Fruit packed with vitamin C and fibre can improve blood pressure and protect heart
A lesser-known fruit, packed with fibre, vitamin C, and potassium, could do wonders for your health, including helping to regulate blood pressure and protect the heart. The fruit in question is the custard apple - or cherimoya.
It's not widely known in the UK as it's more commonly found in parts of South America, Asia, and Spain. This large, green, conical or heart-shaped fruit reportedly tastes like a blend of banana, pineapple, strawberry, and mango.
But beyond its delicious flavour, the custard apple offers numerous health benefits. As per Alimente, a Spanish health and lifestyle website, the fibre content of custard apples exceeds that of kiwi, making it an "excellent ally" for intestinal transit.
READ MORE: I eat the same breakfast every day and my gut health score is 93 out of 100
READ MORE: Doctor warns having this in your bathroom can lead to grim infections
Moreover, its vitamin C content boosts defences and aids collagen formation, while its high potassium levels support muscle function and fluid elimination. With negligible fats or proteins, this fruit is a healthy and light addition to any diet.
Women’s Health suggests that the fibre and antioxidant content of custard apples could help reduce the risk of cardiovascular disease. It stated: "The high levels of fibre and antioxidants in custard apples, most notably polyphenols, are known to improve cardiovascular health, reducing inflammation and oxidative stress — both which can increase risk of heart disease."
Furthermore, the fruit is believed to be beneficial for maintaining stable blood pressure levels.
"High in potassium (one cup contains 617.5mg — 10 percent of recommended daily allowance) and magnesium (one cup contains 52.5mg — six percent of RDA), nutrients which are known to help regulate blood pressure, it’s thought consuming custard apples could help dilate blood vessels, thereby lessening the risk of heart disease and stroke," it said.
However, caution is advised as custard apples contain a toxin named annonacin, so it's crucial to remove the skin and seeds, and eat them in moderation.
"This is also advisable as, despite all these superstar benefits, they are high in calories and sugar," Women’s Health noted. The publication also highlighted that the fruit is packed with antioxidants, mood-enhancing B6, and immunity-boosting vitamin C, and can:
Enhance eye health
Increase collagen production
Aid digestion
Promote liver health.
To enjoy a custard apple, simply slice it in half, discard the black seeds, and scoop out the creamy flesh with a spoon. It's also perfect for creating delicious sorbets, smoothies, or even jams.