Cherimoya: Health Benefits and Nutritional Value
If you like tropical fruit, you may be familiar with cherimoya. If you don’t know this fruit yet, don’t worry! You’re really not alone. But this delicious sweet fruit is worth trying. Is this fruit not only deliciously sweet, but also healthy? You can read that here.
What is cherimoya?
Cherimoya, also called ‘Jamaica apple’, may not be something you see every day. It is a tropical fruit that grows on a tree that loses its leaves during dry times.
You can find this fruit in South America, China and the Mediterranean, among others. And let’s not forget our Spanish friends, because Spain is one of the largest producers in the world!
Cherimoya grows all year round. This heart-shaped fruit has a green or sometimes light purple skin with scales.
The fruit has a heart-shaped green or light purple skin with scales and the flesh is creamy and white. Delicious! But pay attention to the inedible kernels, they are poisonous.
Cherimoya tastes like a mix of strawberries with whipped cream and pineapple. Is your mouth watering yet?
If you find it in the store, make sure you don’t wait too long to enjoy it, as it doesn’t last very long. A ripe cherimoya is soft and the skin starts to turn black. Tip: do not store an unripe cherimoya in the refrigerator, as this will stop the ripening process.
Try the fruit with (raw) ham, in fruit salads or as sorbet ice cream. Or use a few spoons in a shake with other ingredients such as yogurt or milk. Believe me, you will thank me for this tip.
RESUME
Cherimoya is also known as ‘Jamaica apple’. The flesh of this fruit is creamy and white. It tastes like pineapple and strawberries with whipped cream.
Is cherimoya healthy?
I hear you thinking: ‘Is cherimoya healthy?’ Absolute! This fruit is packed with healthy vitamins and minerals, and the fiber is good for your intestines.
If you eat a lot of plant-based food, it is also a great source of protein. Curious why this exotic fruit is so healthy? Then don’t wait any longer and read on!
What is the nutritional value of cherimoya?
Let’s take a look at the nutritional value of this fruit. Below you can read the nutritional value per 100 grams.
- Energy: 75 kcal
- Fat: 0.68 g
Of which saturated fat: 0.23 g - Carbohydrates: 17.7 g
Of which sugar: 12.9 g - Fiber: 3 g
- Protein: 1.57 g
- Salt: 0.01 g [2]
What nutrients does cherimoya contain?
Are you wondering what nutrients this fruit contains? We have listed it for you.
| Nutrient | Quantity | Recommended Daily Allowance (RDA) |
| Potassium | 287 mg | 3500 mg |
| Calcium | 10 mg | Men and women 18-24 years: 1000 mg Men 25-69 years and women 25-49 years 950 mg Women 60-69 years 1100 mg |
| Magnesium | 17 mg | Men 350 mg Women 300 mg |
| Iron | 0.27mg | Men and women who do not menstruate 11 g Women who do menstruate 16 mg* |
| Selenium | 0 µg | 70 µg |
| Zinc | 0.16 µg | Men (>18 years) 9 ug Women (>18 years) 7 ug Pregnant women 9.1 ug Breastfeeding women 11 ug |
| Vitamin A | 0 ug | Men 800 μg Women 680 μg |
| Vitamin D | 0 µg | 10 μg >70 years People with tanned skin People who rarely go outside and/or cover their hands and face 20 μg |
| Vitamin E | 0.27mg | Men 13 mg Women 11 mg |
| Thiamine (vitamin B1) | 0.10mg | 0.1mg |
| Riboflavin (vitamin B2) | 0.13mg | 1.6mg |
| Vitamin B6 | 0.26mg | Men and women 1.5 mg Men >50 years 1.8 mg |
| Folic acid | 23 μg | 300 μg Pregnant and lactating women 400 μg |
| Vitamin B12 | 0 µg | 2.8 μg |
| Niacin | 0.13mg | 16 mg |
| Vitamin C | 12.6 mg | 75 mg |
| Iodine | 0 µg | 150 μg Pregnant and/or lactating women 200 μg. |
| Phosphorus | 26mg [2] | 550 mg (>18 years) [3] |
What are the health benefits of Cherimoya?
