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🍈 Soursop (Graviola)

Nutrition highlights, common uses, and sourcing—built for clarity (not hype).

Overview

Soursop (Graviola / Annona muricata) is a tropical fruit native to the Caribbean, Central America, and South America. Known for its distinctive spiky green exterior and creamy white flesh with a sweet-tart flavor, soursop is enjoyed fresh, as juice, or in traditional teas made from the leaves. This guide covers practical basics—fruit nutrition, leaf tea preparation, and quality sourcing—without hype or exaggerated claims.

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Key nutrition highlights

  • Ancestral Caribbean Nutrient-Dense Food: traditional fruit and leaf tea used across Caribbean and Latin American cultures for generations.
  • Vitamin C content: fresh soursop pulp provides significant vitamin C for immune support (~20 mg per 100g).
  • Fiber source: whole fruit offers dietary fiber for digestive wellness (~3g per 100g).
  • B vitamins: contains thiamine (B1), riboflavin (B2), and niacin (B3) in modest amounts.
  • Natural compounds: contains acetogenins in leaves and fruit, studied in research contexts but not proven therapeutic claims.
  • Potassium: provides electrolyte support (~278 mg per 100g).

Tip: Fresh fruit is best for nutrition; leaf tea is traditional but different nutrient profile.

Common benefits people look for

  • Immune system support (vitamin C in fresh fruit)
  • Digestive wellness (fiber in whole fruit)
  • Traditional relaxation and sleep support (leaf tea)
  • Antioxidant support from natural plant compounds
  • Hydration and refreshment (fruit juice)
  • General wellness as part of balanced tropical diet

These are general wellness themes—this page contains no disease treatment claims. Soursop is a food, not a medicine.

Common uses

  • Fresh fruit: scoop out creamy pulp and eat raw, or blend into smoothies.
  • Juice/nectar: strain pulp to make refreshing beverage; often sweetened.
  • Ice cream/desserts: popular flavor in Caribbean and Latin American frozen treats.
  • Leaf tea: steep dried leaves in hot water; traditional relaxation tea.
  • Powder supplements: freeze-dried fruit powder added to smoothies or capsules.
  • Traditional preparation: leaves boiled for tea, fruit eaten fresh or preserved.

Typical origins & sourcing

Soursop grows in tropical regions worldwide. Common sourcing areas include:

  • Caribbean: Jamaica, Trinidad & Tobago, Barbados, Puerto Rico—traditional cultivation
  • Central America: Costa Rica, Panama, Guatemala—fresh fruit and export
  • South America: Brazil, Colombia, Venezuela—native growing regions
  • Southeast Asia: Philippines, Indonesia, Thailand—adapted cultivation

Quality checklist:

  • Fresh fruit: should yield slightly to pressure when ripe, dark green with slight yellowing; avoid overly soft or bruised fruit.
  • Frozen pulp: convenient option; check for no added sugars or preservatives.
  • Dried leaves: should be green, not brown or dusty; organic preferred for tea.
  • Powder supplements: freeze-dried fruit powder preferred over extracts; check for no fillers.
  • Juice/nectar: read labels—many commercial products heavily sweetened.
  • Transparent sourcing: look for country of origin, especially for leaf tea products.

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Nutrition Facts

Nutrition Facts (USDA reference) — click to expand/collapse
Per 100 g (raw soursop pulp)%DV*
Calories66 kcal3%
Total Fat0.3 g<1%
Total Carbohydrate16.8 g6%
Dietary Fiber3.3 g12%
Sugars13.5 g—
Protein1 g2%
Vitamin C20.6 mg23%
Thiamin (B1)0.07 mg6%
Niacin (B3)0.9 mg6%
Potassium278 mg6%
Magnesium21 mg5%

Verified source: USDA FoodData Central (Soursop, raw). Dried leaves used for tea have different nutrient profiles.

*% Daily Values are based on a 2,000 calorie diet and standard FDA DVs.

Preparation Tips

  • Selecting ripe fruit: should yield to gentle pressure; too hard = unripe, too soft = overripe.
  • Opening: cut in half lengthwise and scoop out creamy white pulp with spoon.
  • Remove seeds: black seeds are not edible—strain or remove manually.
  • Leaf tea preparation: use 1-2 dried leaves per cup of hot water; steep 10-15 minutes.
  • Freezing: pulp freezes well in sealed bags for later use in smoothies.
  • Sweetening: naturally tart-sweet; add honey or agave if desired.
  • Storage: ripe fruit keeps 2-3 days refrigerated; unripe fruit ripens at room temperature.

Safety & Considerations

  • Seeds are not edible: always remove and discard seeds before consumption.
  • Leaf tea moderation: traditional use is occasional, not daily long-term; excessive consumption of leaf tea not recommended.
  • Parkinson's connection: some research suggests very high, frequent consumption of leaves or unripe fruit may have neurological considerations—use traditional moderate amounts.
  • Pregnancy: consult healthcare provider before using soursop leaf tea during pregnancy or nursing.
  • Blood pressure awareness: soursop may have mild effects on blood pressure; those on medications should consult clinician.
  • Not a cancer treatment: despite online claims, soursop is not proven to treat, cure, or prevent cancer. Enjoy as nutritious fruit, not medicine.
  • Medication interactions: leaf tea may interact with diabetes, blood pressure, or antidepressant medications.

This information is educational only. Soursop is a food, not a medical treatment. Consult healthcare professionals for medical concerns.

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