Since pregnancy is a very delicate and important phase of a woman’s life, the mother-to-be needs to be nurtured and fed well. It has been seen that in spite of this, most of the women don’t get an adequate amount of fruits and vegetables. The intake of a good amount of fruits and vegetables throughout pregnancy assures far-reaching benefits for both the mother and the baby. Let’s find out the amazing health benefits of Sapota during pregnancy.
Sapota, also referred to as Sapodilla or Chiku, is basically a tropical fruit found in the United States of America, but even found in India as well as Mexico. It is a great choice for pregnant women as it has umpteen health benefits and thus should make it to the list of a healthy and balanced diet. Before introducing the same to one’s diet schedule, it would be vital to know its nutritional value, the chances of its safety of consumption sapota during pregnancy, health benefits, side effects, etc.
What is Sapota Fruit?
Sapota, which is also known as Sapodilla or Chiku, is a common tropical fruit that is very delectable and sweet. It has a soft pulp, which is made with fructose as well as sucrose. This fruit is rich in calorie content and is loaded with many health benefits for skin, health, and hair (1).
The fruit is round and weighs about 150 grams. The pulp is soft and easy to digest and also has a sweet and crispy flavor (2). The presence of sucrose and fructose offers it a sweet taste that refreshes one instantly (3).
What is the Nutritional Value of Sapota?
The sapota fruit is enriched with many nutrients like vitamins, calcium, magnesium, phosphorus, carbohydrates, copper, flavonoids, vegetable proteins, iron, selenium, and zinc. It holds a significant amount of water as well (4).
Sapota during pregnancy is ideal for pregnant mothers and also for the developing fetus. It is low in fat content and has zero cholesterol as well. It even has niacin, riboflavin, thiamine, etc.
Table shows the nutritive value of Sapota (Chikoo) per 100gms (5)
| Constituents | Approximate value (per 100gms) |
| Water | 78% |
| Calories | 83 kcal |
| Protein | 0.4g |
| Fats | 1.1g |
| Carbohydrates | 20g |
| Dietary Fiber | 5.3g |
| Calcium | 21 mg |
| Iron | 0.8 mg |
| Phosphorus | 12.0 mg |
| Potassium | 193 mg |
| Sodium | 12 mg |
| Vitamin C | 14.7 mg |
Is it Safe to Eat Sapota During Pregnancy?
As this fruit is enriched with electrolytes, vitamins, and carbohydrates, it is ideal for mothers who need to lactate. Sapota during pregnancy also helps in reducing morning sickness and dizziness. Due to the production of collagen, stomach disorders are also in control.
[Read : How Good Are Bananas For You During Pregnancy?]
Top 12 Health Benefits of Eating Sapota in Pregnancy
Sapota during pregnancy helps in the overall growth and development of the body as it is enriched with nutrients. It is also soft and fleshy. It has an array of nutritional benefits that are good for the mother as well as the baby.
Chikoo is loaded with vitamin A, carbohydrates, and energy. It is rich in protein and helps with the overall development of the fetus.
Some of the health benefits by the consumption of sapota during pregnancy are given as under:
1. Has Antiviral and Antibacterial Properties
Sapota has strong antiviral and antibacterial properties. It also has anti-parasitic properties. Therefore, it helps to prevent microbes from entering the body to some extent. It is good for fighting common infections during pregnancy (7).
2. Boosts Immunity
The vitamin C present in the fruit helps in building a stronger immune system, thus helping the pregnant mothers not to get affected by different diseases (8).
3. Combats Constipation
It has a rich fiber content that helps with constipation and hemorrhoid issues. Fibers also shield the outer membrane of the colon from carcinogenic toxins (9).
4. Anti-Diarrheal Property
Sapota is considered an anti-diarrheal due to its laxative properties. A concentrate prepared by boiling sapota in water can alleviate diarrhea (10). It also helps to relieve piles and dysentery.
5. Alleviate Nausea
The vitamin B present in the fruit helps to minimize nausea (11).
6. Prevents Anemia
Due to high copper content, eating sapota during pregnancy helps to produce red blood cells. It can thus help in the prevention of copper deficiency anemia. (12)
7. Boosts Energy
Sapota is a good source of glucose. Pregnancy is a phase when the energy drains out, and consumption of sapota helps in taking in carbohydrates that help with boosting the energy levels. Sapodilla is a high-calorie fruit (13). Each 100gm of sapota accounts for 83 Kcal.
8. Alleviates Pulmonary Issues
Consumption of Chiku helps to regulate blood sugar levels (15). Therefore, it is a healthy option for expecting mothers who contract gestational diabetes.
9. Good for Gestational Diabetes
Being rich in calcium, iron, and phosphorus, sapota fruit helps to strengthen the bones of expecting mothers. Maintaining bone density during pregnancy is important to bring down the risk of osteoporosis in the future (16).
