Mamey Sapote Nutrition facts and Health benefits

Mamey Sapote health benefits includes weight management, maintaining cardiovascular health, supports growth of healthy bones and teeth, help keep blood vessels flexible, increase production of hemoglobin and help boost reproductive health. Other benefits includes increasing energy level, help reduce oxidative stress, help maintain vision and help alleviate symptoms of premenstrual syndrome.

What is Mamey Sapote?

Mamey sapote is the common name for Pouteria sapote, a tropical tea fruit, with an ovoid shape, like an avocado or mango and which can be considered somewhat endangered due to the encroachment of civilization. History suggests it may have originated from Puerto Rico, Mexico or Florida (where it was found growing near a fire station). The tree has large evergreen leaves and it is popularly cultivated by grafting to ensure the tree produces healthy fruit and that its fruit easily maintains the characteristics of the parent tree. Although it is not a common fruit, it is popular in Latin cuisines and can be eaten raw, made into ice creams or mixed with milkshakes.

Nutrition Info (per cup 175g)

  • Calories- 217
  • Total Fat- 0.8g
  • Total Carbohydrates- 56.2g
  • Dietary Fiber- 9.4g 37.8% RDI
  • Protein – 2.5g
  • Vitamin A- 5.0% RDI
  • Vitamin C- 67.1% RDI
  • Vitamin E-12.3 % RDI
  • Vitamin B6- 63%
  • Calcium- 3.1% RDI
  • Iron- 7.6% RDI
  • Magnesium- 4.8% RDA
  • Copper-18.6%
  • Manganese 17.8%
  • Zinc-2.2%
  • Phosphorus- 4.5%

Health Benefits of Mamey Sapote

Let’s take a closer look at some of these impressive health benefits.

May Improve Heart Health

There are many reasons why mamey sapote is widely considered a heart-healthy food. To begin with, this fruit has a high concentration of potassium, which may act as a vasodilator and can effectively lower blood pressure. This may reduce strain on the heart and can prevent heart attacks, stroke, and atherosclerosis. Secondly, the fruit’s high fiber content can reduce the levels of overall cholesterol in the body, further lessening the risk of cardiovascular complications. The vitamin E and C found in the fruit can also protect the heart from oxidative stress and weakened blood vessels, respectively. All in all, everything about mamey sapote can protect our hearts in some way, so it is highly recommended for those at high risk of cardiovascular disease.

May Boost Immunity

Research has shown that mamey sapote is known to be very good at improving immune system function. This is partially due to the complex blend of nutrients that our body needs to function properly, as well as powerful antioxidants and vitamins that directly strengthen our body’s immune response. The carotenoids and other antioxidants can eliminate foreign pathogens and make it more difficult for infections to take hold, and can also help prevent chronic diseases.

May Promote Weight Loss

The dietary fiber content in mamey sapote is high enough that it can create a feeling of fullness, so you’re less likely to snack between meals and take on excess calories. Furthermore, the minerals and antioxidants in mamey sapote can help improve the metabolism, so passive burning of calories happens more often, and you will find it easier to work out and see measurable results in terms of your weight loss goals.

May Improve Bone Mineral Density

There are many important minerals found in mamey sapote, including copper, calcium, potassium, magnesium, and iron. As we age, our bone mineral density begins to diminish, making us more susceptible to broken bones, accidents, and general weakness. This cycle of infirmity and bone mineral loss can be rapid and brutal, but increasing your intake of minerals that can counter those effects is rather easy, and a mamey sapote is an excellent option for boosting your bone strength.

May Stabilize Mood

Many different factors can cause mental distress or anxiety, but your nervous system is almost always involved. Research has shown that certain vitamins and minerals found in mamey sapotes, such as vitamin E, potassium, and carotenoids, can soothe anxiety and worry by optimizing the function of the nervous system. If you suffer from depression, mood swings, or other mental issues, improving your hormone levels and nervous system function should be your first step toward improvement. The nutrient-dense fruit of the mamey sapote tree can help in both of those areas.

Help In Maintaining Cardiovascular Health

The dietary fiber in Mamey sapote is of two types – soluble and insoluble fibers. The soluble fibers may help the body to lower cholesterol or specifically low-density lipoproteins (LDL) by removing them from the body just before they are reabsorbed so that their harmful actions are inhibited. Another important substance that promotes better cardiovascular health in Mamey sapote is dietary potassium which assists in regulating blood pressure and sustaining a normal heart rhythm. A healthy consumption of Mamey sapote may therefore actively lower the risk of stroke, diabetes and heart disease.

