Soursop

Soursop, also known as graviola, guanabana, or Brazilian pawpaw tree of the custard apple family is a fruit that originates from the tropical regions of the Americas.

Graviola tree has been widely introduced in the tropics. The soursop tree, or Annona muricata, is a medium-sized evergreen tree that typically reaches a height of 8 to 12 meters (26 to 39 feet). The leaves of the soursop tree are simple, glossy, and dark green. They are oval or elliptical in shape and can grow up to 15-30 cm (6-12 inches) in length.

Soursop trees produce greenish-yellow to pale green, fragrant flowers. The flowers are typically 2-3 cm (0.8-1.2 inches) long and have three outer petals and three inner petals. The trunk of the soursop tree is relatively short and branches out into a dense, bushy canopy. The bark is smooth and brownish-gray in color.

The soursop fruit is the most distinctive feature of the tree. It is large, spiky, and typically oval or heart-shaped. The fruit’s skin is green and covered with soft spines or nodules. When ripe, it becomes slightly soft to the touch.

Soursop trees thrive in tropical and subtropical regions and are commonly found in the Caribbean, Central and South America, as well as parts of Africa, Southeast Asia, and the Pacific.

It is recognized for its spiky green outer skin and white pulpy flesh. Soursop has a distinct flavor, combining notes of pineapple, mango and strawberry with a tangy and slightly sour taste. The fruit, along with its leaves, seeds, and stems, is used for various culinary and medicinal purposes.

Graviola is a flavorful fruit that offers potential health benefits. However, like with any food or herbal remedy, it is best to enjoy soursop in moderation and seek professional advice if you have any specific health concerns.

Nutritional Value of Soursop

A 3.5-ounce (100-gram) serving of raw soursop contains:

• Calories: 66
• Protein: 1 gram
• Carbs: 16.8 grams
• Fiber: 3.3 grams
• Vitamin C: 34% of the
• RDI
• Potassium: 8% of the RDI
• Magnesium: 5% of the RDI
• Thiamine: 5% of the RDI

One Entire Soursop Fruit contains:

• Calories: 413
• Protein: 6 grams
• Fat: 2 grams
• Carbohydrates: 105 grams
• Fiber: 21 grams
• Sugar: 85 grams

According to USDA, the nutritional value of 100g of Raw soursop contains:

• Calories: 148
• Fat: 0.7g
• Sodium: 31.5mg
• Carbohydrates: 37.8g
• Fiber: 7.4g
• Sugars: 30.5g
• Protein: 2.3g
• Vitamin C: 46.4mg
• Iron:  0.6     mg
• Magnesium: 21      mg
• Phosphorus: 27      mg
• Potassium: 278     mg
• Sodium:      14      mg
• Zinc:  0.1     mg
• Copper:       0.086 mg
• Selenium, Se         0.6     µg
• Vitamin C:  20.6   mg
• Thiamin:     0.07   mg
• Riboflavin:  0.05   mg
• Niacin:        0.9     mg
• Pantothenic acid:   0.253 mg
• Vitamin B: 6         0.059 mg
• Folate:        14      µg
• Choline:      7.6     mg
• Carotene, beta:      1        µg
• Vitamin A: IU       2        IU
• Vitamin E (alpha-tocopherol):  0.08   mg
• Vitamin K (phylloquinone): 0.4 µg
• Saturated Fatty acids:      0.051 g
• Monounsaturated fatty acids: 0.09 g
• Polyunsaturated fatty acids: 0.069      g
• Cholesterol : 0      mg

17 Amazing Health Benefits of Soursop

Soursop, also known as graviola or guanabana, is a tropical fruit that is believed to have several health benefits. Here are some of the potential health benefits of soursop:

1. Rich in nutrients

Soursop packed with essential nutrients like fiber, vitamins. Rich in nutrients. Soursop packed with essential nutrients like fiber, vitamin C, vitamin B6, riboflavin, niacin, calcium, iron, magnesium, sodium, cupper, and potassium. These nutrients are essential for overall health and well-being.

2. Boosts immune system

Soursop is known to have immune-boosting properties due to its high vitamin C content. Vitamin C is a potent antioxidant that helps strengthen the immune system, stimulate the production of white blood cells, which play a crucial role in defending the body against infections, illnesses, and diseases. and protects Soursop contains antioxidants that help fight against free radicals and strengthen the immune system. Regular consumption of soursop can help protect the body from various illnesses and infections.

