Sapodilla is a pulpy fruit with a number of health benefits as a part of a healthy balanced diet. It is a high calorie fruit with low fat and no cholesterol content, and helps you maintain an active and healthy lifestyle. It serves as a laxative to clear bowel movements due to high dietary fiber content, and also helps with other digestive ailments, such as diarrhea, heartburn, inflammation of the food tract, gastritis, etc. It also serves to protect you from day to day ailments like common cold by improving the immune system. Vitamin A improves vision and helps to reduce the effects of ageing by improving skin quality, maintaining blood pressure, and a healthy heart.
Sapodilla or sapota (chiku) is a tropical fruit belonging to Sapotaceae family. It is a grey brown pulpy fruit with a grainy texture & sweet taste. Only the ripe fruit is edible. The fruit is hard and produces saponin when unripe, but softens as it ripens up. It grows on evergreen trees that survive only in hot or warm climates. Flowering continues throughout the year, but yield of fruits occur twice a year.
Sapodilla is a high calorie fruit, with each 100gm yielding about 83Kcal in terms of energy. It contains about 20gm of carbohydrates, very low fat and zero cholesterol. It contains high amounts of dietary fiber content, about 5gm per 100gm of fruit. Sapodilla also contains significant amounts of Vitamin C, Vitamin A, and other vitamins like niacin, riboflavin, thiamin, etc. It also contains large quantities of iron, copper, and calcium, along with magnesium, phosphorus, selenium, and zinc.
Sapodilla is a high calorie fruit made up mostly of easily digestible sugars fructose and sucrose like bananas and sweet potatoes. Hence they can quickly replenish energy and is immensely helpful during activities like exercising or active sports.
High amount of dietary fibers in Sapodilla serves as an excellent way to improve bowel movement, prevents constipation, and clears the digestive tract.
Substantial amount of Vitamin C contained in the fruit with other antioxidants present in it helps to improve your immunity against various disease causing germs.
The fruit is rich in a polyphenolic compound called tannin. Tannin is an anti inflammatory compound that helps reduce symptoms of irritation in different regions of the digestive tract, heartburn, and gastritis.
Sapodilla contains a large amount of Vitamin A, which helps in the formation of visual sensory cells and improves eyesight.
Tannins contain anti bacterial and anti parasitic properties as well, hence they can stop bleeding & infection at wounds, and act as remedy for diarrhea, dysentery, and hemorrhoids.
Fruits like Sapodilla which is rich n Vitamin A offers protection against lung and oral cavity cancers. Also its laxative property due to high dietary fiber content clears the digestive tract and helps protect the colon wall from dangerous cancer causing toxins.
The fruits & flowers are used to relieve pulmonary complaints such as cough, cold, congestions, etc.
Reduces the effects of ageing:
Consumption of sapodilla in a healthy diet contributes substantially to reduce the effects of ageing, both visibly, and internally. Vitamin A and other antioxidants scavenge harmful free radicals. High iron content helps to stop the depletion of hemoglobin content of blood. Sapodilla also helps to keep the skin healthy, bright, and wrinkle free.
Sapodilla is a tropical pulpy fruit like mango, and the flesh can be consumed directly. Also, like any other fruit, it makes a great addition to fruit salad, milk shakes, and even ice creams and other confectionaries. Other than consumption, the fruit when unripe secretes a gummy latex like substance called chicle, which used to be used in chewing gums, so much so, that the colloquial ‘chiclet’ for chewing gums was derived from ‘chicle’. A paste of the seeds is used in some cultures as an antidote for mildly venomous sting and bites. The wood is used as timber.
Sapodilla has few side effects. Overconsumption may lead to digestive problems. Tannin is an astringent, and may cause unpleasant itchy sensations in the mouth, especially if raw fruits are consumed. Consumption of raw fruits may lead to irritation and inflammation of the throat causing breathing troubles, especially in children. The seeds are hard and hooked, and their ingestion may cause abdominal pains and vomiting.
Sapodilla is said to have originated in the rainforests of Central America, possibly in Mexico, Belize, and northeastern Guatemala. During early colonial times, it was carried over to the Philippines, and today, the cultivation of Sapodilla has spread all over the tropical belt, and is grown in India, Malaysia, and Sri Lanka as a major commercial crop.