10. Good for Bones
Sapota contains a significant amount of tannin, which is a strong anti-inflammatory agent (17). This anti-inflammatory property of sapota is highly beneficial to alleviate swelling and pains, which are quite common during pregnancy.
11. Reduces Swelling
Vitamin E present in Sapota helps in nourishing the skin. It is very beneficial as pregnancy hormones can adversely affect the beauty of your skin (18). In short, getting a pregnancy glow will be easy if you include sapota in your diet.
12. Healthy Skin
Vitamin E present in Sapota helps in nourishing the skin. It is very beneficial as pregnancy hormones can adversely affect the beauty of your skin. In short, getting a pregnancy glow will be easy if you include sapota in your diet.
Side Effects of Sapota During Pregnancy
The sapota fruit has good nutritional value. However, it even has some side effects. This sapota during pregnancy should be taken in the right quantity as the overdose can lead to negative effects which are given as under:
- The overdose of sapota can result in an increase in weight.
- Indigestion and abdominal pain are also the results of the overeating of sapota.
- Consumption of raw sapota can even result in the ulcer, breathing issues, and throat irritation.
[Read: Health Benefits Of Eating Apples During Pregnancy]
Precautions To Take While Eating Sapota During Pregnancy
Chikoo, when combined with other foods such as yogurt or nuts, improves the nutrition and taste. When consuming sapota during pregnancy, it is vital to observe specific precautions to ensure a safe and pleasant experience.
- Verify that the Sapotas are fully ripe. Unripe ones can be astringent and leave dryness in the mouth.
- Consume sapota in moderation since it is high in calories.
- Chikoo contains compounds that cause latex-related reactions.
- Always wash chikoos thoroughly to eliminate any potential contaminants.
- If you have any existing health issues or allergies, it is wise to consult a healthcare professional before adding chikoo.
How Much Amount of Sapota Can One Eat in a Day During Pregnancy?
Eating in moderation is the key thing for good health, not only in your pregnancy but also in the regular period as well. It would be best if you asked your health care practitioner regarding your diet plan, especially when you are pregnant.
How to Select Sapota?
It is always best to consume fresh fruits to gain maximum nutrition. It means that you can store sapotas only for three to four days at maximum. Otherwise, you can buy little unripe Chiku and eat them when they are ripe. Check the fruit has a smooth surface and is soft when you press it.
Do not take the fruits that have broken skin or wrinkles. Store this fruit in a cool and dry place that is away from the sunlight. You can store Chikoo fruit at room temperature for a few days, but you can also store this in the refrigerator for up to a week.
Who Should Avoid Sapota During Pregnancy?
Expectant mothers should be cautious with their diet, especially regarding sapota (chikoo), which can pose health risks. Even the ones with sapota or latex allergies should avoid it, as reactions can affect both mother and fetus. Pregnant women with gestational diabetes and significant weight gain should restrict this fruit because it is a high-calorie fruit. Additionally, women with gastrointestinal issues may find Chikoo worsens their symptoms due to its high fiber content.
Eating sapota during pregnancy is safe. However, pregnant women must eat this fruit in moderation to avoid extra weight gain and gestational diabetes. Pregnant women should take their doctor’s advice before including Chikoo or Sapota in their pregnancy diet.
FAQ’s
1. Can I be Allergic to Sapota During Pregnancy?
Yes, you can. Allergy towards sapota is not uncommon. It can be due to pregnancy or it can also be hereditary.
2. Can Eating Chiku During Pregnancy Cause Gestational Diabetes?
This fruit is rich in fructose and is sweet in nature. If you are having high sugar levels, you may have to control the quantity of intake. Check with your doctor for quantity recommendations.
3. Can Eating Spota During Pregnancy Benefit My Baby?
Yes, it can. Sapota is rich in many nutrients such as thiamine, riboflavin, etc. these are very good for your baby too.
4. Can I Eat Sapota to Reduce Morning Sickness?
Yes, you can. Sapota is very nutritious for pregnant women. It is rich in electrolytes and other minerals which can restore your energy when you are suffering from morning sickness.
5. Is Sapota Safe During Pregnancy?
Sapota is a beneficial fruit for pregnant women. It aids digestion by alleviating stomach discomfort, combating fatigue from morning sickness, and supporting collagen production. However, it must be consumed in moderation to avoid excessive weight gain and gestational diabetes.
6. How Much Sapota Is Safe During Pregnancy?
The safe consumption of Sapota varies based on individual health factors. Pregnant women, however, are advised to consume 100-120 grams of Sapota (chikoo) daily to help alleviate fatigue from morning sickness. Do consult a healthcare provider about dietary choices during pregnancy.
Read Also: Mangoes During Pregnancy
References
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