Sweetsop - Healthier Steps

swOk ok! Some of you already know this but let’s spread some excitement to those who don’t. As you can tell by the title, today we will be exploring the world of sweetsop, or as other people know it – sugar apple!

What is Sweetsop?

Sweetsop, scientifically known as Annona squamosa, is a tropical fruit that is widely cultivated in various parts of the world. The fruit belongs to the Annonaceae family, which includes other well-known fruits like cherimoya and soursop.

It is also referred to by other names such as sugar apple, custard apple, annona, or ata in various regions.

Sweetsop has a distinctive appearance with its round or heart-shaped structure covered in scaly or bumpy skin. The skin color can range from pale green to yellowish-green, and it has a rough texture.

Inside, the fruit is divided into segments or carpels, which contain soft, creamy-white flesh that is sweet and aromatic. Each segment typically contains a few shiny black seeds embedded within the flesh.

The flavor of sweetsop is often described as a combination of tropical flavors like pineapple, banana, and strawberry, with a hint of vanilla. The flesh is smooth and custard-like in texture.

It is commonly eaten fresh, either by scooping out the flesh or separating the segments and removing the seeds.

How to Eat Sweetsop?

Eating sweetsop (sugar apple or custard apple) is a delightful experience, as its sweet and creamy flesh is a true tropical treat. Here’s a step-by-step guide on how to eat sweetsop:

Select a ripe sweetsop: Look for fruits that have a slightly soft texture and yield to gentle pressure. Ripe fruits often have a pleasant fragrance and may exhibit a slightly yellowish or greenish color, depending on the variety.
Wash the fruit: Rinse it gently under cool running water to remove any dirt or impurities from the outer skin.
Cut the fruit: Use a sharp knife to cut the fruit into halves or quarters, depending on your preference. Be careful while cutting, as the skin can be slightly tough.
Scoop out the flesh: Once the fruit is cut, you can use a spoon or your fingers to gently scoop out the soft, creamy flesh from each segment. The flesh should easily separate from the skin.
Enjoy the flesh: The creamy flesh is ready to be enjoyed, but be sure not to swallow or chew the seeds.

Remember to discard the skin and seeds properly, as they are not typically consumed. Additionally, sweetsop is best enjoyed when it is fully ripe, as that’s when the flavor and texture are at their peak. So, relish this tropical delight and savor the sweet taste of sweetsop!

In many cultures, sweetsop holds cultural and traditional significance, and it is often used in various culinary preparations. It can be used to make juices, smoothies, ice creams, sorbets, or incorporated into desserts like pies, tarts, and puddings.

How to Use Sweetsop?

Eaten raw
Beverages
Treat colds
Improve digestive health
Relieve rheumatic pain
Leaves used as a tonic
Hair growth
Skin health

Where to Buy Sweetsop?

Sweetsop can be bought at your farmer’s market if it is grown in your region, but is otherwise rare in grocery stores. However, you can try buying it online from various fruit retailers.

Its normally in season during the spring and bears 3-4 months after its flowers bloom. The tree will bear for another 10 years if groomed right.

How to Grow Sweetsop (Annona Squamosa)?

Growing sweetsop, also known as sugar apple or custard apple, can be a rewarding experience. Here are some steps to guide you in growing your own sweetsop tree:

1. Climate and location:

Sweetsop trees thrive in warm tropical or subtropical climates. They prefer temperatures between 65-85°F (18-29°C) and are sensitive to frost. Choose a location that receives full sun for most of the day, as it promotes optimal growth and fruit production.

2. Soil preparation:

Sweetsop trees prefer well-draining soil with a pH ranging from 6.0 to 7.5. Before planting, prepare the soil by loosening it and incorporating organic matter such as compost or well-rotted manure. This helps improve soil fertility, drainage, and nutrient availability.

3. Propagation:

Sweetsop can be propagated from seeds or through grafting for more consistent fruit quality. If using seeds, collect fresh seeds from ripe fruits, rinse off any flesh, and plant them immediately. Sow the seeds in pots or directly in the ground at a depth of about 1 inch (2.5 cm).

4. Planting:

Dig a hole that is slightly wider and deeper than the root ball of the young plant or seedling. Place the plant in the hole, ensuring that the soil level around the plant is the same as it was in the container. Backfill the hole with soil, gently firming it around the roots.

5. Watering:

Sweetsop trees require regular watering, especially during dry periods or when they are establishing. Water the tree deeply, allowing the soil to become moist but not waterlogged. Avoid overwatering, as it can lead to root rot.

6. Fertilization:

Feed your sweetsop tree with a balanced fertilizer, such as a slow-release or organic fertilizer, during the growing season.

Follow the instructions on the fertilizer package for the appropriate application rate and frequency. This helps provide the necessary nutrients for healthy growth and fruit production.

How to Care for Sweetsop (Annona Squamosa)?

After you establish your sweetsop tree, it will need regular care to keep it healthy and on the right track towards a bountiful harvest.

1. Pruning and training:

As the tree grows, you may need to prune it to maintain a desired shape, remove dead or diseased branches, and promote airflow and sunlight penetration. Prune during the dormant season or after harvest to minimize stress on the tree.

2. Pollination:

Sweetsop trees are generally self-pollinating, but cross-pollination can improve fruit set and yield. If you have multiple sweetsop trees, planting them in close proximity can enhance pollination and increase fruit production.

3. Pest and disease management:

Monitor your sweetsop tree for common pests, such as fruit flies or scale insects, and take appropriate measures if necessary.

Additionally, maintain good sanitation practices to minimize disease issues, such as removing fallen leaves or fruits from the tree’s vicinity.

