Chiku (Sapota) Unleashed: Its Nutritional Value, Benefits, and Side Effects

Chiku, also known as sapota, is a tropical fruit that delights the palate while offering impressive health benefits. Packed with essential nutrients and antioxidants, this sweet, creamy fruit supports digestion, boosts the immune system, and promotes healthy, glowing skin. Thanks to its rich fibre content and vital minerals like potassium and calcium, chiku also contributes to heart health, aids in weight management, and helps protect against chronic diseases.

Whether enjoyed as a snack, blended into smoothies, or added to desserts, Chiku is a delicious way to naturally enhance your diet. Let’s explore 12 amazing health benefits of sapota and why this versatile fruit deserves a regular spot on your plate!

This article will explore the impressive benefits of chiku and explain why it should be part of your regular diet.

Chikoo/Sapota Nutritional Value Per 100g

Chikoo (Sapota) is a small fruit with significant benefits—a true powerhouse of natural goodness. Just 100 grams of this sweet delight provides around 83 energy-boosting calories, making this small fruit a true powerhouse! Let’s explore the nutrient-rich profile of chikoo:

Why Sapota (Chikoo) Is Great for Your Health – 18 Proven Benefits

Here are the top benefits of including chikoo in your diet:

1) Antioxidants

Chiku is packed with antioxidants that help combat oxidative stress and guard the body’s cells against damage, reducing the risk of chronic diseases.

2) Aids digestion

The rich fibre content in chiku facilitates smooth digestion by regulating bowel movements and preventing constipation. It also supports the growth of good bacteria, promoting a healthy digestive system.

3) Helps in weight loss

Chiku is a low-calorie fruit high in fibre. Its natural sweetness and fibre content provide a feeling of fullness, curbing hunger pangs and aiding weight loss efforts.

Read more- Ayurvedic diet for weight loss

4) Works well for arthritis

It possesses anti-inflammatory properties, which can help reduce joint inflammation and alleviate arthritis symptoms, relieving individuals suffering from joint pain.

5) Strengthening bones

Chiku is a rich source of calcium and phosphorus, essential minerals for maintaining strong and healthy bones. Regular consumption of chiku can contribute to better bone density and prevent conditions like osteoporosis.

6) Natural cough and cold remedy

Sapota is known for its natural soothing and expectorant properties. It relieves cough and cold symptoms by soothing the throat and clearing congestion.

7) Haemostatic properties

It has haemostatic properties that help blood clot and promote faster wound healing. Thus, it can be beneficial in managing minor cuts or injuries.

8) Boosts immunity

Chiku is loaded with vitamins, including vitamin C, which is known to promote the immune system. Regular consumption of chiku can enhance the body’s defences against infections and diseases.

9) Good for anaemia

It is a good source of iron, a vital nutrient for red blood cell production. Including chiku in the diet can help prevent iron deficiency anaemia and boost energy levels.

10) Relieves stress

The natural compounds in chiku soothe the nervous system, reducing stress levels. Regular consumption can also help promote relaxation and overall well-being.

11) Good for mental health

Chiku’s nutrient profile includes vitamins and minerals that support optimal brain function. It can enhance cognitive abilities, memory, and overall mental well-being.

12) Anti-ageing properties

Chiku is rich in antioxidants, such as vitamin E, which help neutralise free radicals and protect the skin from premature ageing. Regular consumption of chiku can help maintain youthful-looking skin. Sapota fruit is also known for its anti-ageing properties.

13) Quick energy source

Natural sugars and calories in chikoo, such as fructose, provide a quick and sustained release of energy. It can be a healthy, refreshing snack to combat fatigue and boost vitality.

14) Promotes healthy skin

The abundance of vitamins A, C, and antioxidants in chiku nourishes the skin from within, promoting a healthy complexion, reducing blemishes, and enhancing skin radiance.

15) Improve hair growth

Chikoo is rich in vital nutrients like vitamins A, C, and E and minerals such as copper, all of which play a key role in supporting healthy hair. These nutrients help strengthen hair follicles, stimulate hair growth, and reduce hair fall, making chikoo a natural ally for more nutritious, stronger strands.