This yummy drink is made with curd which is excellent for digestion, cardio-vascular health, skeletal system, skin and overall immunity. It is a rich source of calcium, vitamin d.
#2. Sugarcane juice
Sugarcane pieces – 2
Ginger – a small piece
Lemon – 1
Water – 1 cup
Peel the outer layer of the sugar cane. Cut it into small pieces and put in the blender with water and ginger. Blend and extract the juice. Add sugar if required and a dash of lemon juice.
#3. Sweet lime lassi
You know how good curd is. This version of lassi has sweet lime in it.
Sweet lime contains vitamin c and it is good for digestion, ulcers, respiratory problems, immune system and is known for its anti-cancerous properties. It is also good to keep urinary infections away.
It is especially good for the summers as it helps to treat dehydration and heatstroke!
Good as an appetizer/after meal drink, solkadi is also made with kokum/sol.
There are two varieties that you can make. One with coconut milk and the other without. While making solkadi for kids, you can omit chillies so they will relish it.
#5. Minty lemonade
You must have heard of using lemon water the first thing in the morning. But they have other uses too. You know lemons are rich sources of vitamin c. It helps to strengthen the immunity, help you deal with allergies, reduce chances of stroke and cancer and increasing iron absorption. It also helps to maintain a healthy complexion.
Apart from adding freshness, mint is good for the digestive system. It helps to fight cold, cough, allergies etc.
Buttermilk is yummy and a great summer drink for your little one. Know what the best part is, you can have many varieties of this humble drink. Don’t believe me? read all about variety buttermilk recipes for toddlers and kids.
#7. Pomegranate juice
This berry packs a punch. It fights inflammation, lower blood pressure, heart diseases, joint pain, arthritis etc. It is used to combat fungal and bacterial infections. There are talks that it is good against cancer, but it hasn’t been proven yet.
#8. Easy panagam
This drink is made and offered to the lord during ram navami. But it is loaded with benefits and makes a yummy summer drink as well. You know the benefits of lemon. In this drink lemon is joined by jaggery, cardamom powder, dry ginger powder with water.
Jaggery is said to be better than sugar due to its many benefits. It is good to fight the flu and boosts the immunity. It is good for the liver and purifies the blood. It helps to treat anemia, blood pressure, joint paint, respiratory problems etc. It is also good to regulate the body temperature.
Cardamom and dry ginger powder are spices that bring in their own benefits to this yummy drink. You can add one of two leaves of tulsi to this drink
#9. Sapodilla banana shake
Bananas are rich in calories, so if you worry that your little one is not gaining weight then this shake is a great choice. Bananas coupled with yet another calorie dense ingredient in this shake makes it awesome. That is right, sapodillas or chikoos are a tasty option to gain some healthy weight.
The best thing about this drink is that kids love the sweet taste and because of that it doesn’t require any sweeteners either.
#10. Tender coconut water
This kept me going through the hot summers when I was pregnant. This contains dietary fibre, vitamins and minerals. It also contains electrolytes too making it a wonderful energy drink for summer.
Offering your child some yummy coconut juice will make him/her feel energized during the harsh summer months.
#11. Papaya date shake
Papaya in a shake might sound a bit unappealing to kids. But the ripe fruit tastes yummy and with dates for company this makes a delicious drink. Papayas contain anti-oxidants, vitamins and minerals. This fruit is good for the digestive tract, immunity, arthritis, heart diseases etc.
Dates will help to keep the energy levels high. Apart from that it is good against constipation, cholesterol etc. Dates are good as it contains many vital vitamins and minerals. It is also good for patients suffering from anemia.
#12. Rose sharbat
Rose sharbat is another summer cooler that kids will love. It will help to keep your little one cool. Rose is usually not the first thought that comes to your mind when you think of health. But then this drink will change your opinion about roses.
#13. Coconut milk and chikoo shake
Did you know that coconut milk and chikoo makes a great duo? I didn’t know till I tried this yummy drink. Coconut milk is also rich in many nutrients and helps in keeping your skin and hair healthy. Apart from that coconut milk helps to make everything tasty!
