The Food Coach

Healthy Food Database - Custard Apples

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Custards apples grow in subtropical areas of Australia. They are pale green with a knobbly skin. Inside they hold large, dark brown seeds and soft, white, supersweet flesh.
There are two main varieties of custard apples, the Pinks Mammoth and the African Pride.
Custard apples are known as the "aristocrat of fruits". The flesh is a great nutritious way to satisfy a sweet tooth as the natural sugar provides sustained energy as well as other nutrients such as Vitamin C, dietary fibre, Vitamin B6, magnesium and potassium, .B2 and complex carbohydrate.
A custard apple is ripe when you gently squeeze it and it gives slightly under your hand. Much the same as an avocado. You can buy custard apples ready to eat, or still hard to the touch and let it ripen over the next few days after purchase.
If you want to hasten the ripening process then simply put the fruit into a brown paper bag with a banana and leave it on the kitchen bench. The banana will accelerate the ripening of the custard apple.
Custard Apples are only eaten when soft, and only the flesh is eaten. To eat, simply cut in half and scoop out the white flesh. The Custard Apple should be moist with a pleasant sweet aroma. Once ripe, custard apples can be stored in the fridge for up to 3 days. Once the skin has gone purple or black, they have passed their best eating quality.
Category: Fruit
In Season: Autumn Winter
To Buy: When choosing custard apples they are best bought when hard to avoid bruising and loss of quality in transport. Similar to an avocado, custard apples ripen at room temperature. When ripe, the skin can turn a dull green or on occasions, appear yellow.
To Store: To fast track the ripening process, place the fruit in a brown paper bag with a banana and leave at room temperature. Shelf life of custard apples is short, so buy small quantities more frequently. The ideal temperature to ripen custard apples is between 18 and 24 degrees Celsius (fruit will not ripen below 14 degrees). During winter store fruit in a warm area and cover to retain warmth. Sliced fruit or pulp can be refrigerated for up to 5 days, keep in an airtight container to prevent browning.
Tips & Tricks: Custard apples contain protein, fibre, minerals, vitamins, energy and very little fat. They are also an excellent source of vitamin C, vitamin B6, magnesium, and potassium with some B2 and complex carbohydrates.

Nutrition (100 Grams):

Energy (kJ): 306
Low GI < 55: Glycaemic Index refers to the rate at which carbohydrate rich foods are converted to glucose for energy by the body; Low GI carbohydrtes release glucose is released slowly into the bloodstream and help to regulate energy levels and insulin production.
Protein (g): 1.4
Saturated Fat, g : 0.1
Vitamin B6: Important in development and maintenance of nervous system. Also plays a role in prevention of inflammatory and skin diseases, hormone production and the metabolism of protein, fat and carbohydrates.
Potassium: Needed for normal growth and muscle and nerve contraction. Together with sodium regulates water and fluid balance in the body.
Amines: Amines come the breakdown or fermentation of proteins. High amounts are found in cheese, chocolate, wine, beer and yeast extracts. Smaller amounts are present in some fruits and vegetables such as tomatoes, avocados, bananas.

For those with sensitivities, low foods are almost never a problem, moderate and high foods may cause reactions, depending on how sensitive you are and how much is eaten. Very high foods will most often cause unwanted symptoms in sensitive individuals. Low
Glutamates: Glutamate is found naturally in many foods, as part of protein. It enhances the flavour of food, which is why foods rich in natural glutamates such as tomatoes, mushrooms and cheeses are commonly used in meals. Pure monosodium glutamate (MSG) is used as an additive to artificially flavour many processed foods, and should be avoided, especially in sensitive individuals as it can cause serious adverse reactions. n/a
Carbohydrates, g: 15.8
Fibre, g:
Fat (g): 0.6
Monosaturated Fat , g: 0.0
Vitamin C: Antioxidant, anti inflammatory and immune-boosting, this vitamin has a range of uses. Is essential for collagen formation, therefore plays a role in wound healing. Fights infection and protects against free radical damage. Vitamin C helps maintain normal cholesterol levels, promotes the absorption of iron and counters the effects of stress as it is concentrated in the adrenal glands.

Large doses can cause diaorrhea or gas.
Magnesium: Involved in energy production and proper functioning of muscles and nerves, magnesium also promotes the absorption of other minerals and promotes blood vessel dilation and lowers the risk of blood clots.
Salicylates: Naturally occurring plant chemicals found in several fruits, vegetables, nuts, herbs and spices, jams, honey, yeast extracts, tea and coffee, juices, beer and wines. Also present in flavourings, perfumes, scented toiletries and some medications.

For those with sensitivities, low foods are almost never a problem, moderate and high foods may cause reactions, depending on how sensitive you are and how much is eaten. Very high foods will most often cause unwanted symptoms in sensitive individuals. Moderate


Cooking Tips: Scoop out the flesh and mix with any of the following: cinnamon, nutmeg, lemon, orange, honey and vanilla. A delicious food for toddlers.

Benefits the Following Health Conditions:*

Cold and Flus

* This information is sourced by a qualified naturopath. It is non prescriptive and not intended as a cure for the condition. Recommended intake is not provided. It is no substitute for the advice and treatment of a professional practitioner.

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