18) Potential cancer benefits

Chiku contains phytochemicals and antioxidants that may have potential cancer-fighting properties. These compounds help neutralise harmful free radicals, hinder the growth of cancer cells, and lessen the risk of certain types of cancers.

While chikoo offers numerous health benefits, it’s important to remember that it is not a cure or guaranteed preventive measure for any disease. Always consult a qualified healthcare professional for proper diagnosis and treatment of any medical conditions or symptoms you may be experiencing.

If you have diabetes, consult your doctor or nutritionist before eating a chickoo, as it may spike your blood sugar levels.

Precautions To Take While Consuming Chikoo (Sapota)

While consuming chikoo (sapota), taking certain precautions is essential for a safe and enjoyable experience.

• Ensure the chikoos are ripe, as unripe ones can be astringent and cause mouth dryness. 
• Avoid excessive quantities, as chikoo is calorie-dense, and moderation is key.
• If you have diabetes, monitor your intake due to its natural sugars. 
• People with latex allergies should exercise caution, as chikoo contains compounds that may trigger latex-related symptoms.
• Always wash chikoos thoroughly to remove any contaminants.
• If you have health concerns or allergies, consult a doctor before including chikoo in your diet. 

Are There Side Effects of Having Chikoo?

Here are some potential side effects associated with chiku consumption:

1. Allergic reactions

Some individuals may be allergic to chiku fruit. Allergic reactions may include skin rashes, itching, swelling, or breathing difficulties. 

If you encounter allergic symptoms after consuming chiku, seek immediate medical attention.

2. Not healthy for diabetic patients

Chiku fruit is naturally sweet and contains sugars, including fructose. Therefore, individuals with diabetes should consume chiku in moderation or consult their healthcare provider for guidance on incorporating it into their diet.

3. Digestive issues like abdominal pain

Chiku is high in dietary fibre, which is generally beneficial for digestion. However, consuming too much fibre from chiku or sudden increases in fibre intake can cause digestive issues such as bloating, gas, and diarrhoea. Excessive consumption of chiku fruit may also lead to abdominal discomfort and pain. 

5. Inflammation and itching

In rare cases, some individuals may experience oral or skin inflammation or itching after consuming chiku. These symptoms may indicate an allergic reaction or sensitivity to specific compounds in the fruit.

Takeaway!

Chiku isn’t just a sweet tropical treat—it’s a nutrient-packed fruit offering a range of health benefits. With its rich antioxidant content, natural sugars for instant energy, and compounds that support digestive and anti-inflammatory health, sapota is a smart addition to a balanced diet. However, as with any fruit, especially during pregnancy, it’s best to consume it in moderation and consult a healthcare professional for personalised advice.

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Disclaimer

The content provided within this article has been thoroughly verified for accuracy. However, we advise consulting a healthcare professional before utilising any medication or dietary supplements mentioned herein.

Expert Quote:
“Chikoos are wholesome fruits that offer both nutritional and therapeutic value. When enjoyed as part of a balanced diet, they can support digestion, boost energy, and even contribute to immune health. However, if you have any pre-existing health conditions like diabetes, consult your doctor before consuming chikoos.”

–Dr. Sachin Singh

Frequently asked questions:

References

• Srivastava M, Hegde M, Chiruvella KK, Koroth J, Bhattacharya S, Choudhary B, Raghavan SC. Sapodilla plum (Achras sapota) induces apoptosis in cancer cell lines and inhibits tumour progression in mice. Scientific reports. 2014 Aug 21;4(1):6147. [Internet]. [Cited on 2023 July 6]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4139949/ 
• Mirshekari A, Madani B, Yahia EM, Golding JB, Vand SH. Postharvest melatonin treatment reduces chilling injury in sapota fruit. Journal of the Science of Food and Agriculture. 2020 Mar 30;100(5):1897-903. [Internet]. [Cited on 2023 July 6]. Available from: https://onlinelibrary.wiley.com/doi/abs/10.1002/jsfa.10198 
• Ansari SF, Khan AU, Qazi NG, Shah FA, Naeem K. In vivo, proteomic, and in silico investigation of sapodilla for therapeutic potential in gastrointestinal disorders. BioMed Research International. 2019 Dec 10;2019. [Internet]. [Cited on 2023 July 6]. Available from: https://www.hindawi.com/journals/bmri/2019/4921086/abs/