Mamey Sapote Fruit - Health Benefits, Nutrition Facts, Taste, Side Effects

Mamey sapote fruit (scientifical name – Pouteria sapota) is a medium-sized tropical fruit, that is native to Mexico and Central America.

It belongs to the family of Sapotaceae and the sapote tree can attain a height up to 25 m.

The fruit ripens quickly, making long-term storage difficult, however, once it is mashed, the flesh freezes well. It has a large center pit, similar to an avocado.

Nutrition Facts

100 g of sapote flesh contains:

  • Energy – 520 kJ (120 kcal);
  • Pantothenic acid (vitamin B5) – 0.397 mg (8% DV);
  • Carbohydrates – 32.1 g;
  • Niacin (vitamin B3) – 1.432 mg (10% DV);
  • Sugars – 20.14 g;
  • Folate (vitamin B9) – 7 mcg (2% DV);
  • Dietary fiber – 5.4 g;
  • Vitamin E – 2.11 mg (14% DV);
  • Fat – 0.46 g;
  • Calcium – 18 mg (2% DV);
  • Iron – 0.78 mg (6% DV);
  • Protein – 1.45 g;
  • Manganese – 0.204 mg (10% DV);
  • Phosphorus – 26 mg (4% DV);
  • Thiamine (vitamin B1) – 0.013 mg (1% DV);
  • Zinc – 0.19 mg (2% DV);
  • Sodium – 7 mg (0% DV);
  • Riboflavin (vitamin B2) – 0.116 mg (10% DV);
  • Potassium – 454 mg (10% DV);
  • Vitamin B6 – 0.72 mg (55% DV);
  • Magnesium – 11 mg (3% DV);
  • Vitamin C – 23 mg (28% DV).

Health Benefits of Mamey Sapote FruitMamey Sapote

Fiber

Fiber is a part of a plant (fruits, vegetables, legumes, nuts, and seeds) which cannot be digested by the human body. The fact that dietary fiber is mostly left intact is an excellent thing since it creates bulk that helps in moving harmful carcinogens and stool through the digestive tract.

Dietary fiber may also prevent intestinal cancer due to the fact that it increases the speed of food moving through the intestinal tract, that reduces the time for harmful substances to build up.

Additionally, eating high fiber foods may help control your blood glucose (sugar), that can lower your risk of developing type 2 diabetes mellitus.

A regular diet rich in fiber may also help keep you fuller longer, that prevents hunger between meals.

100g of this fruit has 5.4 g of dietary fiber.

Prevents Stroke

Potassium is an essential mineral which decreases the risk of stroke, helps relax blood vessels and reduces blood pressure.

This mineral is also a natural diuretic due to the fact that it helps in removing excess amount of sodium (the primary compound in table salt) from the human body through urine.

Moreover, high levels of potassium allow more oxygen to reach the brain. This, ultimately, increases cognitive function and stimulates neural activity.

100g of this fruit contains 454 mg of potassium which is about 10 percent of the daily recommended intake.

Boosts Metabolism

Manganese is a trace mineral which helps convert fats and proteins into energy, activate strong antioxidant enzymes, and support bone and cartilage formation.

Another important role of this essential trace mineral is to support the enzyme superoxide dismutase, a potent antioxidant enzyme which prevents inflammation and free radical damage inside the body.

A deficiency of manganese can result in the following signs and symptoms:

  • myasthenia gravis (a chronic neuromuscular disease which leads to varying degrees of skeletal muscle weakness);
  • high blood pressure;
  • lower cholesterol levels;
  • a reduced protein metabolism;
  • hair color loss;
  • excessive bone loss;
  • hearing loss;
  • atherosclerosis (hardening of the arteries);
  • fainting;
  • high blood sugar;
  • nausea.

100g of this fruit contains 0.204 mg of manganese which is approximately 10 percent of the daily recommended intake.

Vitamin Cs

This vitamin is most famous due its important role is in the formation of collagen, the most abundant protein in the body, that is present in all types of connective tissue like cartilage, bones, tendons, and ligaments.

