Chikoo is a calorie-rich fruit. Its sweet flavour and fleshy texture makes it a favourite among kids and adults alike. Its nutrition profile too caters to the needs of every age group. It is a fruit of the flowering tree known as Manilkara zapota and belongs to the Sapotaceae family. It is an evergreen tree which flowers all around the year but yields fruits twice a year. It is native to southern Mexico, Central America, and the Caribbean region. Thanks to the amazing chikoo benefits, it is now grown in tropical belts around the globe.
The fruit is exceptionally sweet and has an oval or round shape. It is earthy brown with a grainy, fleshy texture. Each fruit contains 2 to 3 large seeds which are black, hard, and glossy.
Chikoo Nutrition
The health benefits of chikoo are linked to its amazing nutritional composition. Chikoo is a high-calorie fruit. A range of vitamins, minerals, and plant compounds are the reason behind various chikoo fruit benefits.
Every 100 gm serving of chikoo fruit confers:
- Calories – 83
- Carbohydrates – 19.96 gm
- Dietary fibre – 5.3 gm
- Fat – 1.1 gm
- Protein – 0.44 gm
- Vitamin A – 60 mcg
- Vitamin B2 (Riboflavin) – 0.02 mg
- Vitamin B3 (Niacin) – 0.2 mg
- Vitamin B5 (Pantothenic Acid) – 0.252 mg
- Vitamin B6 – 0.037 mg
- Vitamin B9 (Folate) – 14 mcg
- Vitamin C – 14.7 mg
- Calcium – 21 mg
- Iron – 0.8 mg
- Magnesium – 12 mg
- Phosphorus – 12 mg
- Potassium – 193 mg
- Selenium – 0.6 mcg
- Sodium – 12 mg
- Zinc – 0.1 mg
Proven Chikoo Benefits
In India, chikoo is the fruit of the winter season. It has a great sweet taste that makes it extremely delicious. Here are some of the most interesting chikoo fruit benefits for your health:
1. Helps Relieve Congestion
Chikoo contains a handful of plant compounds. These chemical compounds contain antimicrobial properties that are typically helpful in eliminating phlegm and mucus from the nasal passage and respiratory tract, which is responsible for persistent coughs and nasal congestion. Including chikoo fruit in the daily diet is an effective cure for coughs, colds, and congestion.
2. Boosts Immunity
The fruit is loaded with high levels of vitamin C and also contains a wide range of antioxidants that help reduce oxidative stress by fighting free radicals. Due to this, your immune system gets naturally enhanced. Apart from this, chikoo also contains polyphenols that are rich plant-based compounds that aid in reducing inflammation. The antibacterial as well as antiviral properties also help keep dangerous infections at bay.
3. Promotes Healthy Bowel Movement
For well-regulated and healthy bowel movements, it’s important to have a diet rich in fibre. Enriched with dietary fibre, chikoo helps add bulk to the stool. Fibre also helps strengthen the colon’s mucosal lining, resisting infections as well as toxins that lead to cancer. If your colon is healthy, you’ll be relieved from the problem of constipation as well.
4. May Help Increase Bone Strength
Chikoo is rich with B vitamins and vitamin C and contains calcium, magnesium, iron, potassium, zinc, copper, phosphorus, and selenium. Apart from ensuring proper bodily functions, these nutrients also help build your bone strength. When taken in adequate amounts, these nutrients will also help reduce the risk of stiff muscles and weak joints.
5. Promotes Eye Health
The chikoo fruit benefits your eye health as well. The presence of vitamin A ensures the development of visual sensory cells – this reduces the possibility of age-related macular degeneration. Vitamin A also has a pivotal role to play in the human retinal pigment epithelial cells’ production – it allows one to be able to see an entire spectrum of light.
6. Anti-Inflammatory Properties
The water-soluble polyphenols that can be found in plant food items, tannin, act as anti-inflammatory agents that reduce inflammation in your digestive system. These agents provide protection against health issues like enteritis, irritable bowel syndrome, gastritis, and oesophagitis. It is because of these anti-inflammatory properties that the dangers of chronic diseases are also reduced.
