While most individuals tend to favor a select few fruits and vegetables consistently, the global diversity of these foods is astonishing, with thousands of varieties cultivated worldwide, many of which might be completely unknown to you. One such exotic fruit is sapodilla (known as chikoo in India), a delightful treat that remains largely unfamiliar to many in the United States, despite its popularity in regions such as India, Thailand, and Mexico.

This article provides a comprehensive overview of sapodilla, detailing its nutritional composition, potential health advantages, and various ways to savor this unique fruit.

What is sapodilla?

Manilkara zapota, more popularly referred to as sapodilla, is an evergreen tree believed to have originated in regions like Mexico, the Caribbean, and Central America. Today, its cultivation has spread across various parts of the world, most notably in India (India).

This tree can reach impressive heights of up to 98 feet (30 meters) and produces distinctive round or egg-shaped fruits known as sapodillas.

In North America, the fruit retains the name sapodilla; however, it is recognized as naseberry in the British West Indies, chicku in India, chickozapote in Mexico, sapotillier in the French West Indies, and dilly in the Bahamas.

The sapodilla fruit features a brown, rough exterior, measuring around 2–3.5 inches (5–9 cm) in diameter, and typically weighs between 2.6–7 ounces (75–200 grams). Inside, the flesh boasts a yellow to light brown hue, with textures ranging from soft to slightly gritty, depending on the specific variety.

Once fully ripe, sapodillas deliver a deliciously sweet flavor, primarily due to their high sugar content. While they are often enjoyed raw, they also make a delightful addition to beverages and various baked goods.

Moreover, different parts of the sapodilla tree, including the leaves, bark, and fruit, have been utilized in traditional medicine practices to address ailments such as fever, ulcers, and arthritis.

Research has indicated that sapodillas are rich in potent plant compounds, in addition to a variety of essential vitamins and minerals. Consequently, incorporating this fruit into your diet may yield numerous health benefits.

Manilkara zapota is indeed a remarkable tree that produces sweet, nutrient-dense fruits known as sapodillas.

Nutrition

Sapodilla, also known as *chikoo* in India, is a fruit that boasts a wealth of essential vitamins and minerals, making it a nutritious addition to any diet. This tropical delight is especially notable for its high fiber content.

Let’s dive into the nutritional profile of a standard 100-gram serving of sapodilla:

• Calories: 82
• Carbs: 22 grams
• Protein: 0.4 grams
• Fat: 0.5 grams
• Fiber: 5.3 grams
• Vitamin C: 21% of the Daily Value (DV)
• Folate: 5% of the DV
• Pantothenic acid (B5): 8% of the DV
• Iron: 6% of the DV
• Potassium: 4% of the DV
• Copper: 14% of the DV
• Magnesium: 4% of the DV

Many individuals struggle to consume adequate fiber, which is crucial for maintaining digestive and heart health. Opting for high-fiber fruits like sapodilla is a delicious method to boost your fiber consumption.

Moreover, sapodillas are a fantastic source of vitamin C, an essential nutrient that plays a role in various bodily functions, including neurotransmitter synthesis, collagen formation, and immune system support. Vitamin C also serves as a potent antioxidant, safeguarding your cells from oxidative stress, which can contribute to the development of various diseases.

But there's more! These fruits are also rich in copper, a trace mineral that is critical for the formation of new blood cells, brain function, immune responses, and hemoglobin production—the protein in red blood cells that carries oxygen.

In addition to these benefits, sapodillas offer smaller quantities of other vital nutrients, including potassium, magnesium, iron, folate, and vitamin B5 (pantothenic acid).

Potential Health Benefits

Sapodillas (chikoo) are celebrated for their impressive concentration of beneficial plant compounds and dietary fiber. While scientific studies specifically examining the effects of consuming sapodilla on human health are currently limited, it is reasonable to infer that this delightful fruit may contribute positively to health due to its rich array of nutrients and phytochemicals.

A Source of Powerful Plant Compounds

Numerous bioactive components have been extracted from sapodilla fruit, including triterpenes and polyphenols such as tannins and flavonoids. Notably, sapodilla fruit extracts are rich in phenolic compounds like gallic acid and quercetin, both of which exhibit remarkable antioxidant properties. Research indicates that a diet abundant in polyphenols, including gallic acid and quercetin, could lower the risk of several chronic conditions, ranging from cardiovascular diseases to type 2 diabetes.

Interestingly, a study involving 4,592 participants discovered that a higher intake of polyphenols correlated with decreased biological aging. Biological aging refers to the fundamental aging processes that can predict overall mortality and disease susceptibility, distinguishing itself from chronological aging, which merely measures the time elapsed since birth.

This advantage is attributed to the potent antioxidant and anti-inflammatory properties inherent in polyphenols, which help shield the body's cells from damage that could otherwise hasten biological aging and elevate disease risk. Animal studies and older test-tube experiments have shown that sapodilla extract possesses significant antioxidant capabilities and may protect against cellular damage. For instance, one rodent study revealed that sapodilla fruit extract improved liver damage markers in rats suffering from toxin-induced liver injury.

