The plant known by the scientific name soursop is Annona Lin. belongs to the custard apple (Annonaceae) family and produces large, thorny fruits with a distinctive sweet-sour flavour and creamy texture.
Also known as graviola, guanabana, and Brazilian pawpaw, soursop is used in traditional medicine to treat conditions such as arthritis, neurological disorders, and diarrhea, and is also consumed as a food source.
This fruit contains a variety of healthy nutrients, including fiber and vitamin C, and may help prevent common health conditions. However, there is limited human research on the potential health benefits of consuming soursop, so the exact benefits have yet to be determined.
Health by Design
Soursop, or guanabana, is rich in antioxidants and anti-inflammatory substances that may have positive effects on your overall health.
Antioxidants protect cells from damage caused by highly reactive molecules called free radicals. When free radicals overwhelm the body’s antioxidant defenses, a condition called oxidative stress occurs. Oxidative stress is associated with many chronic diseases, including heart disease and certain cancers. Antioxidants protect cells from oxidative damage by neutralizing free radicals and reducing cellular damage to lipids, proteins, and DNA.
Soursop contains many protective plant compounds, including sesquiterpenes, phenolic compounds, acetogenins, and alkaloids. Plants commonly use these compounds as part of their defense mechanisms, but humans may also benefit from them.
For example, phenolic compounds such as coumaric acid have powerful antioxidant properties, and soursop is rich in acetogenins, which some studies suggest may have powerful anti-cancer properties.
Guanabana is also a rich source of vitamin C. One cup of raw guanabana contains 46.4 milligrams (mg) of vitamin C, which is 52% of the recommended daily value (DV). Research shows that a diet high in vitamin C may lower the risk of many common diseases associated with oxidative stress, including certain cancers, heart disease, and neurodegenerative (brain-related) diseases.
Additionally, a diet high in vitamin C has been shown to reduce inflammation, which may be especially beneficial for people with inflammatory diseases such as arthritis and inflammatory bowel disease (IBD).
Soursop is rich in dietary fiber, which is important for digestive health: One cup of raw soursop contains 7.42 grams (g) of dietary fiber, which is 26.5% of your daily fiber needs.
This fruit contains both insoluble and soluble fiber. Insoluble fiber passes through your digestive system intact, helping to keep your stool bulkier and helping to keep you moving regularly. In contrast, soluble fiber draws water into your stool, making bowel movements easier and more comfortable.
Research has shown that a diet high in fiber may help prevent several diseases, including gastrointestinal cancer. One study found that a high fiber intake reduced the risk of stomach and colon cancer.
Guanabana contains a variety of bioactive compounds that may lower blood pressure. Some studies suggest that compounds in soursop may lower blood pressure by inhibiting an enzyme called angiotensin I-converting enzyme (ACE), which regulates blood pressure levels.
One study of 143 people with borderline hypertension found that consuming 7 ounces of soursop juice daily for three months significantly reduced blood pressure levels compared to a control group, who were more likely to develop hypertension over the three-month study period compared to participants who consumed soursop juice.
This suggests that adding guanabana products, such as soursop juice, to your diet may help lower blood pressure levels and prevent the development of hypertension. However, there are limited studies investigating the potential blood pressure lowering effects of soursop, and more research is needed to understand its role in blood pressure management.
Soursop is rich in a variety of vitamins and minerals and is also a good source of dietary fiber.
Here is the nutritional content per 1 cup of fresh soursop:
- calorie: 148
- protein: 2.25 g
- carbohydrates: 37.8 g
- fiber: 7.42 g
- fat: 0.67 g
- copper: 0.193 mg or 21% of the recommended daily intake
- iron: 1.35 mg or 8% of the recommended daily intake
- magnesium: 47.2 mg or 11% of the recommended daily intake
- potassium: 626 mg or 13% of the recommended daily intake
- Vitamin C: 46.4 mg or 52% of the recommended daily intake
- Folic Acid: 31.5 micrograms (mcg) or 8% of the DV
- Niacin: 2.02 mg or 13% of the recommended daily intake
Soursop is low in calories but rich in dietary fiber, vitamins and minerals, especially copper, potassium and vitamin C. Copper is a mineral needed for vital functions such as red blood cell formation, iron metabolism, growth and development, neurotransmitter synthesis and energy production.
Soursop is also rich in potassium, which is often lacking in the modern diet. Potassium is needed for important functions like muscle contraction and regulating blood pressure. Studies have shown that people with low potassium intake are at higher risk of developing a variety of health conditions, including high blood pressure, heart disease, and osteoporosis.
Guanabana is an excellent source of potassium, vitamin C, copper, as well as iron, magnesium, folate and iron, all of which play an important role in overall health.
Although soursop is nutritious, the acetogenin compounds in the fruit may be harmful. Although acetogenins have anti-cancer properties, these compounds can be toxic in large amounts.
Some studies have found that long-term consumption of soursop may increase the risk of atypical parkinsonism, a group of neurological disorders similar to Parkinson’s disease. Regular consumption of soursop and other fruits that contain acetogenins is thought to contribute to the high incidence of atypical parkinsonism in the French Caribbean.
Additionally, regular consumption of soursop and other acetogenin-containing fruits may worsen the severity of all forms of degenerative parkinsonian syndrome, including Parkinson’s disease.
Although more research is needed to understand how consuming soursop affects nervous system health, it is best to consume soursop and soursop products sparingly. If you have a nervous system disorder, such as Parkinson’s disease, consult with a health care professional before consuming soursop.
Guanabana is popular in certain regions, such as South America and the Caribbean, where it is often eaten in recipes such as ice cream, jams, jellies, and candies. Soursop can also be drunk as juice or added to drinks such as shakes and smoothies. It has a creamy texture and a sweet flavor that is often described as a mix of apple, strawberry, and citrus.
Soursop seeds are poisonous, so care should be taken when cooking the fruit. Here’s how to cook raw soursop:
- Choose a soursop that has yellow-green skin and is soft to the touch. This indicates that the soursop is ripe and ready to eat.
- Rinse the soursop fruit under running water to remove any dirt, then use a knife to remove the skin.
- Cut the fruit in half lengthwise and remove the seeds
- You can enjoy the fruit fresh or use it to make juice, ice cream, sorbet and smoothies.
Depending on where you live, you may be able to buy guanabana at specialty stores or farmers markets, and you can also buy soursop online.
Soursop is a tropical fruit that is rich in nutrients and protective plant compounds, such as vitamin C and polyphenols. Rich in vitamins, minerals, antioxidants, and fiber, soursop is thought to benefit digestive health and protect against common health conditions, such as high blood pressure.
However, soursop should be consumed in moderation, as this fruit contains many compounds that can be toxic if consumed in large quantities.
Additionally, if you have a neurological disorder, such as Parkinson’s disease, consult with your healthcare provider before consuming soursop or products that contain soursop, as this fruit may not be safe for people with neurological disorders.
