Sapodilla or Sapota or chikoo, a delicious tropical fruit is rich in vitamins, minerals and health benefiting anti-oxidant tannins. The fruit is soft, composed of easily digestible pulp made up with simple sugars like fructose and sucrose that when eaten replenishes energy and revitalizes the body instantly.
Sapota is a tropical evergreen fruit bearing tree belongs to the family of sapotaceae of the genus: Manilkara. Scientific name: Manilkara zapota.
Health benefits of sapodilla
- Sapodilla is rich in dietary fiber (5.6 g/100g), which makes it a good bulk laxative. The fiber content helps relieve constipation episodes and also helps protect the mucous membrane of the colon from cancer causing toxins by firmly binding to them.
- The fruit is rich in antioxidant poly-phenolic compound tannin. Research studies found that tannins have shown to have potential anti-inflammatory, antiviral, anti-bacterial and anti-parasitic effects. Furthermore, the anti-inflammatory effect of tannins help limit conditions like erosive gastritis, reflux-esophagitis, enteritis and irritating bowel disorders.
- Sapote contains good amount of antioxidant vitamins like vitamin C (24.5% of recommended daily intake per 100 g of fruit) and vitamin A.
- Fresh ripen sapodilla are good source of minerals like potassium, copper, iron and vitamins like folate, niacin and pantothenic acid.There are many cultivars of sapodilla are grown worlwide like-
- Brown Sugar variety - Fruit is medium to small, 2 to 2-1/2 inches long, nearly round. Skin is light, scruffy brown. Flesh pale brown, fragrant, juicy, very sweet and rich, texture slightly granular. Quality is very good.
- Prolific variety – The fruit is round-conical, 2-1/2 to 3-1/2 inches long and broad. Skin is scruffy, brown, becoming nearly smooth at maturity. Flesh light pinkish, mildly fragrant, texture smooth, flavor sweet, quality good. Tree bears early, consistently and heavily.
- Russel type- The fruit is large, round, 3 to 5 inches in diameter and length. Skin is scruffy brown with gray patches. Flesh is pinkish, mildly fragrant, texture somewhat granular. Flavor is rich and sweet.
- Tikal - A new seedling selection with excellent flavor. Elliptic in shape, light brown in color, smaller than Prolific. Ripens very early.
Selection and storage
Sapodillas are available all around the season in the markets. Harvesting is usually done by plucking each fruit gently as in mango.
In the store, buy fresh sapodilla with smooth intact skin and without cuts/cracks, bruises or wrinkles. once ripen, the fruit just yield to gentle thumb pressure.
In the store, buy fresh sapodilla with smooth intact skin and without cuts/cracks, bruises or wrinkles. once ripen, the fruit just yield to gentle thumb pressure.
Mature but unripe fruits must be kept at room temperature for 7 to 10 days to ripen. Firm, ripe sapodillas can keep well for several days in the home refrigerator, and at 35° F, they can be kept for 6 weeks. The fruit is usually consumed fresh without any additions.
Preparation and serving method
Wash the sandy scruff before selecting the fruit to ripen. Fresh sapodilla should be eaten when it turns soft. Usually, cut the fruit into two equal halves, then scoop the flesh using spoon and discard the seeds. It should be enjoyed without any additions in order to experience its unique flavor.
Here are some serving tips:
- Fresh fruit sections are a great addition to fruit salads.
- Sapodilla-milk shake is a favorite drink in Asia.
- It is also used in ice-creams, cakes, pies...etc.
- The research is being done to extract liquor from sapota.
SAPOTA SAPLINGS AVAILABLE AT OUR OFFICE:
Home grown sapota saplings are available for your garden. This variety is Russel type which is large and round.
| Principle | Nutrient Value | Percentage of RDA |
|---|---|---|
| Energy | 83 Kcal | 4% |
| Carbohydrates | 19.9 g | 15% |
| Protein | 0.44 g | <1% |
| Total Fat | 1.10 g | 3.5% |
| Cholesterol | 0 mg | 0% |
| Dietary Fiber | 5.3 g | 14% |
| Vitamins | ||
| Folates | 14 mcg | 3.5% |
| Niacin | 0.200 mg | 1% |
| Pantothenic acid | 0.252 mg | 5% |
| Pyridoxine | 0.037 mg | 3% |
| Riboflavin | 0.020 mg | 1.5% |
| Thiamin | 0.058 mg | 5% |
| Vitamin A | 60 IU | 2% |
| Vitamin C | 14.7 mg | 24.5% |
| Electrolytes | ||
| Sodium | 12 mg | 1% |
| Potassium | 193 mg | 4% |
| Minerals | ||
| Calcium | 21 mg | 2% |
| Copper | 0.086 mg | 9% |
| Iron | 0.80mg | 10% |
| Magnesium | 12mg | 3% |
| Phosphorous | 12 mg | 2% |
| Phosphorus | ||
| Zinc | 0.10 mg | 1% |
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