Nutritional Information

Commonly known as the "aristocrat of fruits" with a green bumpy skin while inside is a treat unlike any other you have ever tasted.

A sweet tooth can safely indulge in delicious fruit as their sugar content comes accompanied by fibre and other nutrients. As fruit is more filling than other forms of sweet foods there is less danger of over-eating. Custard apples provide sugars that give sustained energy and do not over react the body's insulin output like processed sugars. The sugars designed by nature are complemented by other natural products such as vitamins, minerals, fibre and protein necessary for energy production.

Custard apples are a well-balanced food having protein, fibre, minerals, vitamins, energy and little fat. They are an excellent source of Vitamin C, a good source of dietary fibre, a useful source of Vitamin B6, magnesium and potassium, and with some B2 and complex carbohydrate.

100g of flesh will provide over 110% of the recommended daily allowance of Vitamin C and as even a small custard apple will weigh around 250grams then there is no need for supplements to obtain your vitamin C intake if eaten daily. Very little vitamin C is stored in the body so it should be taken in every day and as it is lost from food in cooking then fresh food is best. Vitamin C is also an anti-oxidant and as anti-oxidants help to neutralize unstable substances, known as free radicals, that can damage cells.

Extra Vitamin C may be needed during 1) times of stress, 2) when fighting infection, 3) after surgery or if a wound is slow to heal, 4) if you smoke or consume moderate or large amounts of alcohol. As custard apples are available fresh from March through to October in Australia (and all grown here) then it is easy to have some for most of the year.

Magnesium is essential for all the body's major processes and 100g of custard apple flesh supplies almost 10% of your daily needs. Magnesium has a major role in enabling muscles to relax and as such may be the most important nutrient to protect against heart disease, so eating food rich is magnesium seems a very healthy thing to do. It also has a mild tranquillising action. As Calcium is a natural tranquilliser then a perfect night time drink to help you sleep well would be a CUSTARD APPLE EGG NOG - take 1 medium fruit, 1 cup milk (skim optional) 1 egg yolk, 2 tablespoons honey. Cut custard apple flesh. remove seeds, and blend until smooth. Heat milk, beat in egg yolk stir over low heat without boiling until slightly thickened, stir in custard apple puree. Enjoy!

Custard apples are also a good food source of potassium which is most effective in the presence of Vitamin B6 which is also in useful supply in custard apples. Again, potassium is not stored in the body and anyone indulging in even moderate amounts of caffeine or alcohol or having too many processed foods in their diet will benefit from extra potassium.

Custard apples are also a good food source of copper.

Active Living - if you wish to train for competitive sport or simply keep fit then nutrients that can help reduce soreness and minimise damage to tissues and joints are anti-oxidant minerals and vitamins. Some of the important ones are Vitamin C, the B Vitamins, Calcium, Magnesium, & Potassium.

See also the Nutritional Chart and Serving Suggestions Sections