However, it is essential to note that you don’t necessarily need to consume sapodilla to enjoy these health benefits; all fruits and vegetables are rich in protective compounds that promote health when consumed regularly as part of a balanced diet.

High in Fiber

Sapodilla is a remarkable source of dietary fiber, a nutrient vital for maintaining gut health, heart health, and regulating body weight. Specifically, fiber nourishes gut bacteria, supports regular bowel movements, induces feelings of fullness, and aids in the regulation of blood sugar and cholesterol levels. An earlier study comparing the fiber content of 37 fruits commonly available in Thailand, such as durian, guava, apple, Chinese pear, and star fruit, found that sapodilla ranked highest in fiber content.

Remarkably, sapodillas contain approximately 5.3–11.5 grams of fiber per 100-gram serving. It is recommended that women under 50 consume around 25 grams of fiber daily, while men in the same age group should aim for 38 grams. In contrast, many individuals in North America typically consume only about 15 grams of fiber each day. Including sapodilla and other fiber-rich foods, such as fruits, legumes, and vegetables, can help you meet your daily fiber goals and reduce the risk of various health issues, including colon cancer and heart disease.

Other Potential Benefits

Beyond offering an array of phytochemicals and dietary fiber, sapodillas are also abundant in vitamins and minerals, particularly vitamin C and copper, both of which play crucial roles in immune function. Additionally, they provide a substantial amount of potassium, a mineral that is often deficient in many people's diets. Adequate potassium intake is essential for nervous system function, blood pressure regulation, and more. Insufficient potassium levels can negatively impact health in various ways, including increasing the risk of stroke and heart disease.

Moreover, some animal studies suggest that sapodilla fruit may possess blood sugar and cholesterol-lowering properties. For instance, one study indicated that administering sapodilla fruit juice to rodents over 50 days led to notable reductions in blood fat and blood sugar levels. Additionally, sapodilla fruit extract has demonstrated antitumor activity in some older rodent studies. However, it remains uncertain whether sapodilla would yield similar effects in humans consuming typical amounts, indicating a need for further research to elucidate its potential benefits.

In summary, sapodilla is rich in fiber and plant compounds exhibiting antioxidant and anti-inflammatory activities that could enhance health in various ways. Nonetheless, more research focusing on human subjects is essential to fully understand its benefits.

Are There Potential Downsides to Consuming Sapodilla?

Sapodilla (known as *chikoo* in India) has been an integral part of various diets worldwide for centuries, cherished for its sweet, grainy flesh. Generally, indulging in the fruit's flesh is considered safe for the majority of people.

However, it is important to note that a small number of individuals may experience an allergic reaction to sapodilla. Both historical and contemporary studies indicate that certain proteins present in sapodilla can trigger allergic responses, including severe anaphylactic reactions in sensitive individuals.

Moreover, one should be cautious and refrain from consuming sapodilla seeds.

While certain varieties of sapodilla are seedless, others feature flat, glossy black seeds measuring approximately 1/4 inch (2 cm) in length.

These seeds are equipped with a protruding hook on one end, posing a risk of getting lodged in the throat if ingested.

Additionally, according to past research, sapodilla seeds are known to contain compounds such as saponin and sapotinin. Ingesting an excess of six seeds may lead to adverse effects, including abdominal discomfort and vomiting.

While enjoying the flesh of sapodilla is safe and pleasurable, it is crucial to avoid the seeds. Allergic reactions to sapodilla are uncommon, but they can occur in susceptible individuals.

How to Enjoy Sapodilla

Sapodillas, often dubbed the “brown sugar fruit” due to their sweet, malty flavor and soft, grainy texture that mirrors the essence of brown sugar, make for a delightful addition to your diet. Their unique taste and texture not only tantalize the palate but also offer various ways to incorporate them into your meals.

To fully appreciate sapodillas, they should be consumed when ripe, indicated by their softness to the touch. A simple yet enjoyable way to eat them is to slice the fruit in half, remove the seeds, and savor the flesh straight from the skin.

For those looking to explore culinary uses, sapodillas can be creatively added to a variety of recipes, including jams, fruit salads, syrups, cake batters, chutneys, and custards, offering a sweet twist to traditional dishes.

The Final Takeaway

Manilkara zapota, commonly known as sapodilla, is a remarkable evergreen tree that originates from Mexico, the Caribbean, and Central America. This tree is renowned for its delicious fruits, which are not only a delightful treat but also packed with essential nutrients.

These fruits serve as an excellent source of dietary fiber, vitamins such as vitamin C, and vital minerals like copper. Additionally, they contain beneficial plant compounds, particularly polyphenols, which have protective properties. The sapodilla is naturally sweet and can be savored fresh; however, it also lends itself beautifully to a variety of sweet and savory dishes.

For most individuals, sapodilla is completely safe to consume, although it’s crucial to avoid the seeds, and a small percentage of people may experience allergies to this fruit.