18 Amazing Health Benefits Soursop and Its Side Effects

Have you ever wondered about that spiky green fruit with creamy white flesh that tastes like a blend of strawberry and pineapple with subtle sour citrus notes? Soursop, also known as graviola or guanabana, might look intimidating with its thorny exterior, but inside it hides a treasure trove of exceptional health benefits.

In this article, we’ll explore the 18 most impressive health benefits of soursop, examine its nutritional composition, and discuss potential side effects. In addition, we will share practical ways to incorporate this superfruit into your diet. Whether you’re already a soursop enthusiast or just learning about this tropical treasure, you’ll discover why this spiky green fruit deserves a place in your wellness routine.

What is Soursop?

Soursop (Annona muricata) is a tropical evergreen tree native to the Caribbean, Central America, and parts of South America. The tree produces a large, heart-shaped fruit covered with soft spines and a leathery green skin. Inside, you’ll find a creamy white pulp with black seeds scattered throughout—the edible portion that offers a unique flavor often described as a combination of strawberry and pineapple with citrus notes.

Beyond the fruit, various parts of the soursop tree—including the leaves, bark, and roots—have been used in traditional medicine systems for centuries. Indigenous peoples throughout the tropics have relied on soursop to address everything from parasitic infections to fevers and digestive issues.

Today, soursop has gained international recognition not only for its culinary applications but also for its potential therapeutic properties. The fruit is commonly used in juices, smoothies, and desserts, while soursop leaf tea has become a popular health beverage around the world.

Nutrition Facts of Soursop

Here’s the nutritional content in 100 grams of raw soursop fruit:

Soursop also contains several bioactive compounds that contribute to its therapeutic properties:

• Annonaceous acetogenins: Unique compounds found almost exclusively in the Annonaceae family, known for their potential anticancer, antiparasitic, and insecticidal properties
• Alkaloids: Including reticuline, coreximine, coclaurine, and anomurine, which have various pharmacological effects
• Quinolones: Compounds with antimicrobial properties
• Flavonoids and phenolics: Powerful antioxidants that help protect cells from damage
• Essential oils: Present in leaves and seeds, containing compounds with antimicrobial effects

18 Proven Health Benefits of Soursop

1. Potential Anti-Cancer Properties

Perhaps the most widely discussed benefit of soursop relates to its potential anti-cancer properties. The annonaceous acetogenins found in soursop have shown promising results in laboratory studies for their ability to inhibit the growth of cancer cells while leaving healthy cells unharmed.

Research has demonstrated that soursop extracts may be effective against various cancer cell lines, including breast, lung, prostate, and pancreatic cancers. These compounds appear to work by inhibiting the cellular energy production that cancer cells need to grow and by inducing apoptosis in malignant cells.

It’s important to note that most studies have been conducted in test tubes or on animals, and comprehensive clinical trials in humans are still needed. However, the preliminary results have sparked significant interest in soursop’s potential role in complementary cancer treatments.

2. Powerful Anti-Inflammatory Effects

Chronic inflammation underlies many modern diseases, from arthritis to heart disease and even cancer. Soursop contains several compounds with anti-inflammatory properties, including alkaloids, flavonoids, and acetogenins.

A study found that extracts from soursop leaves significantly reduced inflammatory markers in laboratory tests. The anti-inflammatory effect appears comparable to some pharmaceutical anti-inflammatory medications, but without the associated side effects.

For those suffering from inflammatory conditions like rheumatoid arthritis or inflammatory bowel disease, soursop might help manage symptoms and reduce overall inflammation.

3. Immune System Support

Soursop’s impressive vitamin C content—providing nearly 25% of your daily needs in just a 100-gram serving—makes it an excellent food for supporting immune function. Vitamin C is crucial for the production and function of white blood cells, your body’s primary defense against pathogens.

Additionally, the antimicrobial compounds in soursop may help the body fight infections. Traditional uses of soursop for treating bacterial and fungal infections have some scientific backing. Plus, studies show that extracts from different parts of the plant exhibit activity against various pathogens, including Staphylococcus aureus and Candida albicans.

Regular consumption of soursop may help strengthen your body’s natural defense systems and reduce the frequency and severity of common infections.

4. Blood Pressure Regulation

Hypertension (high blood pressure) affects nearly a third of adults worldwide and is a major risk factor for heart disease and stroke. Soursop may help manage blood pressure through several mechanisms.

