Sugar apple (Annona squamosa) is a fruit rich in nutrients like fiber and vitamin C, with antioxidant and anti-inflammatory properties that help boost the body's defense system and regulate blood sugar levels.
Sugar apple, also called sweetsop, contains minerals like potassium and calcium, which are important for regulating blood pressure, as well as phosphorous and magnesium, which are essential for bone health.
Sugar apples can be found at farmers' markets and specialty food stores and can be eaten on their own or added to recipes for juice, cakes, and puddings.
Health benefits
The main benefits of sugar apple are:
1. Supporting weight loss
Sugar apple is low in calories, with only 82 calories per 100 g serving, and is a good option to include as part of a weight loss diet.
Sugar apple is also high in fiber, which increases satiety (feeling of fullness) to help reduce hunger and contribute to lose weight. Sugar apple is also rich in vitamin B, which is necessary for maintaining a well-functioning metabolism.
2. Improving gut health
Sugar apple is a high fiber fruit that helps regulate the gut and prevent constipation by increasing stool volume and increasing intestinal motility to make it easier to have a bowel movement.
Sugar apple also possesses anti-inflammatory and antimicrobial properties that can help prevent the development of gastrointestinal (GI) ulcers.
3. Helping control blood sugar
The antioxidants found in the aqueous and alcoholic extracts of sugar apple leaves may help control blood sugar due to a protective effect on the beta cells of the pancreas responsible for insulin production.
For this reason, sugar apple appears to help regulate insulin levels and control blood sugar, which could be helpful in preventing diabetes.
4. Controlling high blood pressure
Sugar apple contains large quantities of potassium, a chemical substance that promotes relaxation of the blood vessels and facilitates blood flow, helping to lower blood pressure. Foods high in potassium, like sugar apple, can therefore be helpful for people with hypertension (high blood pressure).
Additionally, the alkaloids and peptides in sugar apple act as a natural calcium channel blocker to inhibit the release of norepinephrine, a neurotransmitter responsible for increasing blood pressure.
5. Strengthening the immune system
Sugar apple is rich in vitamin C, a powerful antioxidant that stimulates the production of white blood cells that are essential in preventing and combating infections like colds and the flu.
6. Maintaining healthy bones
Sugar apple is rich in calcium, phosphorous, and magnesium, minerals that are fundamental for bone strength and density, helping to prevent diseases like osteoporosis, osteopenia, and rickets.
7. Improving skin quality
The vitamin C present in sugar apple increases the production of collagen, which is important for preventing sagging skin and wrinkles and can improve skin's overall quality and appearance.
The antioxidant action of vitamin C also helps combat free radicals that lead to premature aging.
8. Helping support wound healing
The alcoholic extract of sugar apple leaves helps with wound healing by stimulating skin cells and promoting the formation of glycosaminoglycans and collagen, which are important for wound healing.
This extract also has anti-inflammatory and antihistamine properties that decrease the production of inflammatory substances in the body such as prostaglandins, helping reduce swelling and contribute to wound healing.
9. Reducing pain
The alcoholic extract of sugar apple leaves has analgesic and anti-inflammatory properties that help reduce pain by inhibiting the production of substances like cytokines and interleukins that contribute to the sensation of pain.
10. Helping to combat cancer
Some animal studies suggest that sugar apple may have antitumoral properties that can help reduce the risk of cancer.
This may be due to the presence of anonaine, a bioactive compound, as well as antioxidants like polyphenols and alkaloids found in the sugar apple.
Nutrition facts
The following table provides nutritional information for a 100 g serving of sugar apple:
To obtain all of the benefits listed above, it is important to include sugar apple as one part of a healthy, well-balanced diet.
How to eat
Sugar apple can be consumed fresh, baked, or cooked, and can also be used to make ice cream, smoothies, or tea. Another way to enjoy sugar apple is as a juice, which is healthy, nutritious, and easy to prepare.
While sugar apple has many health benefits, it is important to avoid eating the skin and seeds of this fruit, as they can be toxic.
Sugar apple juice
Ingredients:
- 4 ripe sugar apples;
- 1 apple (peeled);
- 2 cups of water;
- 2 ice cubes.
Directions:
Cut the sugar apples down the middle and remove the peel and seeds. Add all of the ingredients to a blender and blend until smooth.