Black Sapote (Diospyros nigra) : Info Nutrition, Benefits, Effect Consumtion

Image of Black Sapote Fruit

Black Sapote (Diospyros nigra) Overview

1. Brief description of Black Sapote:

• -Scientific name: Diospyros nigra
• -Family: Ebenaceae
• -Origins: Black Sapote originates from Central and southern America, especially from Mexico and northern Central America. However, now it is widely planted in various tropical and subtropical regions throughout the world.

2. Overview of the Black Sapote tree:

• -Height: Black Sapote trees can grow up to 10-25 meters.
• -Leaf shape: The leaves are dark green, elliptical or oval, with pointed tips. The leaves have a stiff and shiny texture.
• -Flowers: Black Sapote flowers are small and white, usually appearing in groups in older branch areas on the tree.

3. Characteristics of Black Sapote Fruit:

• -Size: The fruit is usually about the size of a tennis ball to a softball.
• -Shape: Round to slightly oval.
• -Color: The skin is dark green to dark brown when ripe.
• -Skin texture: The skin is smooth and slightly wrinkled.
• -When ripe, the color of the flesh changes to dark brown to black. The texture of the meat becomes soft and creamy, similar to the texture of pudding.

4. Comparison with other fruits:

• -Black Sapote is often compared to persimmon because the texture of the fruit is soft and creamy when ripe. However, Black Sapote has a sweeter and creamier taste than persimmon.

• -Compared to sapodilla, Black Sapote has a smoother texture and is more similar to cream.

5. Taste and aroma:

• -The taste and aroma of Black Sapote can vary depending on the level of maturity.

• -At younger stages of maturity, Black Sapote can have a slightly sour taste and a denser texture.

• -When ripe, Black Sapote has a sweet taste with a touch of chocolate and cream. The fruity aroma becomes stronger and more inviting. This taste and aroma is different from other fruits such as persimmon which has a milder taste and sapodilla which has a thicker and sweeter taste.

Nutrition, Benefits and Effects Consumtion Black Sapote

Image Illustration Research Black Sapote

Nutritional Content of Black Sapote (Diospyros nigra).

There is no official data from the national agency for the nutrition of black sapote. However, from various sources on the internet, the nutrients contained in black sapote fruit

in every 100 grams are as follows:

Calories: 142 kcal

Macronutrients:

• Protein: 2.6 grams
• Fat: 0.8 grams
• Carbohydrates: 34 grams
• Fiber: 5.4 grams
• Sugar: 20 grams

Micronutrients:

• Vitamin A: 410 IU (10% RDA)
• Vitamin C: 22 mg (37% RDA)
• Calcium: 18 mg (2% RDA)
• Potassium: 454 mg (12% RDA)
• Iron: 0.8 mg (4% RDA)
• Vitamin B1 (Thiamine): 0.013 mg (1% RDA)
• Vitamin B2 (Riboflavin): 0.116 mg (7% RDA)
• Vitamin B3 (Niacin): 1,432 mg (9% RDA)
• Folic acid: 7 mcg (2% RDA)

Benefits of Black Sapote for Our Body's Health

Following are some of the health benefits associated with consuming Black Sapote fruit:

• 1. Nutritional content: Black Sapote contains a number of important nutrients such as vitamin C, vitamin A, vitamin E, fiber, potassium and antioxidants. Vitamin C and antioxidants help strengthen the immune system and fight free radicals that can cause cell damage.

• 2. Source of fiber: Black Sapote fruit is rich in fiber, which is important for healthy digestion. Fiber helps reduce the risk of constipation, maintains gut health, and regulates blood sugar levels.

• 3. Heart health: The potassium content in Black Sapote can help maintain normal blood pressure and reduce the risk of heart disease. Potassium helps regulate heart rate and blood pressure by balancing the effects of sodium in the body.

• 4. Skin health: Vitamin C and vitamin E in Black Sapote play a role in maintaining healthy skin. Vitamin C helps produce collagen which is important for firm and elastic skin, while vitamin E helps protect the skin from free radical damage.

