The internet loves superfoods and health trends — the more exotic, the better (acai, anyone?). Enter soursop, the latest fruit that’s creating a big buzz. Show Officially known as Annona muricata, soursop is native to South America and a fruit of many names. You might also hear it called guanabana, graviola or custard apple. On the outside, the fruit resembles an oversized avocado — if the avocado were covered with prickly spikes. Despite its tough exterior, soursop is sweet at heart. Its white pulp is smooth and creamy with large black seeds. People sometimes compare its sweet-tart flavor to a blend of strawberries and apples. Dietitian Alexis Supan, RD, explains what you should know about this trending tropical treat. Soursop nutrition factsLike many fruits, soursop is a healthy source of dietary fiber, vitamins and minerals. One cup (about 225 grams) of raw soursop contains:
Besides fiber, the fruit is a good source of nutrients:
Soursop is also high in antioxidants, substances that protect cells from damage. Antioxidant-rich diets may help protect against diseases like heart disease or cancer. Potential soursop health benefitsTraditional healers have long used soursop for medicinal purposes. They use many parts of the plant — including the fruit, leaves and stems — to treat a variety of illnesses. Soursop may help:
But there’s a big caveat to those claims, says Supan. Medical researchers have only just begun studying the health benefits of soursop, so we don’t yet have scientific data on the plant’s health-boosting properties. Can soursop really help fight cancer?There’s some evidence that extracts from the plant’s leaves could kill cancer cells or fight inflammation. But slow your roll: Those findings came from test-tube and animal studies, which often involved huge doses of extracts from soursop leaves. “Keep in mind that there haven’t been any human studies, so it’s too soon to tell if there are any benefits,” Supan says. Possible side effects of soursopYou can find soursop extracts and teas for sale, but those products aren’t regulated by the U.S. Food and Drug Administration (FDA). And there are reasons to be wary, Supan warns. Soursop can be toxic in large doses, causing symptoms that resemble those of Parkinson’s disease, including:
The compounds found in extracts and teas can also interfere with medications such as high blood pressure and diabetes treatments. “I’d advise staying away from soursop extracts and teas,” she says. “You don’t want to play scientist with your health.” How to eat soursopWhile you should probably steer clear of soursop extract or teas, there’s no reason not to eat it. “As far as the fruit goes, go to town!” Supan says. Soursop can be hard to come by in the U.S., but you might be able to find it in specialty grocery stores (like Latin American and Caribbean markets). If you can track down fresh soursop, Supan recommends enjoying it in its pure form. “Soursop has a great creamy texture and tropical taste that’s delicious eaten raw,” she says. “But spit out the seeds since they’re toxic.” And remember that it’s a big fruit with plenty of natural sugars. “One fruit can have 70 or 80 grams of sugar, so you don’t necessarily want to eat an entire fruit at once — especially if you’re concerned about your sugar intake,” notes Supan. Pro tip: Eat half now and freeze the rest to use in smoothies later. Its tropical flavor blends seamlessly with other tropical fruits, like mangoes, papayas and pineapples. Like most trendy superfoods, soursop isn’t a miracle cure-all, though. But it’s a tasty tropical treat and a good source of nutrients. If you’re lucky enough to find a store with soursop for sale, give the sweet, creamy fruit a try. Tell them the internet sent you. Related Articles
Medically Reviewed by Dan Brennan, MD on September 19, 2020
A native of the warm and tropical regions of the Americas, soursop is a fruit that goes by many names. Its scientific name is Annona muricata, but it also goes by guanabana, paw-paw, sirsak, and graviola. Soursop is a member of the Annonaceae family, also known as the custard apple family. The fruits, which grow on trees, are large and oval-shaped. The green exterior, which has spines on it, covers a white, fibrous flesh. They grow up to 8 inches and can weigh up to 10 pounds. Soursop’s flavor can best be described a cross between mango and pineapple Soursop has many uses in traditional medicine, and it has been used to treat a wide range of health conditions and ailments. With its strong nutrient profile, it provides a variety of health benefits. Soursop is high in vitamin C, an antioxidant known to boost immune health. The vitamin strengthens your immune system, improving its ability to defend against pathogens. It also promotes the destruction of free radicals, which can help to protect your skin and cells from environmental oxidative damage. One whole soursop fruit contains 215% of your recommended daily allowance of vitamin C. Soursop (the fruit and the leaves) contains many other antioxidants, including phytosterols, tannins, and flavonoids. Antioxidants play a role in your overall health and may help to protect against a variety of health conditions. Other health benefits of soursop include: Healthy digestion One whole soursop fruit contains around 83% of your recommended daily allowance of fiber, which is a vital nutrient for your digestive health. Fiber helps to promote regularity and prevent digestive issues such as constipation. Potential anti-carcinogenic effects While most research is limited to test-tube studies, soursop may be beneficial in helping to fight and prevent cancer. One study found that a soursop extract could reduce the size of breast cancer tumors and kill cancer cells. A second study found that an extract could stop the formation of leukemia cells. Fights inflammation Antioxidants fight free radicals, reducing the damage to your cells caused by oxidative stress. One of the side effects of oxidative stress is inflammation. The antioxidants in soursop may, therefore, help to reduce inflammation in the body. Stabilizes blood pressure High blood pressure may lead to serious issues like heart disease and heart attack. A contributing factor to high blood pressure is sodium intake. Potassium helps your body to get rid of sodium and eases the tension in the walls of your blood vessels, both of which can help to lower your blood pressure. A whole soursop fruit offers approximately one-third to one-half of your recommended daily allowance of potassium. May fight against bacteria Soursop may provide antibacterial effects. One study found that an extract may be able to kill many different types of bacteria, including strains that cause gum disease and cavities. Another study found that soursop extracts may help to fight cholera and Staphylococcus bacteria. While these were test-tube studies, the results are promising, and further research is needed. Soursop contains many essential vitamins and minerals, including: Nutrients Per Serving One entire soursop fruit provides: Things to Watch Out For While soursop can offer significant health benefits, it does have some potential drawbacks. Studies have shown that the fruit and tea made from the leaves may cause symptoms similar to Parkinson’s disease. Studies also indicate that it may interact with high blood pressure medication or medications for diabetes. The compounds in the fruit may strengthen the effects of such medications, causing dangerous drops in your blood pressure or blood sugar levels. You should also avoid eating soursop seeds. They have toxic compounds and may cause harmful side effects. Be sure to remove them before eating the fruit. You’ll likely find fresh and frozen soursop in Brazilian grocery stores. You may also find the fruit in some conventional grocery stores or online. Most soursop is picked before the fruit is fully ripened. While the unripe fruit is green, it turns to a yellow-green to indicate maturity. It will also give a little when you press on it. Store unripe fruit on the counter. Once mature, you should store it in the refrigerator and use it within a few days. Soursop is delicious raw. You can also use it in many different ways, such as:
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