Top 16 Health Benefits of Eating Chiku (Sapota)

Chiku (Manilkara zapota), also known as sapota or Sapodilla, is a tropical fruit that delights the palate while offering impressive health benefits [5]. Packed with essential nutrients and polyphenols, this sweet, creamy fruit supports digestion, boosts the immune system, and may contribute to overall cellular health [4], [6]. Thanks to its rich fibre content and vital minerals like potassium and calcium, chiku also aids in weight management and helps support bone health.

Whether enjoyed as a snack, blended into smoothies, or added to desserts, chiku is a delicious way to naturally enhance your diet. This article will explore the 16 potential health benefits of chiku and explain why it should be part of your balanced diet.

16 Potential Health Benefits of Chiku (Sapota)

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

1. Rich in Antioxidants: Chiku is a good source of antioxidants, including phenolic compounds and flavonoids, that help fight oxidative stress and protect the body’s cells from damage [5]. Regular consumption may support overall health.
2. Supports Digestion: Chiku is rich in dietary fibre, which helps regulate bowel movements and prevent constipation [3]. The fibre content promotes the growth of beneficial gut bacteria, maintaining a healthy digestive environment [5].
3. Aids in Weight Management: Chiku is a low-calorie fruit high in fibre [6]. Its natural sweetness and fibre content provide a feeling of fullness (satiety), curbing hunger pangs and supporting calorie control efforts.
4. May Support Joint Health: Chiku contains natural compounds that exhibit anti-inflammatory properties [4], [5]. These properties may help reduce systemic inflammation, potentially easing symptoms of joint discomfort related to arthritis.
5. Supports Bone Strength: Chiku is a source of essential minerals like calcium and phosphorus, which are crucial for maintaining strong and healthy bones [6]. Regular consumption can contribute to better bone density.
6. Traditional Remedy for Coughs and Colds: In traditional medicine, sapota has been used for its soothing and expectorant properties that may help ease cough and cold symptoms by clearing congestion and soothing the throat [4].
7. May Possess Haemostatic Properties: Chiku has been traditionally cited for its potential haemostatic properties, meaning it may help promote blood clotting and faster wound healing [4]. This is a traditional claim requiring further clinical validation.
8. Boosts Immunity: Chiku is rich in vitamins, especially Vitamin C, which is well-known for supporting a healthy immune system [6]. Eating it regularly may help strengthen the body’s natural defences against infections.
9. Good Source of Iron (Supports Anaemia Prevention): It is a good source of iron, a vital nutrient necessary for red blood cell production [6]. Including chiku in the diet can help prevent iron deficiency anaemia and boost energy levels.
10. Helps Relieve Stress (Traditional Use): Chiku contains natural compounds that, in traditional context, are believed to help calm the nervous system and promote relaxation for better overall well-being [5].
11. Supports Cognitive Health: Chiku’s nutrient profile includes vitamins and minerals that support optimal brain function and may contribute to enhanced cognitive abilities and memory [4], [5].
12. Potential Anti-ageing Properties: Chiku is rich in antioxidants, such as Vitamin E, which help neutralise free radicals and protect the skin from premature ageing caused by environmental damage [5].
13. Quick Source of Energy: Chikoo contains natural sugars, primarily fructose and sucrose, which provide quick and lasting energy [6]. It makes for a healthy, refreshing snack to fight fatigue and support vitality.
14. Promotes Healthy Skin: The abundance of Vitamins A, C, and E, along with antioxidants, nourishes the skin from within, promoting a healthy complexion, reducing blemishes, and enhancing skin radiance [5].
15. May Improve Hair Growth: Chikoo is packed with nutrients like Vitamin A and minerals like copper, which support healthy hair. These nutrients may help strengthen follicles and encourage stronger, more nourished strands [6].
16. Potential Anti-cancer Properties (In Vitro Studies): Chiku contains phytochemicals and antioxidants that have shown potential anti-proliferative and apoptosis-inducing (cell death) properties in cancer cell lines and animal models [1], [5]. Note: Chiku should be seen as a supportive dietary fruit, not as a cure or guaranteed preventive measure against cancer. Always consult a qualified healthcare professional for proper diagnosis and treatment.

Frequently Asked Questions (FAQs)

Q. Is Chikoo safe for diabetes patients?

A. Chiku is naturally high in sugar (fructose and sucrose) and calories. While it contains fibre, people with diabetes should consume it in strict moderation (usually one small fruit per day) and only as advised by their doctor or dietitian, monitoring their blood glucose levels closely after consumption.

Q. When should we not eat Chiku?

A. Because of its naturally high sugar content, it is generally best to avoid eating large amounts late at night, as this can affect blood glucose levels and may interrupt sleep.

Q. Is Chikoo safe during pregnancy?

A. Chiku is a good source of carbohydrates, energy, and essential nutrients, making it a healthy choice during pregnancy. However, due to its sugar content, pregnant individuals should consume it in moderation and consult their obstetrician for personalized dietary advice.

Q. Can Chikoo lower blood pressure?

A. Chikoo is rich in potassium (a known vasolidator) and magnesium, which may help support healthy blood pressure [6]. While it is generally safe for people with high blood pressure, it should not replace medical advice or prescribed antihypertensive treatments.

Q. Can chikoo help alleviate loose motion?

A. Yes, unripe or less ripe chiku is particularly rich in tannins and fibre, which can help add bulk to the stool and facilitate healthy bowel movements, potentially helping to alleviate acute loose motion [3].

References

[1] Srivastava, M., Hegde, M., Chiruvella, K. K., Koroth, J., Bhattacharya, S., Choudhary, B., & Raghavan, S. C. (2014). Sapodilla plum (Achras sapota) induces apoptosis in cancer cell lines and inhibits tumour progression in mice. Scientific Reports, 4(1), 6147. https://doi.org/10.1038/srep06147

[2] Mirshekari, A., Madani, B., Yahia, E. M., Golding, J. B., & Vand, S. H. (2020). Postharvest melatonin treatment reduces chilling injury in sapota fruit. Journal of the Science of Food and Agriculture, 100(5), 1897–1903. https://doi.org/10.1002/jsfa.10198

[3] Ansari, S. F., Khan, A. U., Qazi, N. G., Shah, F. A., & Naeem, K. (2019). In vivo, proteomic, and in silico investigation of sapodilla for therapeutic potential in gastrointestinal disorders. BioMed Research International, 2019, 4921086. https://doi.org/10.1155/2019/4921086

[4] Sharma, P., Deep, A., Kumar, H., Bansal, N., Kumar, S., Arun, & Kumar, D. (2024). Pharmacological potential of (L.) P. Royen (Sapodilla): a narrative review. Journal of Traditional Chinese Medicine = Chung I Tsa Chih Ying Wen Pan, 44(2), 403–407. https://doi.org/10.19852/j.cnki.jtcm.2024.02.001

[5] Rivas-Gastelum, M. F., Garcia-Amezquita, L. E., Garcia-Varela, R., & Sánchez-López, A. L. (2023). Manilkara zapota “chicozapote” as a fruit source of health-beneficial bioactive compounds and its effects on chronic degenerative and infectious diseases, a review. Frontiers in Nutrition, 10, 1194283. https://doi.org/10.3389/fnut.2023.1194283

[6] Padmavathi, D. (2018). A study on nutritional and health importance of “Sapotas.” International Journal of Food Science and Nutrition, 3(1), 184–187. https://www.foodsciencejournal.com/assets/archives/2018/vol3issue1/3-4-63-184.pdf