The fruit is rich in potassium, a mineral that helps counteract the effects of sodium and relaxes blood vessel walls. Additionally, studies have shown that extracts from soursop leaves can have vasodilating effects. This can help to widen blood vessels and lower blood pressure.

A study found that soursop extract treatment led to significant reductions in blood pressure without affecting heart rate. This also suggests it might offer a natural approach to blood pressure management.

5. Digestive Health Support

Soursop’s fiber content—about 3.3 grams per 100-gram serving—makes it beneficial for digestive health. Dietary fiber adds bulk to stool, facilitating regular bowel movements and preventing constipation.

Beyond its fiber content, soursop has been traditionally used to treat various digestive disorders, including indigestion, dysentery, and parasitic infections. Plus, studies show that soursop extracts have antiparasitic activities against intestinal worms and amoebas.

The fruit’s antimicrobial properties may also help inhibit the growth of harmful bacteria while allowing beneficial bacteria to thrive.

6. Blood Sugar Regulation

For those concerned about diabetes or maintaining stable blood sugar levels, soursop offers potential benefits. Despite its sweet taste, soursop has a relatively low glycemic index and contains compounds that may help regulate glucose metabolism.

Research has demonstrated that soursop leaf extract significantly reduced blood glucose levels in diabetic rats. The effect appeared to result from improved insulin sensitivity and enhanced glucose uptake by cells.

Additionally, the fiber in soursop slows the absorption of sugar in the digestive tract. This can help prevent the sharp spikes in blood sugar that can be problematic for people with diabetes or insulin resistance.

7. Rich Source of Antioxidants

Oxidative stress—an imbalance between free radicals and antioxidants in the body—contributes to aging and many chronic diseases. Soursop is loaded with antioxidants that help neutralize harmful free radicals and reduce oxidative damage.

A study analyzed the antioxidant content of various tropical fruits and found soursop to be among the highest in antioxidant activity. The fruit contains various antioxidant compounds, including vitamin C, flavonoids, and other polyphenols.

Regular consumption of antioxidant-rich foods like soursop may help protect cells from oxidative damage and reduce the risk of related conditions. These include heart disease, neurodegenerative disorders, and certain types of cancer.

8. Promotes Healthy Skin

The vitamin C content in soursop makes it excellent for skin health. Vitamin C is essential for collagen production—the protein that gives skin its structure and elasticity. Without adequate vitamin C, collagen synthesis decreases, potentially leading to premature aging and wrinkle formation.

Additionally, the antioxidants in soursop help protect skin from UV damage and environmental pollutants that can accelerate aging. Some traditional communities even apply soursop pulp directly to the skin to address various dermatological issues, including acne, eczema, and wound healing.

9. Antibacterial and Antifungal Properties

Soursop contains several compounds with antimicrobial activities that help fight bacteria, fungi, and parasites. These properties explain its traditional use for treating various infections throughout the tropical regions where it grows.

Laboratory studies have confirmed that extracts from different parts of the soursop plant inhibit the growth of numerous pathogenic microorganisms, including bacteria that cause food poisoning, skin infections, and respiratory illness.

The antimicrobial effects extend to fungi as well, with research showing activity against Candida species and dermatophytes responsible for common fungal skin infections. This makes soursop potentially valuable for both internal and external applications to fight infections.

10. Promotes Restful Sleep

In many traditional medicine systems, soursop leaves are brewed into a tea to promote relaxation and improve sleep quality. This application appears to have scientific merit, as research has identified compounds in soursop with mild sedative and anxiety-reducing effects.

A study found that extracts from soursop leaves increased sleep duration in experimental models. The effect may be related to the fruit’s content of alkaloids and other compounds that interact with neurotransmitter systems involved in sleep regulation.

For those struggling with occasional insomnia or poor sleep quality, a cup of soursop leaf tea before bedtime might offer a gentle, natural approach to improving rest.

11. Anti-Stress and Mood Enhancement

Chronic stress contributes to numerous health problems, from heart disease to mental health disorders. Soursop contains compounds that may help the body adapt to stress and improve mood.

Research has identified alkaloids in soursop with adaptogenic properties. This means they help the body resist physical, chemical, and biological stressors.

Additionally, some of these compounds appear to interact with serotonin receptors. This potentially explains the mood-enhancing effects reported by traditional users.

