Atemoya: 6 Health Benefits, Nutrition & How to Eat (w/ Recipes)

Atemoya (Annona atemoya) is a fruit that is associated with many health benefits, like promoting weight loss, preventing premature aging and preventing cardiovascular diseases.

This fruit is produced from crossing a custard apple (Annona cherimola) with a sugar apple (Annona squamosa), making it a great source of fiber, phenolic compounds and vitamin C. It naturally contains antioxidant and laxative action, and can also help to keep you full.

Like the custard apple, atemoya's pulp is white, but it also has a sweeter flavor and fewer seeds, making it easier to consume. Atemoyas is typically found in more tropical climates, and is common in South America, but is also cultivated in Florida or available for purchase online.

Health benefits

The main health benefits of atemoya are:

1. Preventing cardiovascular diseases

Atemoyas are high in fiber and can therefore reduce fat absorption in the gut. This can help reduce overall LDL cholesterol levels, reducing the risk for cardiovascular diseases, such as heart attack, atherosclerosis and angina.

2. Combating constipation

The fibers present in atemoya add bulk to the stool and stimule the natural flow of the feces through the intestines. This can be beneficial for preventing and treating constipation. Check-out other fruits for constipation that you can incorporate into your diet.

3. Preventing premature aging

Atemoya can help to prevent premature aging as it contains vitamin C, epicatechin and catechin. These are nutrients and phenolic compounds with antioxidant action that can protect healthy skin cells from damage caused by free radicals.

In addition, the vitamin C in atemoya can also help with the formation of collagen, a protein that is responsible for keeping skin firm and elastic, and for preventing wrinkles and sagging.

4. Promoting weight loss

This fruit's high fiber content can also help to keep you full, making it a great option for managing hunger and promoting weight loss.

However, to achieve weight loss, it is essential to maintain a healthy diet and an active lifestyle. 

5. Preventing anemia

Atemoya is a great source of vitamin C, a nutrient that is important for iron absorption in the body. Having adequate levels of iron in the body is essential for hemoglobin production, which is typically reduced in those with anemia. See a list of other foods with vitamin C that you can consume to prevent anemia. 

6. Preventing diabetes

The fibers in atemoya help to slow down carbohydrates absorption in food, which can regulate glucose levels and prevent conditions like insulin resistance and diabetes.

Difference between custard apple and atemoya

Custard apples, scientifically known as Annona squamosa, have rough, scale-like peels that easily come off of the pulp. They also have many seeds, and are mildly sweet, with a slightly acidic flavor.

Atemoya (Annona atemoya) is a fruit that is obtained from crossing a custard apple with the sugar apple. It generally has a smoother peel, fewer seeds and an overall sweeter flavor in comparison

Nutritional information 

The following table outlines the nutrients in 100 g of atemoya:

To obtain all the benefits that atemoya can offer, this fruit should be incorporated into a healthy diet and an active lifestyle.

How to eat

Although there is no specific recommended amount of atemoyas you should eat per day, the minimum daily recommendation of fruit in general is between 2 to 3 servings per day, which corresponds to between 160 g and 240 g of atemoya per day.

Atemoya can be consumed on its own or used in recipes for juices, cakes, ice creams and mousses, for example.

Can diabetics eat atemoyas?

Atemoyas can be incorporated into diabetic diets when consumed in moderation and incorporated into nutrient-dense recipes.

Healthy atemoya recipes

Some healthy recipes made with atemoya include:

1. Atemoya juice

Ingredients:

• 1/2 cup of seedless atemoya pulp
• 1 cup of filtered or boiled water
• Ice as desired

Instructions:

Place all ingredients in a blender and mix for 2 minutes until smooth. Pour into a cup and drink immediately.

2. Atemoya cake

Ingredients:

• 2 cups of atemoya pulp
• 1 cup of whole grain flour
• 1/2 cup of brown sugar or culinary sweetener as desired
• 1 cup  of olive oil or linseed oil
• 2 eggs
• 1 teaspoon of baking powder.

Instructions:

Remove the seeds from your atemoya and blend the pulp in a blender until you have 2 cups to use. Place the 2 cups of atemoya pulp, eggs and olive oil in the blender and blend again for another 2 minutes.

Add the flour and sugar in a separate bowl, then add the atemoya mixture. Mix well with a wooden spoon. Then add the baking powder and stir until smooth. Pour the dough to a greased cake pan and bake in a preheated oven at 355ºF (or 180ºC) for about 20 to 25 minutes. Wait for it to cool and serve immediately.