• 5. Weight management: The fiber content in Black Sapote can help maintain feelings of fullness for longer, so it can help in weight management. Consuming foods rich in fiber can help reduce excessive appetite and control calorie intake.

• 6. Maintaining eye health: The vitamin A content in Black Sapote is important for eye health. Vitamin A helps maintain healthy retinas and good night vision.

• 7. Fulfillment of nutritional needs: Consuming Black Sapote as part of a balanced diet can help meet the body's nutritional needs, especially for those who have an unhealthy diet or lack certain nutritional intake.

Effects of Consuming Black Sapote

Someone With Special Conditions

Someone with certain conditions or at particular risk should avoid consuming Black Sapote fruit or consume it with caution. The following are several conditions that can affect a person's safety or health related to consuming Black Sapote fruit:

• 1. Diabetes: Although Black Sapote contains good fiber and can help regulate blood sugar levels, this fruit also contains natural sugar. Therefore, for someone with diabetes, consumption of Black Sapote should be limited and in accordance with the recommendations of a doctor or nutritionist.

• 2. Allergies: Some people may have allergies to certain fruits, including Black Sapote. If someone has a history of food allergies or allergies to fruit, it is important to be careful when trying or consuming Black Sapote to avoid allergic reactions.

• 3. Food incompatibility: Although rare, some people may experience food incompatibility or intolerance to Black Sapote fruit. Symptoms of food incompatibility can include digestive disorders such as flatulence, diarrhea, or stomach ache. If someone feels uncomfortable after consuming Black Sapote, they should stop consuming it and consult a health professional.

Consuming Excessive Black Sapote

If someone consumes too much Black Sapote fruit, here are some of the effects that may occur:

• 1. Digestive disorders: Consuming large amounts of Black Sapote fruit can cause digestive disorders such as flatulence, diarrhea, or stomach ache. This is caused by the natural fiber and sugar content in the fruit.

• 2. Weight gain: Although Black Sapote contains good nutrients, consuming large amounts can lead to excessive calorie intake, which in turn can lead to weight gain if not balanced with sufficient physical activity.

• 3. Increased blood sugar levels: Although the fiber content in Black Sapote can help regulate blood sugar levels, consumption in large quantities or by someone with diabetes may cause an undesirable increase in blood sugar levels.

Therefore, it is important to consume Black Sapote wisely and according to individual nutritional needs and personal health conditions. If you have concerns or questions, you should consult a doctor or nutritionist.

However, as with other foods, it is recommended to consume Black Sapote in moderation as part of a balanced diet to get maximum benefits.

Black Sapote Culinary

Beautiful Girl with black Sapote Juice

How to Serve Black Sapote

Here are some ways to serve Black Sapote fruit:

• 1. Fresh: Black Sapote can be enjoyed directly by cutting it into two parts and scooping out the pulp with a spoon. Ripe Black Sapote fruit has a soft and creamy texture, so it can be enjoyed as a fresh and delicious snack.

• 2. Smoothie or juice: Black Sapote fruit can be processed into a refreshing smoothie or juice. You can mix Black Sapote pulp with milk, yogurt, ice cubes, and other ingredients according to taste to make a healthy and delicious drink.

• 3. Pudding or cream: The soft and creamy texture of Black Sapote makes it suitable for processing into pudding or cream. You can mix Black Sapote pulp with milk, sugar, eggs and other ingredients to make a delicious and nutritious pudding or cream.

• 4. Sauce or dessert: Black Sapote can also be processed into a sauce that is used as a complement to desserts such as ice cream, pies or cakes. You can mix Black Sapote pulp with sugar, lemon juice, and spices to make a delicious and aromatic sauce.

• 5. Jam or marmalade: The flesh of Black Sapote fruit can also be processed into jam or marmalade which is suitable to be enjoyed with bread, cakes or biscuits. You can mix the flesh of the Black Sapote fruit with sugar and lemon juice, then cook it until it thickens to make delicious and sweet jam.

• 6. Use in cooking: Apart from being processed into desserts or snacks, Black Sapote can also be used as an ingredient in various dishes. You can mix Black Sapote pulp with meat, chicken, or fish to add a unique taste and texture to your dishes.