Here are some of the ways vitamin C is useful:

  • supports protein metabolism;
  • heals wounds;
  • plays a crucial role in strengthening the immunity;
  • prevents infections;
  • improves non-heme iron (the iron found in fruits and vegetables) absorption;
  • used in prevention and treatment of some types of cancer;
  • keeps connective tissue and bones strong;
  • keeps skin healthy;
  • maintains a healthy bone structure.

100g of this fruit contains 23 mg of vitamin C that is approximately 27 percent of the daily recommended intake.

Reduces Inflammation

Vitamin E encompasses a group of 8 compounds that include both tocotrienols and tocopherols. It is a fat-soluble antioxidant which can rejuvenate your beauty as well as health.

The anti-inflammatory and immune function of this vitamin in people with active rheumatoid arthritis (an autoimmune disorder which occurs when the immune system attacks its own body’s tissue) has been proven in a clinical study conducted on 78 sufferers.

100g of the mamey fruit contains approximately 2.11 mg of vitamin C which is about 14 percent of the daily recommended intake.

Vitamin B2d

Vitamin B2, also referred to as riboflavin, has also been strongly associated with the potential prevention of early aging. Furthermore, riboflavin helps to get rid of particles in the human body that can damage the cells as well as has the capacity to reduce the risk of cardiovascular disease.

Riboflavin is also used by the human body to metabolize food into energy by helping in the metabolism of fat, carbohydrate, and protein.

A vitamin B2 deficiency may lead to the following symptoms:

  • fatigue;
  • loss of appetite;
  • anxiety;
  • glossitis of tongue;
  • photophobia;
  • conjunctivitis;
  • dermatitis;
  • fissures and sores at the corner of mouth and lips.

100g of the mamey fruit contains about 0.116 mg of vitamin B2 that is about 10 percent of the daily recommended intake.

Vitamin B3

Vitamin B3, also known as niacin, is an essential vitamin for human health especially due to its many enzymatic functions. According to the data, niacin is essential for about 50 different processes in the human body.

This vitamin also works to prevent the formation of LDL (bad cholesterol in the body) as well as it works in conjunction with other compounds to correctly maintain and repair the body.

Moreover, niacin may support normal vascular contractions and supports the integrity and structure of the lining of arteries and vessels.

100g of the mamey sapote fruit contains 1.432 mg of niacin which is approximately 10 percent of the daily recommended intake.

Vitamin B5

Pantothenic acid, also referred to as vitamin B5, is a water-soluble vitamin that is needed to make the neurotransmitter acetylcholine and is involved in the Kreb’s cycle of energy production.

This vitamin also helps the body use other vitamins (especially riboflavin) more effectively and it is essential in maintaining a healthy digestive tract.

Moreover, pantothenic acid may help reduce triglycerides in individuals who have high cholesterol levels, according to several small, double-blind studies.

100g of the fruit contains 0.397 mg of pantothenic acid which is about 8 percent of the daily recommended intake.

Vitamin B6

Vitamin B6, also referred to as pyridoxine, is an important nutrient for a strong immune system defense.

As a metabolic enhancer, vitamin B6 helps the human body to unlock energy and facilitates the release of stored glycogen from the muscle tissue and liver.

Additionally, pyridoxine has been shown to help epilepsy sufferers, particularly babies under one year which are experiencing the first signs of epilepsy seizures.

100g of the mamey sapote fruit contains 0.72 mg of vitamin B6 which is about 55 percent of the daily recommended intake.

Taste

The flavor of this fruit is a combination of pumpkin and sweet potato with undertones of chocolate, almond, vanilla, and honey.

Side Effects of Mamey Sapote Fruit

There are no scientifically proven side effects of this fruit.

References

https://evols.library.manoa.hawaii.edu/bitstream/10524/49152/1/mamey_sapote.pdf
https://onlinelibrary.wiley.com/doi/pdf/10.1111/j.1745-4514.2003.tb00269.x
 

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