3. Anti-inflammatory properties

Soursop contains several compounds with anti-inflammatory properties, such as acetogenins, tannins, and alkaloids. These compounds may help reduce inflammation in the body and alleviate symptoms or relieving pains associated with inflammatory conditions like arthritis, gout, and other inflammatory diseases.

4. Supports digestion

Soursop has natural fibrous content, which makes it effective in promoting healthy digestion, preventing constipation and supporting the growth of beneficial gut bacteria. It adds bulk to the stool and supports the regular movement of the bowels, thus maintaining gastrointestinal health. The leaves and bark of graviola are been used to make tea to treat gastrointestinal problems such as gastritis and poor digestion.

5. Potent antioxidant effects

Free radicals are unstable molecules that can damage cells and contribute to various chronic diseases, including heart disease and cancer. Excessive levels of free radicals in your body can induced oxidative stress, that could cause tissue, DNA, protein, and lipid damage. Thereby, necessitating the consumption of dietary antioxidants that can aid your body in neutralizing these free radicals.

Soursop is rich in antioxidants, such as vitamin C, acetogenins, flavonoids, polyphenols, essential oils, vitamins, alkaloid, saponin, terpenoid, coumarin, lactone, anthraquinone, phenol, phytosterol, carotenoids, amides, and cyclopeptides. These antioxidants present in graviola can help neutralize free radicals, thereby, reducing oxidative stress and potentially lowering the risk of chronic diseases.

The leaf and fruit pulp of graviola have a higher concentration of antioxidant when compared to other parts of the tree. This is due to the abundance of anti-oxidants such as phenols, flavonoids, alkaloids, and essential lipids in them.

6. Supports heart health

Soursop may help support heart health by promoting healthy blood pressure levels, reducing inflammation, improving lipid profiles, and reducing the risk of heart diseases due to its potassium content. Thus, providing a safe and effective solution for hypertension treatment and prevention.

High levels of LDL cholesterol are a characteristic of the hereditary illness which can progress to coronary heart disease. The leaf extract of graviola contains flavonoids, tannins, and alkaloid which can reduce blood cholesterol. To lower your cholesterol levels, you can take three to five doses of soursop leaf extracts daily, by boiling two to three glasses of water until just a half to one glass of water remains.

Some compounds in soursop have vasodilatory effects, which can improve blood flow and reduce the risk of heart disease. The leaf and fruit extract of soursop have been reported to have antihypertensive properties, that have been linked to the blockage of calcium ion channels, which helps to lowers blood pressure.

7. Regulate blood pressure

Blood pressure is the pressure of circulating blood against the walls of blood vessels. High blood pressure can cause the individual’s arteries to be under more pressure than they should be. Hypertension is described as an elevated blood pressure. High blood pressure has been a major contributing factor to various health issues such as heart disease and heart attack. One of the contributing factors of high blood pressure is high sodium intake.

Soursop is an excellent source of potassium, a mineral that helps your body to eliminate all sodium through the urine and eases the tension in the walls of your blood vessels, both of which can help to lower your blood pressure. A whole soursop fruit contains one-third to one-half of your recommended daily intake of potassium.

Some compounds in soursop have vasodilatory effects, which can improve blood flow and reduce the risk of heart disease. Soursop also contains antioxidants such as phenolic and alkaloids that can promote arterial health and act as a vasodilator, which can help improve blood flow. The presence of phenolic and alkaloids anti-oxidants in the leaf extract of graviola can reduce blood pressure and also control the uric acid production in hyperuricemia patients.

8. Anti-cancer properties

Soursop has been studied for its potential anti-cancer properties in laboratory studies. Some research suggests that soursop contains bioactive compounds, specifically annonaceous acetogenins, which may have the ability to slow down or inhibit the growth of certain types of cancer cells.

Extracts from the leaves, twigs, and roots can inhibit matrix metalloproteinases (MMPs) such as MMP-2 and MMP-9, which plays a crucial role in cancer progression. These extracts can also inhibit the proliferation of human leukemia cell by disrupting MMPs, reactive oxygen species (ROS) generation, and the G0/G1 cell cycle arrest, all of which can led to the inhibition of cancer cell growth.

The extract from the leaves of soursop has also been reported to inhibit the proliferation of the breast, lung, colon, and prostate cancer cell in human. Other studies also showed the inhibitory effects of acetogenin in soursop against these cancer cells.

9. Respiratory Health

Traditional medicine often uses soursop as a remedy for coughs, congestion, and other respiratory issues. It can help soothe the respiratory tract, reduce mucus production, and ease symptoms of respiratory ailments.

