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. This article will explore the 16 impressive health benefits of chiku and explain why it should be part of your regular diet.
16 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 that help fight oxidative stress and protect the body’s cells from damage. Regular consumption may support overall health and lower the risk of certain chronic conditions.
2) Supports Digestion
Chiku is rich in fibre, which helps regulate bowel movements and prevent constipation. It also promotes the growth of beneficial bacteria, maintaining a healthy digestive system.
3) Help in Weight Management
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.
4) Supports Joint Health
Its anti-inflammatory properties may help reduce joint inflammation, ease arthritis symptoms, and provide relief from joint pain.
5) Supports Bone Strength
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 Remedy for Coughs and Colds
Sapota has natural soothing and expectorant properties that may help ease cough and cold symptoms. It can soothe the throat and provide relief from 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 rich in vitamins, especially vitamin C, which supports a healthy immune system. Eating it regularly may help strengthen the body’s natural defences against infections.
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) Helps Relieve Stress
Chiku contains natural compounds that may help calm the nervous system, ease stress, and promote relaxation for better overall well-being.
11) Supports Mental Well-being
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 Source of Energy
Chikoo contains natural sugars like fructose that provide quick and lasting energy. It makes for a healthy, refreshing snack to fight fatigue and support 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) May Improve Hair Growth
Chikoo is packed with vitamins A, C, and E, along with minerals like copper, which support healthy hair. These nutrients may help strengthen follicles, reduce hair fall, and encourage stronger, more nourished strands.
16) May Help Reduce Cancer Risk
Chiku contains phytochemicals and antioxidants that may have potential cancer-fighting properties. These compounds help neutralise harmful free radicals, hinder the growth of abnormal cells, and may reduce the risk of certain types of cancer.
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.
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.
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 (FAQs)
Yes, it is safe to eat chikoo on an empty stomach. It can be consumed as the first meal before breakfast or even before a workout to boost energy and enhance the output during a workout.
High amounts of carbohydrates and essential nutrients in chikoo make it a healthy choice to be consumed during pregnancy.
Chiku is safe for people with diabetes when consumed in moderation. Check your blood glucose levels before consuming the fruit to avoid unwanted spikes. Consult your doctor or dietician before consuming chikoo.
Chickoos contain high levels of fructose and sucrose, which can alter your glucose levels and interrupt your sleep. So, it is best to avoid eating them at night.
Chikoo is rich in potassium, which may help support healthy blood pressure. While it is generally safe for people with high blood pressure, it should not replace medical advice or prescribed treatments.
Chikoo has a high water content and is known for its diuretic properties. Adequate hydration is vital for maintaining kidney function, and chikoo can help promote hydration. It also contains essential nutrients like potassium, which benefits kidney health.
Chikoo has a high water content and is known for its diuretic properties. Adequate hydration is vital for maintaining kidney function, and chikoo can help promote hydration. It also contains essential nutrients like potassium, which benefits kidney health.
Chikoo is generally considered alkaline and does not contribute significantly to increased acidity. However, individual tolerance and factors such as ripe or overripe chikoo consumption may vary, so it is advisable to monitor personal reactions and consult a doctor if experiencing acidity-related symptoms.
Chikoo is a relatively low-purine fruit. Purines are compounds that break down into uric acid in the body. So, individuals with gout or high uric acid levels may consume chikoo in moderation as part of a balanced diet.
Chikoo contains nutrients and antioxidants that may support liver function. Its natural fibre aids digestion and promotes a healthy gut, which can indirectly benefit the liver. While these effects are promising, more research is needed to confirm Chikoo’s specific benefits for liver health.
The ideal amount of chiku (sapota) you can eat daily depends on factors like age, overall health, and individual nutritional needs. However, as a general guideline, enjoying one to two chikus per day is generally considered safe and beneficial for most healthy individuals. However, always consult your doctor before consuming chikoos if you have diabetes or other chronic health conditions, as the fruit is naturally high in sugar and calories.
Yes, chikoo can be beneficial for hair health. It is rich in vitamin A, which supports sebum production and may help keep the scalp moisturised and healthy.
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/
- 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
- 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
- Padmavathi, D. (2018). A study on nutritional and health importance of “Sapotas.” International Journal of Food Science and Nutrition 184 International Journal of Food Science and Nutrition, 3(1), 184–187. https://www.foodsciencejournal.com/assets/archives/2018/vol3issue1/3-4-63-184.pdf
Leave a Reply