Are you now wondering: ‘What exactly is so healthy about cherimoya?’ Let’s take a look at these properties. Below you can read how this delicious fruit contributes to good health.
‘A cherimoya for thirst’
This fruit is very juicy. A cherimoya contains no less than 79.9 grams of water per 100 grams. This makes the ideal fruit during a summer day. This is also a good snack to go during a long walk.
It is not only during those summer days that you should pay attention to sufficient fluid intake, but every day. In order to function properly, your fluid balance must remain approximately the same.
Whatever you lose, for example through sweating, must be replenished. With a delicious cherimoya it all becomes a lot easier.
Full of healthy nutrients
Cherimoya is a true powerhouse when it comes to healthy nutrients. It is bursting with antioxidants, vitamins and minerals. The amount of B vitamins is especially high, mainly B1 (thiamine), which is important for your energy metabolism.
In addition, it contains quite a bit of protein compared to other types of fruit. This is an important building block for your body to make new cells.
It also makes you feel full, which can help you maintain your weight and even lose weight. Would you like to lose weight? Then follow our free weight loss training now.
Rich in antioxidants
Cherimoya is full of these powerful substances, which protect our body against free radicals. Many free radicals in our body cause oxidative stress, which increases the risk of various chronic diseases such as cardiovascular disease.
It contains the powerful antioxidants vitamin C, caretenoids and flavonoids. And those carotenoids are responsible for the beautiful color of the fruit. Flavonoids are bioactive substances that are said to have the same health benefits as vitamins and minerals.
Possibly healthy for your eyes
Did you know that cherimoya is also good for your eyes? It contains lutein, an antioxidant that promotes eye health and may lower the risk of macular degeneration. This condition causes eye damage and vision loss.
RESUME
Cherimoya is full of vitamins and minerals, mainly vitamin B1. It also contains antioxidants, which protect us against diseases. This fruit also contributes to the health of your eyes.
Good for heart health
But that’s not all! Cherimoya is also good for your heart. It’s full of potassium and magnesium, which support your blood pressure. The dietary fiber in this fruit also contributes to this. Furthermore, eating fruit in general is linked to a lower risk of cardiovascular disease.
It makes you happy
And it doesn’t just make us happy because it looks so cheerful. But it also contains a lot of vitamin B6, which plays a role in the production of neurotransmitters such as serotonin and dopamine. These substances are important for a good mood.
If you consume too little of this substance, you could even suffer from mood disorders, such as depression.
Happy belly
Last but not least, cherimoya makes our bellies happy! The fibers feed our intestinal bacteria and ensure healthy intestinal flora, and the insoluble dietary fibers contribute to good bowel movements.
RESUME
Cherimoya is packed with healthy nutrients, including antioxidants, vitamins, minerals and dietary fiber. Due to its dietary fiber, cherimoya contributes to a happy belly and a healthy heart. Cherimoya can also contribute to a good mood.
Is cherimoya good for weight loss?
Are you now asking yourself: ‘What if I want to lose weight?’ Cherimoya is also a good choice. It’s low in calories, so you can enjoy it without worrying about weight gain. But keep it to one portion, because it contains a lot of sugars.
The proteins and dietary fiber, on the other hand, provide a feeling of satiety, which makes losing weight easier. For example, eat it as a snack or as a healthy dessert.
Does cherimoya fit into a low-carb diet?
And what about a low-carb diet? Whether cherimoya deserves a place in this diet depends on the type of diet you follow. Some diets do not allow you to eat fruit at all, while others do. So, check whether fruit is allowed. If so, eat small amounts of cherimoya because of the sugars.
How often and when to eat cherimoya?
One serving of cherimoya at a time is more than enough. Try to vary it with other fruit to get all the valuable nutrients. ‘Eat the rainbow’ with a fruit bowl with, for example, strawberries , blueberries and bananas .
Oh, and another tip: don’t eat fruit 30 minutes before brushing your teeth, it can damage your tooth enamel.
Conclusion
So, conclusion! Cherimoya is just as healthy as many other fruits. It is a great source of antioxidants, vitamins, minerals, protein and dietary fiber.
And those proteins and dietary fibers are an extra plus if you want to lose weight. Be sure to remove the seeds before enjoying this juicy fruit. Enjoy your meal!