10. Sedative

Soursop may have a calming and sedative effect on the body, which can be beneficial for those struggling with insomnia or sleep disorders. Drinking soursop tea or consuming the fruit before bedtime may promote better sleep.

11. Skin Health

The high vitamin C content in soursop makes it great for maintaining healthy skin. It helps in collagen production, reduces signs of aging, and promotes overall skin health.

12. Antiulcer

Soursop contains a high level of flavonoids, tannins, and phenolic acids, which possess antiulcer effects due to their high antioxidant, anti-inflammatory, and gastroprotective properties. A study has reported that the leave extract of soursop can treat ulcers and improve gastric lesions in rats by activating prostaglandin synthesis as a gastro protector and suppressed aggressive factors of the gastric mucosa.

13. Diabetes treatment

In the treatment of diabetes, lowering hyperglycemia is a key therapeutic strategy. Soursop has been reported to exhibits antidiabetic activity by inhibiting key enzymes α amylase and α glucosidase which are relevant to type 2 diabetes mellitus and been responsible for the starch breakdown and glucose assimilation that would provide a nutraceutical option for diabetes management.

The antidiabetic activity of the enzymes α amylase and α glucosidase may therefore, reduce blood glucose. This is also linked to the flavonoids anti-oxidants, which inhibit α-glucosidase activity through hydroxylation bonding and substitution at the b-ring. This inhibition suppresses carbohydrate hydrolysis and glucose absorption and inhibits carbohydrate metabolism into glucose in the body.

The fruit pulp and leaf extract of soursop has been shown to have high abilities to inhibit α-amylase and α-glucosidase activity and decreased fat deposition in the blood. It also minimizes the rate of glucose assimilation into the blood after feeding when compared with standard drug.

14. Wound treatment

Soursop extract has shown significant wound healing activity. Research has revealed that wounds that are treatment with an ointment containing soursop extract from their bark and leaf can cause significant increase in antioxidant levels and a decrease in the MDA level in wound tissues.

15. Antibacterial

The extracts of soursop have been reported to be able to effectively kill off multiple types of bacteria, including strains that cause gingivitis, tooth decay, cholera staphylococcus and yeast infections. The leaf extracts of soursop have shown antibacterial activity against Gram-positive and Gram-negative bacteria when compared with the standard antibiotic streptomycin.

The bioactive compounds in soursop, such as annonaine, asimilobine, liriodenirine, nornuciferine, alkaloids can attack the bacterial membrane, resulting in broad-spectrum antibacterial activity against Escherichia coli and Staphylococcus aureus strains.

15. Antiviral

The extract from soursop has been reported to possess antiviral activity, such as interfering with the replication process of HIV-I. Soursop also have antiviral activity against herpes simplex virus and SARS-CoV-2 spike proteins. The antiviral activity of soursop can be linked to the presence of various phenolic and acetogenins compounds in soursop which possess good inhibitory activity against virus.

16. Regulate blood sugar levels

The extract from soursop has been shown to effectively regulate blood sugar levels in diabetic rats. Those rats which received the soursop extract had blood sugar levels that were five times lower. Another study showed that administrating soursop extract to diabetic rats can reduced blood sugar levels by up to 75%.

17. Antiprotozoal

The most common protozoal diseases worldwide are the diseases caused by parasitic protozoa such as malaria, trypanosomiasis, leishmaniasis, and toxoplasmosis. Research has revealed that the leaf extract of soursop has showed antiprotozoal activity against Toxoplasma gondii and Trypanosoma cruzii with an IC50s of < 2 5 µg/mL. Soursop extract can also have antiprotozoal activity against Plasmodium falciparum with an IC50S of 46.1 µg/mL.

It is important to note that while soursop has several potential health benefits, it is always recommended to consume it as part of a balanced diet and consult with a healthcare professional for personalized advice.

Top 5 Interesting Uses of Soursop

Soursop, also known as graviola or guanabana, is a fruit that is native to tropical regions. Apart from its delicious taste, soursop also offers various health benefits and can be used in various ways due to its versatile nature. Here are some common uses of soursop:

1. Dietary Supplement

Soursop is nutrient-dense and rich in vitamins such as vitamin C, vitamin B6, and vitamin A, as well as minerals like potassium and magnesium. It can be consumed as a natural dietary supplement to boost overall health and well-being.

2. Culinary use

The fruit can be consumed fresh and used in various culinary applications. It has a tropical, sweet-sour flavor that works well in smoothies, juices, ice creams, sorbets, jams, and desserts. Some people also use the fruit in savory dishes, such as salads or curries.

3. Beverages

Soursop can be blended to make refreshing beverages like smoothies, shakes, or teas. Its unique flavor adds a tropical twist to these drinks.