7. May Help Protect Against Cancers
Owing to the presence of antioxidants, chikoo helps combat free radicals, helping protect against different types of cancers. As mentioned above, the high levels of vitamin A support in protecting the mucosal lining. This can help in reducing the risk of oral and pulmonary malignancies. Moreover, the fruit also helps keep your colon healthy as it contains dietary fibre – as a result, it may help decrease the chance of colon cancer.
8. Instant Energy Booster
Chikoo fruit is exceptionally sweet. This is because it contains high amounts of natural fructose and sucrose. These sugars are most easily digested and absorbed by the body and thus give an instant energy boost. This maximises the health benefits of chikoo as it is one of the healthiest ways to get energy and improve overall health.
9. Helps Regulate Blood Pressure Levels
Chikoo is naturally rich in potassium. The mineral is vital for the regulation of blood pressure. Optimum levels of potassium in the diet help in the excretion of sodium in the urine. High sodium levels are associated with high blood pressure. Potassium further eases tension in the blood vessel walls which helps in regulating blood pressure.
10. May Help Slow Down Ageing
As mentioned above, chikoo is a fruit healthy in antioxidants. These compounds fight the free radicals and cut down on the oxidative stress caused in the body. Free radicals are responsible for fuelling many chronic diseases and speeding up premature ageing. While antioxidants in chikoo help eliminate free radicals and slow down the process of ageing, the healthy dose of minerals and vitamins provide the required nourishment for supple and youthful skin.
Chikoo nutrition also promotes the production of collagen, the main structural protein found in the skin. Healthy and adequate collagen ensures soft, youthful, and elastic skin.
11. Promotes Healthy Hair
While nutrients in chikoo fruit help nourish the hair and promote its growth, the oil extracted from chikoo seeds is used to moisturise and soften hair. It works best for curly and frizzy hair. The use of chikoo seed oil is also recommended for treating scalp disorders like seborrheic dermatitis.
12. Effective Haemostatic Properties
The compounds of chikoo have high hemostatic characteristics. It promotes platelet clotting, which acts as a plug to prevent blood loss from the injured area. These health benefits of chikoo are especially important in reducing blood loss in severe cases of piles.
13. Boosts Mental Health
Selenium is an important mineral for the brain. It is a natural antioxidant that helps combat free radicals. Selenium also helps in the growth of new neurons or brain cells. Studies show that foods high in selenium can help reverse the cognitive impact of stroke. It reduces age-related cognitive decline and boosts learning and memory in elderly people. It also aids the brain muscles to relax.
14. Supports Weight Management
Chikoo is one of the rare fruits that can be used in both weight gain and weight loss diets. The difference will depend upon how the fruit is used. As mentioned above, this fruit is high in fibre which helps the body remain full for a long time. This cuts down on appetite, restricting unwanted calorie intake. However, when clubbed with a high carbohydrate diet, it can be helpful for weight gain.
Side Effects of Chikoo
Chikoo fruit has innumerable benefits. But it has a flip side as well, especially if eaten in excess. The most common side effects associated with chikoo fruit are:
- Digestive problems due to easy absorption of sugars.
- Allergic reactions in a few people, especially swelling of the throat or skin rashes.
- Stomach ache due to excessive fibre intake.
- Increase in blood sugar levels due to high sugar content.
Conclusion
Chikoo is a nutritious fruit. The health benefits of chikoo are associated with its unique concentration of minerals, vitamins, and antioxidants. Chikoo benefits include protection against cancers and age-related cognitive decline.
The fruit is naturally high in sugars, promising an instant energy boost. Chikoo fruit benefits also extend to healthy hair and skin. But consuming unripe fruit may cause irritation and inflammation in the throat. Choosing a ripe fruit with an earthy brown colour and a soft texture will help. Also, chikoo seeds are hard and hooked. They can cause health problems if ingested. Therefore, it is important to remove them carefully.
