NUTRITION ALERT: A CHIKOO (100 GRAMS) CONTAINS…
Chikoo contains dietary fiber, which aids in maintaining a healthy digestive system and preventing constipation (Pic source: Pixabay)
Also known as sapota, sapodilla, or Manilkara zapota, Chikoo has a unique sweet and caramel-like flavour. Being rich in vitamin C, and dietary fiber, to many essential minerals, makes it a nutrient-dense fruit that offers multiple health benefits -- from promoting better digestion, strengthening bone health, and also boosting immunity. In fact, its components such as potassium and dietary fiber also support heart health by helping regulate blood pressure and cholesterol levels.
The nutritional profile of chikoo
Dr G Sushma – Consultant – Clinical Dietician, CARE Hospitals, Banjara Hills, Hyderabad shared the nutritional profile of chikoo, per 100 grams, as:
- Calories: 83 kcal
- Carbohydrates: 19.96 grams
- Fiber: 5.3 grams
- Protein: 0.44 grams
- Fat: 1.1 grams
- Vitamin C: 24.5 milligrams
- Vitamin A: 60 international units
- Calcium: 21 milligrams
- Iron: 0.80 milligrams
- Potassium: 193 milligrams
- Phosphorus: 12 milligrams
- Magnesium: 12 milligrams
Chikoo contains antioxidants, such as vitamin C, which can help neutralize free radicals and protect cells from damage (Pic source: Pixabay)
Health benefits of chikoo
Below are various health benefits of chikoo, as shared by Dr Sushma. They are:
1. Digestive health: Chikoo contains dietary fiber, which aids in maintaining a healthy digestive system and preventing constipation.
2. Boosts immunity: The fruit is a good source of vitamin C, which is known to enhance immune function and protect against common illnesses.
3. Energy booster: Chikoo is rich in carbohydrates, providing a quick and natural energy boost.
4. Bone health: It contains minerals like calcium and phosphorus, which contribute to maintaining strong and healthy bones.
5. Cancer prevention: Chikoo contains antioxidants, such as vitamin C, which can help neutralize free radicals and protect cells from damage. While these antioxidants are beneficial, it's important to maintain a balanced diet and a healthy lifestyle overall for optimal cancer prevention.
6. Promotes heart health: Chikoo contains dietary fiber, which can help lower cholesterol levels and reduce the risk of heart disease when consumed as part of a balanced diet. However, it is important to note that chikoo also contains natural sugars, so moderation is key, especially for individuals with diabetes or those at risk of heart issues.
Can diabetics eat chikoo?
For diabetic patients, it's essential to monitor their carbohydrate intake. “Chikoo is moderately high in natural sugars and carbohydrates, so it should be consumed in moderation,” shared Dr Sushma.
It's advisable to consult a healthcare professional or a dietitian to determine the appropriate portion size and frequency.
hikoo is moderately high in natural sugars and carbohydrates, so it should be consumed in moderation. (Pic source: Pixabay)
Things to keep in mind
1. When consuming chikoo or any fruit, it's crucial to consider the overall dietary balance, portion sizes, and individual health conditions.
2. It's always a good idea to consult a healthcare professional or a registered dietitian for personalised advice, especially if you have any specific dietary restrictions or medical conditions.
“In conclusion, chikoo is a nutritious fruit that offers several health benefits. However, it's important to consume it in moderation, especially for individuals with diabetes or those concerned about heart health. Incorporating a variety of fruits and vegetables into a balanced diet is key to overall health and well-being,” shared Dr Sushma.
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2023-06-01T13:27:53Z dg43tfdfdgfd