4. Skincare

Some beauty products, such as creams, lotions, and soaps, may contain soursop extract or oil. It is believed to have antioxidant properties that can help nourish the skin and promote a healthy complexion.

5. Herbal remedies

Soursop leaves have been used in herbal preparations like teas and infusions. In certain cultures, soursop has been used in traditional medicine for its potential health benefits. It is believed to have properties that help with digestive issues, fever, cough, skin conditions, insomnia, anxiety, inflammation, and other health issues. However, it’s important to note that scientific evidence supporting these claims is limited.

It’s worth mentioning that while soursop has a long history of traditional use, it’s important to consult with a healthcare professional before using it for any specific medical conditions or incorporating it into your routine. They can provide personalized advice based on your individual health needs and potential interactions with medications or existing conditions.

Top 8 Ways to Eat Soursop

The soursop fruit is the main attraction of the tree, known for its sweet, custard-like pulp. It is consumed fresh, either by eating the fruit itself or by blending it into smoothies, juices, or ice creams. It is used in beverages, ice creams, and desserts. Soursop is also a popular ingredient in traditional desserts, jams, and candies. There are various ways to enjoy soursop and incorporate it into your diet. Some popular ways to eat soursop include:

1. Fresh

The simplest way to enjoy soursop is to eat it fresh. Start by cutting the fruit in half and scoop out the flesh with a spoon. Remove the black seeds and enjoy the creamy, slightly sweet and tangy flesh.

2. Smoothies

Blend soursop flesh with your choice of liquid (such as coconut water or milk), some ice, and other fruits like bananas or mangoes to make a refreshing and nutritious smoothie.

3. Juice

Blend or extract the juice from the soursop flesh using a juicer or blender. Strain if desired and serve it chilled. You may also add some sweetener like honey or sugar if desired.

4. Ice Cream or Sorbet

Puree the soursop flesh and incorporate it into your favorite ice cream or sorbet recipe. The unique flavor of soursop pairs well with creamy ice cream or as a tangy sorbet.

5. Desserts

Use soursop to make delicious desserts like custards, puddings, pies, or tarts. The creamy texture and tropical taste of soursop work well in various sweet treats.

6. Soursop Tea

Boil soursop leaves in water to make a flavorful herbal tea. You can add sweeteners or lemon juice for additional taste. Soursop tea is believed to have various health benefits.

7. Salads

Add some chunks of soursop to fruit salads or green salads for a burst of tangy flavor.

8. Soursop Jam or Jelly

Cook soursop flesh with sugar and lemon juice to make a tasty jam or jelly. It can be spread on toast or used as a filling for pastries and desserts.

Remember to pick ripe soursop for the best taste and texture. It is also essential to handle soursop carefully as the fruit’s skin can be thorny or prickly.

Side Effects of Soursop

However, it is important to note that while graviola is generally safe to consume, excessive consumption of the fruit or its extracts may have adverse effects. The seeds and leaves contain small amounts of toxic compounds, and excessive consumption may result in neurological symptoms or other health problems. Pregnant or breastfeeding women should exercise caution and consult with a healthcare professional before consuming soursop. These are few potential side effects to be aware of:

1. Neurotoxicity

Some research suggests that consuming soursop in large amounts may have neurotoxic effects, potentially leading to movement disorders or Parkinson’s-like symptoms. However, these studies were primarily conducted on animals, and more research is needed to fully understand the effects in humans.

2. Low blood pressure

Graviola has been reported to have hypotensive properties, meaning it may lower blood pressure. Individuals with low blood pressure or those taking medications to lower their blood pressure should exercise caution when consuming soursop.

3. Interference with medication

Graviola may interact with certain medications, including those used to manage high blood pressure, diabetes, or antidepressants. It is crucial to consult with your healthcare provider before adding soursop to your diet, especially if you are taking any medications.

4. Gastrointestinal issues

Some individuals may experience gastrointestinal side effects such as diarrhea, stomach cramps, or bloating after consuming soursop. This is typically observed when consuming large quantities or if your body is not accustomed to the fruit.

5. Allergies

Allergic reactions to soursop are rare but possible, especially in individuals with a known sensitivity or allergy to tropical fruits. If you experience itching, swelling, or difficulty breathing after consuming soursop, seek medical attention immediately.

It’s worth noting that most of these side effects are associated with the consumption of soursop in large quantities or with pre-existing conditions. As with any food, moderation is key, and it’s advisable to consult a healthcare professional if you have any concerns or underlying health conditions.

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