12. Supports Eye Health

The vitamin C and antioxidants in soursop contribute to eye health by protecting against oxidative damage to the delicate tissues of the eye. Oxidative stress is implicated in age-related macular degeneration, cataracts, and other eye conditions.

Additionally, soursop contains small amounts of beta-carotene, which the body converts to vitamin A—an essential nutrient for maintaining healthy vision, especially in low-light conditions.

Regular consumption of antioxidant-rich foods like soursop may help preserve vision and reduce the risk of age-related eye disorders.

13. Supports Respiratory Health

Soursop has been traditionally used to treat respiratory conditions, including coughs, asthma, and bronchitis. Modern research shows that compounds in soursop have bronchodilator effects (widening airways) and can reduce mucus production.

The anti-inflammatory properties of soursop may also help alleviate inflammation in the respiratory tract, making breathing easier for those with inflammatory respiratory conditions. Some traditional preparations involve mixing soursop leaf tea with honey to soothe sore throats and persistent coughs.

14. Pain Relief Properties

Soursop has been used traditionally as a natural pain reliever for various conditions, including arthritis, back pain, and headaches. Scientific research has identified compounds in soursop with analgesic (pain-relieving) properties that work through multiple mechanisms.

A study found that extracts from soursop leaves reduced pain sensitivity in experimental models to a degree comparable with some conventional pain medications. The effect appears related to the anti-inflammatory action as well as direct effects on pain signaling pathways.

For those seeking natural approaches to pain management, soursop might offer a complementary option.

15. Supports Liver Health

The liver is your body’s primary detoxification organ, and keeping it healthy is crucial for overall well-being. Soursop contains compounds that may support liver function and protect liver cells from damage.

Research demonstrated that soursop leaf extract protected liver cells from oxidative damage in experimental models of liver injury. The hepatoprotective effect appears related to the fruit’s antioxidant content and its ability to enhance the activity of liver detoxification enzymes.

For those interested in liver support, soursop may offer beneficial properties as part of a liver-friendly diet.

16. Supports Bone Health

While not as calcium-rich as dairy products, soursop contains several minerals important for bone health, including phosphorus, calcium, and magnesium. These minerals are essential components of bone tissue and contribute to bone density and strength.

Additionally, the vitamin C in soursop is necessary for collagen formation, which provides the structural framework for bone mineralization. Without adequate vitamin C, bone formation is impaired, potentially leading to conditions like osteoporosis.

Including soursop in a balanced diet may contribute to long-term skeletal health and reduce the risk of age-related bone loss.

17. Supports Urinary Tract Health

In traditional medicine, soursop has been used to address various urinary tract issues, including infections, kidney stones, and bladder problems. Some of these applications have preliminary scientific support.

Research has shown that soursop extracts have diuretic properties, increasing urine production and potentially helping flush toxins and bacteria from the urinary tract.

Additionally, the antibacterial compounds in soursop may help fight urinary tract infections by inhibiting the growth of common uropathogenic bacteria like E. coli. The antioxidants in soursop may also protect the kidneys from oxidative damage, supporting overall renal health.

18. Enhances Energy and Reduces Fatigue

The combination of natural sugars, vitamins, and minerals in soursop makes it an excellent food for combating fatigue and boosting energy levels naturally. Unlike caffeine-containing stimulants that may cause jitters or energy crashes, soursop provides sustained energy through nutritional support.

The B vitamins in soursop—including thiamine, riboflavin, and niacin—play crucial roles in energy metabolism, helping convert food into usable energy. Additionally, the fruit’s iron content supports oxygen transport throughout the body, preventing the fatigue associated with iron deficiency.

For those looking for a natural energy boost without the drawbacks of caffeine or artificial stimulants, soursop offers a nutritious alternative that supports overall vitality.

Potential Side Effects of Soursop

While soursop offers numerous health benefits, it’s important to be aware of potential side effects and contraindications:

1. Neurotoxic Effects with Long-Term Use

Some studies have suggested a potential link between excessive consumption of soursop and atypical forms of Parkinson’s disease. A compound found in soursop may have neurotoxic effects with long-term, high-dose exposure.

However, moderate consumption of the fruit is generally considered safe. The risk appears to be associated with very high, sustained intake over long periods.

2. Low Blood Pressure Concerns

While soursop’s ability to lower blood pressure is beneficial for those with hypertension, it could potentially cause hypotension (excessively low blood pressure) in those with already low blood pressure or those taking blood pressure medications.