4. Harvesting:

Sweetsop fruits are ready to be harvested when they turn slightly yellowish-green and give off a fragrant aroma.

Gently twist or cut the fruits from the tree. They are delicate, so handle them with care. Allow the fruits to ripen fully at room temperature before consuming.

Remember, growing sweetsop may require patience, as it can take several years for the tree to reach maturity and start producing abundant fruits.

However, with proper care and favorable growing conditions, you can enjoy the satisfaction of harvesting and relishing the delicious fruits from your very own sweetsop tree.

Top 5 Health Benefits of Sweetsop:

Sweetsop is not only appreciated for its delicious taste but also for its nutritional value. It is a good source of dietary fiber, vitamin C, vitamin B6, and minerals like potassium and magnesium.

Additionally, it contains antioxidants and various phytochemicals that contribute to its potential health benefits.

Let’s not forget that it is high in energy! So, if you need an energy booster, sweetsop gets the job done! It also contains kaurenoic acid, flavonoids (catechin, epicatechin, and epigallocatechin), and carotenoids.

But what do these nutrients do?

1. A powerhouse of antioxidants

If there are too many free radicals in your body, it causes oxidative stress that triggers chronic diseases like cancer and heart diseases.

Free radicals are formed due to too much exposure to toxins in the environment example, tobacco smoke, and ultraviolet light.

They are also formed by the body as byproducts of oxidation. But don’t stress, consuming this fruit there are great antioxidants that eradicate free radicals from your body. These include; kaurenoic acid, flavonoids, vitamin A and C, and carotenoids.

2. May assist with hypertension (high blood pressure)

Potassium and magnesium are wonderful for reducing high blood pressure. Magnesium and potassium reduce high blood pressure by increasing the production of nitric oxide- which is a signaling molecule- that helps relax blood vessels.

This is really crucial especially, for systolic pressure (this is the volume of pressure in your arteries during the contraction of your heart muscle).

In addition, potassium is also known for reducing muscle cramping which is essential for diastolic pressure (the pressure when your heart muscle is between beats).

3. Improves eye and skin health

The fruit contains phenomenal levels of Vitamin A, lutein (carotenoid), Vitamin C, Vitamin B3, and Vitamin B6 that are all ideal for the eradication and repairing of damaged cells or tissues that are harmful to your eyes and skin. Vitamin A and C and lutein are known to be great antioxidants that neutralize free radicals.

Many studies show that humans that intake food with lutein, thus having high levels of the carotenoid, have a 27% lower risk of developing eye diseases like cataract (Pubmed Central, 2015).

Because sweetsop has high levels of Vitamin A, B3, B6, and C, it can help improve your skin and hair by giving it a natural glow and helps in anti-aging.

4. May boost your immune system

Sugar apple has an excellent source of Vitamin C and A. They both assist in the production of T cells that are the killer cells that fight against infection, viruses, and bacteria.

These cells also activate other helper cells to assist in the identification of bacteria and viruses to fight against infections or illnesses.

Sweetsop also contains traces of iron and zinc, which also improves your immune system and assists in promoting fast wound healing. Hence, in some countries, the pulp is used as a balm to treat boils and ulcers.

5. May improve your mood and energy

Sweetsop has an exceptional source of vitamin B6 (pyridoxine), vitamin B1 (thiamine), and vitamin C. In fact, 1 cup (160 grams) of the fruit contains over 30% of the Reference Daily Intake (RDI) for vitamin B6.

Vitamin B6 plays an imperative role in the formation of neurotransmitters, including serotonin and dopamine, which help regulate your mood, as well as vitamin B1 (thiamine- which helps in brain protection too) and vitamin C (ascorbic acid). Therefore, it can assist in being a mood stabilizer.

Furthermore, due to vitamin B5 (pantothenic acid), iron, vitamin B6 (pyridoxine), vitamin B3 (niacin), and vitamin B2 (riboflavin), it gives the body an energy boost.

Other essential benefits:

Improves digestion (due to nutrients like phosphorus, vitamin B1-thiamine, and B3- niacin).
Prevents anemia (due to a good source of iron traces).
Reduces cholesterol (due to catechin and others e.g., manganese).
May have anti-cancer properties (due to catechin, epicatechin, and epigallocatechin).
Fights inflammation (due to vitamin B6, catechin, kaurenoic acid, epicatechin, and others).
Relieves constipation (due to good amounts of fiber present).
May help prevent frequent asthma attacks.
Reduces the risk of diabetes (due to fiber that reduces sugar and other nutrients/compounds).
Improves bones, muscles, and teeth. (due to calcium and other mineral, nutrients, and compounds).

Possible Side Effects of Annona Fruits

After reading all these amazing health benefits you must be wondering if there are any cons, right? Well, in sweetsop there is a toxin called annonacin that may lead to fatal effects on your brain and nervous system.

In research studies it is said to be mostly concentrated in the seed and skin of the fruit, despite it may be in all parts of the plant. Hence, for precautionary measures, it is recommended that you do not eat or consume the skin or seeds.

A few observational studies link high consumption of Annona fruits to increased risks of a specific type of Parkinson’s disease that does not respond to common medications (Pubmed Central, 2008).

A recommendation is to consult your doctor before consuming if you are suffering from an ailment or pregnant (despite it may be beneficial for a fetus to develop due to certain nutrients).

With that out the way, don’t let that deter you from enjoying the fruit! It’s wonderful as a dessert, a healthy one at that!

We just want to take the time and appreciate every one of you! Together we join this journey of taking healthier steps towards a healthier lifestyle. Pun very much intended!

As I always say Bon Appétit! But for a little twist Afiyet Olsun! That’s the Turkish way of saying “enjoy your meal!”.