May Help In Maintaining The Nervous System

The Nervous system must function properly for other body parts to work in a well-coordinated manner and this, in turn, depends on the nutrients contained in the diet. Eating foods rich in Vitamin B-6, such as Mamey sapote may help the nervous system and thus improve overall health. Potassium, calcium and Vitamin B-12 are also important nutrients for the health of the nervous system as they work together to synthesize the neurotransmitters which carry impulses to the central nervous system and Mamey sapote is a rich source of these dietary nutrients, making it an excellent addition to your diet.

May Help Keep The Blood Vessels Flexible

Proper circulation is enhanced by healthy functioning blood vessels and this is essential for nutrients to travel around the body. The presence of weakened blood vessels may decrease the circulation of blood by narrowing the blood vessels. Vitamin C is an important dietary substance contained in Mamey sapote that can strengthen the blood vessels by increasing the production of nitric oxide, improving flexibility and reducing hardness so that blood vessels remain dilated and blood flow is not hindered. Potassium also has a similar function on blood vessels, along with many other supporting nutrients.

May Help Increase Production Of Hemoglobin

The red blood cells are critical to the maintenance of human health as they do not only transport oxygen around the body, but they are also important in removing waste. A low red blood count can cause weakness and lethargy, as the body has to work harder to supply oxygen for cellular use. Mamey Sapote contains copper which can help the body to increase the number of red blood cells and ensure a healthy absorption of iron, which it also contains in modest amounts.

Help Boost Reproductive Health

Maintenance of the reproductive system is necessary for procreation and life to continue, with there being natural food substances that can boost reproductive health. Zinc is an essential dietary nutrient that is necessary for fertility in both males and females, and a good source of this nutrient is Mamey sapote. A healthy intake of Mamey sapote may boost serum zinc levels which in turn contributes to healthy egg production, regulation of the menstrual cycle and ovulation in women. In men, adequate zinc level would mean a boost in sperm count, increased sperm motility and testosterone levels. Zinc also has a regulatory effect on immune function.

MIMI (Multi ion mask insert)

  • Can be worn with any facemask and provides additional heavy-duty protection.
  • Adult & Youth Sizes Available

May Assist In Increasing Energy Level

Energy is critical to all body functions including building and repair of cells and worn out tissues. As the body spends energy, it must be replenished so that these body functions run smoothly. One rich source of dietary magnesium is Mamey sapote and the body utilizes magnesium to create energy by activating adenosine triphosphate (ATP) so that each cell functions maximally. Zinc has also been shown for its ability to enhance energy levels.

Help Reduce Oxidative Stress

Vitamin E is best known for its antioxidant properties as it counteracts the actions of free radicals that cause oxidative stress. A natural source of this dietary antioxidant is Mamey sapote which reacts with free radicals and neutralizes them, inhibiting their actions and promoting the repair of any cell damage caused by oxidizing free radicals.

Help Maintain Vision

Proper eye maintenance is important for the other body parts to function effectively and improves the overall quality of life. To boost eye health and protect against diseases that may affect the eye, it is necessary to eat foods rich in Vitamin A, Vitamin C and Vitamin E like Mamey sapote which help improve vision. These vitamins may also be important in improving brain function and assist the nerves in the eye to function properly. Anti-oxidant vitamins can also help to delay or slow down age related macular degeneration.

Alleviate Symptoms Of Premenstrual Syndrome

Premenstrual Syndrome affects millions of women around the world, with the symptoms ranging from mild to severe. It is characterized by mood changes, anxiety, sleep disruptions and depression. One simple treatment for the premenstrual syndrome is a healthy diet rich in Vitamin E and essential oils, with Mamey sapote being a good source of dietary vitamin E which can help in balancing hormones, improving dopamine and serotonin concentration, decreasing prolactin levels and increasing progesterone secretion. These hormonal changes tend to make the premenstrual period a less unpleasant one.

How to Use Mamey Fruit

Mamey fruit is delicious when eaten plain. You can cut the fruit in two and scoop the flesh out with a spoon. You can also cut it into wedges, peel back the skin, and eat it out of hand. Milkshakes made with mameys are a traditional treat in Cuba and the Caribbean. Here are some other ways to enjoy mamey fruit:

  • Make a healthy mamey smoothie with almond milk, and flavor with vanilla and cinnamon
  • Create a sauce for salmon or pork using pureed mamey and spices
  • Turn mamey fruit into jam, jelly, preserves, or marmalade
  • Make a tangy salad dressing by blending mamey fruit with olive oil and citrus juice.
  • Dice mamey fruit, blend with other tropical fruits, and serve over a bed of lettuce.

The Bottom Line

The health benefits of the versatile Mamey sapote fruit must not be overlooked. Although it remains relatively unknown in most places, when in season, Mamey sapote can be purchased with ease from many supermarkets, usually in the fruit section as well as in specialty food stores.

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