#14. Cucumber watermelon cooler
Transform your normal watermelon juice by adding some cucumber juice too! you know that watermelons are mostly water. It also contains anti-oxidants, vitamins and is excellent to hydrate the body. Probably why watermelon is associated with summer.
#15. Sarsaparilla extract juice
Sarsaparilla is our very own nannari/ naruneendi. It is known to cool the body down and hence is excellent for summer.
You get nannari syrup from shops but you can easily make it at home. You can get sarsaparilla roots from shops that sell ayurvedic medicines/herbs.
#16. Kokum sharbat
Kokum (garcinia indica) is used in dishes in the goa and maharashtra belt. It helps to cure digestive ailments and keeps flatulence away. It is also an effective anti-histamine.
Kokum sharbat will help to cool you down during the worst of summers and will help in keeping you refreshed. Kids will definitely love the taste!
Tips to remember:
1. Always consume juices immediately after they are prepared. Or else they will oxidize and won’t be as good.
2. If there is any leftover juice, don’t leave it outside as it can get spoiled in the heat.
While juices are a good way to sneak some nutrients into your little one’s body, too much will cause your child to reject other food. It is true that they need a lot of fluids, but not so much that they give up eating anything solid.
3. Too much juices may also cause loosies in your little one.
4. Avoid letting your child walk around with sipper/bottles with juice. The sugar (even the naturally sweet juices) will cause their teeth to rot.
5. Make sure the fruits are washed thoroughly before you juice it.cold cough
Weight Gain Diet Plan
Notes - Per day 2 spoon oil or ghee and 2 spoon of sugar is used Morning to Night.
Exercise - Do at least one exercise twice or once every day, its help to boost your metabolism.
walking - 30 -40min/day
Aerobics - 30-40min /day
Cycling - 30-40min / day
Meditation - 30 min /day
Skipping - 30-40min/day
Swimming - 30-40min/day
Playing out door games - like football, basketball, tennis, badminton etc.
Homeopathic medicine is highly effective and safe for weight gain.
Diabetes is a metabolic disease in which the person has high blood glucose (blood sugar), either because insulin production is inadequate, or because the body's cells do not respond properly to insulin or both. Patients with high blood sugar levels over a prolonged period are considered as diabetics.
Symptoms of Diabetes:
Unusual weight loss.
Cuts and bruises don't heal properly or quickly.
More skin and/or yeast infections.
Gums are red and/or swollen.
Frequent gum disease/infection.
Sexual dysfunction (men).
Numbness or tingling, especially in your feet and hands.
General Instructions for Diabetics:
Do not skip meals and have small and frequent meals 5-6 small meals to prevent hypoglycemia.
Use whole grain cereals, whole grams, and pulses, whole wheat porridge, whole wheat bread, oats etc to incorporate fiber into your diet.
Supplement wheat with the whole channa and do not sieve flour (wheat and channa 5:1 ratio). Mix rice with whole grams or dals in a ratio of 1:1 to incorporate fiber.
Consume at least 4-5 servings of fresh green vegetables and fruits/day.
Take fruits as a dessert. Use lemon as salad dressing
Use olive / sunflower/ rice bran / soy /mustard oil. Change oils in a couple of months.
Almonds, walnuts, flax seeds and fish are good sources of antioxidants.
Fresh lime (without sugar), coconut water, soups can be taken liberally.
No fasting to be done to avoid hypoglycemia.
The patient should always carry sweet for use in an emergency when the blood glucose levels go down.
Attainment and maintenance of an appropriate body weight is a must.
Whole milk and its products.
Homogenized milk and its products.
Sugar, jams, jellies, honey, sugarcane(gur), chocolate, cakes pastries, etc.
Rooty vegetables like potato, colocasia (arbi), sweet potato (shakerkandi), and beetroot (chukander).
Fruits i.e. mango, banana, chiku, grapes.
Maida preparations like white bread, biscuits, plain boiled rice, sago, noodles, macaroni, etc.
Saturated fats like ghee, butter, coconut oil.
Fried foods like puris, paranthas, pakoras, samosas, kachoris, matris,etc.
Aerated drinks, fruit juices, alcoholic drinks.
Pickles in oil, sauces/ squashes.