Soursop is a tropical fruit with prickly green skin and juicy white pulp, appreciated for its sweet and slightly acidic flavor. Originally from the tropical regions of the Americas, it is consumed in nature and used in the preparation of juices, sweets and teas. In addition to its pleasant flavor, it offers several health benefits, making it a valuable ally in your diet.

See below, 7 health benefits of soursop and how to include it in your diet!

1. Strengthens the immune system

Because it is rich in vitamin C and others antioxidantssoursop plays an important role in strengthening the immune system. These nutrients help to stimulate the production of white blood cells, responsible for defending the body against infectious agents, such as viruses and bacteria.

According to the World Health Organization (WHO) and the Brazilian Ministry of Health, the daily recommendation of vitamin C for adults is 90 mg for men and 75 mg for women. According to the Brazilian Food Composition Table (TBCA), from the University of São Paulo and the Food Research Center, 100 g of fruit provides 19.1 mg of the nutrient.

In this way, regular consumption of soursop contributes to the prevention of seasonal illnesses, such as flu and colds, in addition to helping the body recover in cases of infections.

2. Helps with weight loss

With low caloric content and rich in fiber, soursop helps with intestinal functioning and promotes the feeling of satiety, becoming an ally in diets. weight loss. The fiber present in the fruit slows digestion and prolongs the release of energy, helping to control appetite and reduce the desire to overeat.

3. Anti-inflammatory action

According to the study “Investigation of the chemical structure and analgesic and anti-inflammatory properties of polysaccharides that constitute the dietary fibers of soursop (Annona muricata) fruit”, published in Food Research International, The polysaccharides present in soursop pulp have analgesic and anti-inflammatory effects, helping to relieve pain and inflammation, supporting the use of the fruit in folk medicine. This is beneficial for relieving symptoms of inflammatory diseases such as arthritis and rheumatism, promoting greater comfort and quality of life.

4. Body hydration

Composed of approximately 81% water, soursop contributes to fluid replacement, helping to maintain hydration, especially on hot days or after physical activities. Furthermore, the fruit contains electrolytes such as potassium, which help balance fluids in the body.

5. Blood glucose control

The fibers and antioxidants present in soursop help control blood glucose levels. This effect is beneficial for preventing insulin resistance and the development of type 2 diabetes. Diabetes mellitus is a condition that affects more than 20 million people in Brazil, according to the Brazilian Diabetes Society. Furthermore, the International Diabetes Federation points out that the country ranks 6th in the world among the nations with the most diabetic people. However, it is important to remember that consuming soursop does not replace medical treatment and monitoring.

Soursop has a high content of fiberswhich help regulate the digestive system. Insoluble fibers increase fecal volume, facilitating passage and preventing constipation. Soluble fibers, on the other hand, help with digestion, feeding the beneficial bacteria in the intestine and promoting a healthy environment for the digestive process. According to WHO data, the recommended daily consumption for adults is at least 25 g of fiber.

7. Lowering blood pressure

The presence of potassium soursop contributes to the elimination of excess sodium from the body, helping to relax blood vessels and control blood pressure. This effect is important for cardiovascular health and the prevention of diseases such as hypertension.

According to the study “The importance of potassium in the diet on the regulation of blood pressure”, published in Brazilian Journal Developmentincreasing potassium intake through the consumption of fruits and vegetables, foods with higher concentrations of this mineral, contributes to the prevention and treatment of systemic arterial hypertension.

Arterial hypertension, popularly known as high blood pressure, affects 27.9% of the Brazilian population, according to the Ministry of Health. The disease is silent and dangerous: when left untreated, it can lead to serious complications such as heart attack, stroke and kidney failure.

How to consume soursop

See ways to consume soursop, taking advantage of its flavor and nutritional properties:

• Natural juice: Blend the soursop pulp with water in a blender, strain if you prefer and sweeten to taste. It is one of the most common forms of consumption, refreshing and rich in vitamin C.
• Vitamin: mix the fruit pulp with milk or vegetable drink and, if you want, add other fruits such as banana. It is creamy, nutritious and ideal for breakfast or a snack.
• In nature: Soursop can be consumed raw, removing the seeds. This way, you make the most of your fiber and nutrients.
• Sorbet or soursop ice cream: The pulp can be used to prepare homemade ice cream or frozen to make a type of natural “ice cream”, making it a healthy dessert option.

Important precautions

Despite the many health benefits of soursop, it is important to remember that its consumption does not replace medical treatments or professional support. The fruit does not have the ability to treat or cure diseases on its own. To ensure health and well-being, it is essential to follow appropriate medical advice, undergo periodic exams and adopt a balanced diet as part of a healthy lifestyle.