We are searching data for your request:
Upon completion, a link will appear to access the found materials.
Unless you live in Hawaii, Puerto Rico or southern Florida, you've probably never seen mamey sapote in the produce section of your local grocery store. The oval-shaped tropical fruit - which is native to Central America and relatively popular in Latin cuisine - has creamy salmon-colored flesh said to taste like a combination of sweet potato, pumpkin and cherry underscored by hints of honey and vanilla. Like other nutrient-dense fruits, mamey sapote is a source of important health benefits.
Mamey sapote provides about 215 calories, 2.5 grams of protein, less than 1 gram of fat and 56 grams of carbohydrates per 1-cup serving of chopped fresh fruit. According to the U.S. Department of Agriculture, this serving supplies 9.5 grams of dietary fiber, or 38 percent of the recommended daily value. Mamey sapote is an excellent source of several vitamins and minerals. A 1-cup serving delivers 67 percent and 63 percent of the daily values for vitamins C and B-6, respectively, as well as 23 percent of the daily value for potassium. It also provides almost 20 percent each of the daily values for vitamin E and copper.
Choosing nutrient-dense foods that are highly satiating for relatively few calories is a simple way to lose or prevent unwanted pounds. Mamey sapote fills you up - and helps delay the onset of hunger - in a few ways. According to the USDA, roughly 30 percent of the fruit's carbohydrates come from starch. These complex carbohydrates contribute to long-term satiety because they take longer to digest. More significantly, mamey sapote is a high-fiber food that offers substantial amounts of both types of fiber, soluble and insoluble. Its insoluble fiber takes up space in your stomach to help you feel fuller on fewer calories, while its soluble fiber slows the rate at which digested food exits your stomach.
Mamey sapote is a heart-healthy food. The fruit's soluble fiber promotes healthy cholesterol levels, thereby reducing your risk of heart disease. Its high potassium content protects cardiovascular health by keeping blood pressure in check and supporting normal heart function. As an excellent source of vitamin C, mamey sapote helps maintain firm capillaries and blood vessels. Its substantial vitamin E content helps prevent the buildup of plaque in your blood vessels and arteries, which lowers your risk of heart attack, stroke and coronary artery disease. As antioxidants, vitamins C and E also protect against the kind of free-radical damage associated with heart disease and other chronic illnesses. Vitamin E is particularly beneficial to cardiovascular health, as it helps prevent the oxidation of artery-damaging LDL cholesterol.
Mamey sapote - which is in season from June through September - isn't widely available in the continental United States outside of southern Florida. If you can find it, choose firm fruit and let it ripen at room temperature. Ripe mamey sapote is soft and highly perishable - it should be eaten or stored in the refrigerator. Eaten on its own, sapote is a light, healthy snack. In Cuba, Mexico and other countries where it's popular, the naturally creamy fruit is traditionally used to make sapote ice cream. For a refreshing dessert that contains no added sugar, blend sapote with low-fat milk, ice, vanilla and a dash of nutmeg or cinnamon. Diced sapote tossed with chopped mango, sliced kiwi and pomegranate seeds makes a breakfast-worthy tropical fruit salad.