free radicals, and promote overall health. Custard apples contain over 50% of the daily recommended amount of Vitamin K, which plays a crucial role in bone metabolism and may help protect against osteoporosis. They are also high in phosphorus, which supports healthy bones [PMID: 24822061].
f. Reduce blood sugar
Eating custard apple is suitable for diabetic people. The researchers observed that the ethanolic extract of custard apple leaves reduces the fasting blood glucose (FBG) level. Further, it is also observed to reduce peak blood glucose tested during the glucose tolerance test (GTT).
g. Stress and Depression:
Custard apple contains many B complex Vitamins that control the GABA neuron chemicals in the brain. These neurons ease the mind and benefit, bringing down stress, tension, irritation and depression [PMID: 33919068].
h. Reduces acne
Regular consumption of custard apple reduces sebum production of the skin. Reduction in sebum reduces acne and pimples. The anti-inflammatory characteristics of custard apple fight acne and clear out the pores to avoid a further breakout.
Mix custard apple paste with lemon juice and apply it over the affected area three times a week to control acne.
i. Healthy glowing skin
Custard apple contains a good amount of soluble fibre and antioxidants, making it an excellent cleanser. Frequent intake of custard apple helps to dispose of toxins and waste, giving you healthy and glowing skin. Taking custard apple juice regularly evens out the skin tone and makes it firm.
j. Pregnancy superfood
Custard apple is effective in the growth of a fetus’s brain, nervous system, and immune system. Some believe that regular consumption of Custard apple during pregnancy reduces the probability of miscarriage and reduces labour pain during delivery.
Eating custard apples helps manage mood swings, nausea, and morning sickness during pregnancy. In addition to being helpful for fetus nervous development, it is excellent for the growth of hairs, skin, eyes, skins and blood tissues [ISSN (Online): 0975-8232].