With these various ways of serving, you can enjoy the deliciousness and health benefits of Black Sapote fruit in different ways according to your tastes and needs.

Healthy Black Sapote Smoothie Recipe:

Here is a healthy and delicious Black Sapote smoothie recipe:

Ingredients:

• - 1 ripe Black Sapote fruit
• - 1 ripe banana (can be cut into pieces before freezing)
• - 1 cup fresh spinach or kale (or you can use other green vegetables)
• - 1/2 cup nonfat Greek yogurt
• - 1 cup almond milk or any other milk you like
• - 1 tablespoon honey or other natural sweetener (optional)
• - Ice cubes as needed

How to make:

• 1. Peel and discard the Black Sapote seeds. Take the pulp and place it in a blender.
• 2. Add chopped banana, spinach or kale, yogurt, almond milk, and honey (if using) to a blender.
• 3. Close the blender and process all ingredients until smooth and the desired smoothie consistency is achieved.
• 4. If the consistency is too thick, add a little more almond milk or water to dilute it.
• 5. Once the smoothie has reached the desired consistency, add enough ice cubes and process again briefly until the ice cubes are crushed and mixed well.
• 6. Pour the smoothie into a serving glass and enjoy immediately as a healthy and refreshing snack or breakfast.

You can also adjust this recipe according to your preferences by adding other ingredients such as chia seeds, almond butter, or whey protein for more nutrients and a different taste. Enjoy your healthy and delicious Black Sapote smoothie!

Black Sapote Cultivation

Image of Black Sapote cultivation 

How to Grow Black Sapote

Step by step how to plant Black Sapote from start to harvest:

1. Site Selection and Soil Preparation:

•     - Choose a location that is exposed to full sun and has good drainage.
•     - Prepare the soil well by mixing compost or organic fertilizer to increase soil fertility and quality.

2. Seed Selection:

•     - Choose healthy and quality Black Sapote seeds from trusted sellers.
•     - Make sure the seedlings have a good root system and there are no signs of disease or damage.

3. Planting:

•     - Plant at the start of the rainy season to ensure the plants get an adequate water supply.
•     - Dig a planting hole large enough to accommodate the roots of the seedling comfortably.
•     - Plant the Black Sapote seeds carefully and make sure the roots are well soaked. Then, compact the soil around the roots to secure the seedling.

4. Plant Care:

•     - Provide water regularly, especially during the dry season.
•     - Provide fertilizer regularly to support plant growth and development.
•     - Make sure the plants get enough sunlight and keep them from being disturbed by weeds.

5. Pruning and Maintenance:

•     - Prune regularly to maintain the shape of the tree and promote healthy growth.
•     - Keep the area around the tree clear of weeds and unwanted insects.

6. Harvesting:

•     - Black Sapote usually takes around 4-5 years from planting until it starts to bear fruit consistently.
•     - Black Sapote fruit usually ripens in summer and autumn. Watch for signs of ripeness such as changes in skin color and flesh texture.

How to deal with problems that may arise such as pests and diseases:

• 1. Pests: Use natural insecticides or approved pesticides to control pests such as caterpillars, aphids or mealybugs. Also, introducing natural enemies of pests such as predatory beetles or predatory larvae can help control pest populations without the use of chemical pesticides.

• 2. Disease: Maintaining good hygiene around plants, such as cleaning up fallen leaves, can help prevent the spread of disease. If disease is detected, use the appropriate fungicide and be sure to follow label instructions correctly.

Always monitor the condition of the plant regularly and act quickly at any sign of trouble. Consult an agricultural or garden expert if you have difficulty resolving problems that arise.

Source and Reference

https://en.wikipedia.org/wiki/Diospyros_nigra

https://www.darwin.nt.gov.au/sites/default/files/publications/attachments/black_sapote.pdf

https://www.researchgate.net/publication/277816549_Black_sapote_Diospyros_digyna_Jacq

https://www.growables.org/information/TropicalFruit/BlackSapote.htm

https://www.growables.org/information/TropicalFruit/BlackSapoteJuliaMorton.htm