Chiku (Sapota): Nutrition facts, benefits and side effects

A diet rich in fruits and vegetables is key for weight loss, which is just one of the reasons why including chiku in your daily diet may prove to be quite useful in your weight loss journey. You may wonder if a fruit as sweet as chiku may add to your weight and blood sugar levels, but the fact is that chiku is packed with vitamin A, vitamin B, vitamin C, calcium, magnesium, phosphorus and potassium apart from a plethora of antioxidants - all of which can provide enough nutrients and energy to curb unnecessary cravings and keep you full for a longer time. What’s more, eating chiku instead of a sugary, carb-loaded dessert may help your weight loss goals.

If you are tired of dieting and exercising and are not able to lose weight, then use myUpchar Ayurveda Medarodh Fat Burner Capsule, it has no side effects, order it today and avail the benefits.

Studies show that fruits like chiku are extremely nutrient-dense, which means they can not only help control inflammation in the body but also boost the immune system by providing sufficient amounts of vitamins, minerals and antioxidants like quercetin, carotenoids and gallic acid. These antioxidants are known to be exceptionally effective in fighting off infections of all sorts, including bacterial infections, viral infections and fungal infections. They may also help keep chronic diseases like heart disease, high blood pressure and diabetes at bay.

The fact that fiber-rich foods aid digestion is well known, but did you know that chiku is so effective in regulating bowel movements that Ayurveda recommends its use as a natural laxative and home remedy for constipation? Studies also show that consuming chiku can help the healthy gut bacteria perform vital processes called quorum sensing and quorum quenching, which aid the performance of digestive enzymes. This can help keep digestive disorders at bay. A study published in the Iranian Journal of Basic Medical Sciences in 2020 suggests that consuming chiku may also help prevent diarrhea and peptic ulcers.

A study published in Toxicology Reports in 2019 indicates that both fresh chiku and its juice are packed with phenolic glycosides, which reduce oxidative stress and ensure that the blood vessels are clear of blockages. Chiku also helps control blood sugar and cholesterol levels. These properties combine to make chiku a heart-healthy food. Studies show that it can prevent heart diseases and may also reduce your risks of stroke.

The fruit, as well as the extracts derived from chiku leaves, are considered to reduce oxidative stress and inflammation in the lungs. This is primarily the reason why Ayurveda supports the consumption of chiku when you have respiratory issues like cough, cold and chest congestion. The antioxidants in chiku also help flush out the toxins and harmful bacteria from the lungs, which is why consuming the fruit can help keep your lungs healthy. However, if you are thinking of consuming chiku leaf extracts then consult a doctor about the proper dosage.

Chiku is packed with a plethora of antioxidants, vitamins and minerals, all of which can improve the condition of your skin and prevent skin infection. Vitamin A, C and other antioxidants in chiku can internally slow down the aging process by reducing oxidative stress, inflammation and free radical damage. Consuming chiku may also have an anti-aging effect by visibly reducing signs of premature aging like wrinkles.

(Read more: Home remedies for wrinkles)

Vitamin A, C, and other antioxidants like lutein are necessary for eye health and chiku is chock full of these. A study published in the journal PhytoKeys in 2018 clearly suggests that chiku fruit and other extracts from the Sapodilla plant are used to treat eye infections and eye disorders in the Indian subcontinent. Studies also suggest that consuming chiku may help prevent conjunctivitis and macular degeneration too.

A diet lacking essential nutrients like calcium, copper, phosphorus and magnesium can lead to bone-related diseases like osteoporosis and arthritis. Chiku is packed with these vital nutrients and can therefore help prevent these diseases. What’s more, the antioxidants in chiku may also help relieve the pain and inflammation associated with rheumatoid arthritis. However, you must ensure that you consume ripe fruits as raw chikus may have antinutrient effects on the body.

Chiku is not only nutrient-dense but also a fruit you can safely consume while you are pregnant or breastfeeding. In fact, studies have shown that consuming about 100 grams of chiku could help relieve morning sickness. The antioxidants in chiku may also help you fight off infections during pregnancy and ensure your heart is healthy enough to pump enough blood for two. Many women also suffer from constipation during pregnancy and may also develop hemorrhoids. Consuming chiku may help provide relief on both these counts too.

(Read more: Pregnancy diet)

A study published in Toxicology Reports in 2019 suggests that fruits like chiku are packed with antioxidants that can help preserve the mucus lining of the lungs and the respiratory tract while also ensuring renal health and function. This is the reason why chiku consumption is believed to reduce the risks of lung cancer, oral cancer, colorectal cancer and other cancers too. The fiber content of chiku also aids in keeping the bowels healthy enough to prevent colorectal cancer. However, more research is required to establish this link between chiku consumption and cancer prevention.

Chiku is packed with carbohydrates and fiber, which add bulk to your food and regulate bowel movements. However, overconsumption of chiku may also cause diarrhea and indigestion due to the laxative effects of this fruit. What’s more, consuming raw chiku may also cause constipation, bloating and other stomach problems.

Raw chiku is not only packed with fiber which is most difficult to digest but also contains antinutrients that can harm your ability to absorb nutrients. Consuming raw chiku can therefore cause malabsorption syndrome and also lead to allergies especially due to the latex present in raw chikus. If you consume underripe chiku accidentally and have symptoms like skin rashes, throat obstruction and other allergic reactions then consult a doctor immediately.