Symptoms of low blood pressure include dizziness, lightheadedness, fainting, and fatigue.

3. Blood Sugar Effects

Soursop’s ability to lower blood sugar can be beneficial for diabetics, but may cause hypoglycemia (low blood sugar) when combined with diabetes medications.

If you have diabetes and use insulin or oral hypoglycemic agents, monitoring your blood sugar levels more frequently may be necessary.

4. Pregnancy and Breastfeeding Concerns

The uterine stimulant properties of soursop may pose risks during pregnancy. Traditional medicine has used soursop to induce labor or menstruation, suggesting it may have effects on the uterus.

Pregnant women should avoid therapeutic doses of soursop, particularly leaf extracts or supplements.

5. Interactions with Medications

Soursop may interact with various medications:

• Blood pressure medications: Enhanced hypotensive effects
• Diabetes medications: Increased risk of hypoglycemia
• Sedatives and antidepressants: Potential for enhanced sedative effects
• Immunosuppressants: May counteract immunosuppressive effects due to immune-stimulating properties

Always inform your healthcare provider about any herbs or supplements you’re taking, including soursop, to avoid potentially harmful interactions.

6. Allergic Reactions

As with any food, some individuals may be allergic to soursop. Allergic reactions can range from mild (skin rashes, itching) to severe (difficulty breathing, anaphylaxis).

7. Pesticide Contamination

In non-organic cultivation, soursop may be treated with pesticides that can be harmful if consumed. The fruit’s skin, though not eaten, can allow pesticides to penetrate the flesh. When possible, choose organic soursop or thoroughly wash conventionally grown fruit.

8. Digestive Discomfort

The high fiber content of soursop fruit may cause digestive discomfort in some individuals, particularly when consumed in large quantities. Symptoms may include bloating, gas, or diarrhea.

You should start with small amounts and gradually increase consumption to allow your digestive system to adjust. If discomfort persists, reduce the amount consumed or discontinue use.

How to Incorporate Soursop Into Your Diet?

There are numerous delicious ways to enjoy the benefits of soursop in your daily routine.

1. Fresh Soursop Fruit

The most nutritious way to consume soursop is as fresh fruit:

• Choose a fruit that yields slightly to gentle pressure, indicating ripeness
• Cut the fruit in half and scoop out the creamy flesh with a spoon
• Remove the black seeds as you eat (they’re not edible)
• Enjoy as is or add to fruit salads, smoothies, or desserts

2. Soursop Juice and Smoothies

Soursop makes delicious beverages:

Simple Soursop Juice Recipe:

• 1 cup soursop pulp (seeds removed)
• 2 cups water
• 1-2 tablespoons honey or sugar (optional)
• Juice of half a lime
• Blend until smooth, strain if desired, and serve over ice

Tropical Soursop Smoothie:

• 1 cup soursop pulp
• 1 banana
• ½ cup coconut milk
• ½ cup pineapple chunks
• Ice cubes
• Blend until smooth and enjoy!

3. Soursop Tea

Soursop leaf tea is popular for its medicinal properties:

• Dry soursop leaves or purchase pre-dried leaves
• Steep 1-2 leaves in hot water for 10 minutes
• Strain and add honey if desired
• Drink 1-2 cups daily

4. Soursop in Cooking

Soursop can be incorporated into various dishes:

• Soursop Ice Cream: Blend soursop pulp with cream, sugar, and vanilla
• Soursop Mousse: Combine soursop pulp with whipped cream and gelatin
• Soursop Sauce: Create a sweet sauce for desserts or a savory version for fish dishes

5. Soursop Supplements

For those unable to access fresh soursop, supplements are available:

• Capsules: Typically contain powdered fruit, leaves, or extract
• Tinctures: Liquid extracts that can be added to water or juice
• Powders: Can be mixed into smoothies or beverages

💡 Pro Tip: Always choose supplements from reputable manufacturers and consult with a healthcare provider before starting any supplement regimen, especially if you have existing health conditions or take medications.

How Much Soursop Can You Take Daily?

For most healthy adults, the following guidelines apply for soursop consumption:

Fresh Soursop Fruit

• Recommended amount: 100-200 grams (approximately 1/2 to 1 cup of pulp) per day
• Frequency: 2-3 times per week for general health maintenance
• Maximum suggested: No more than 1 cup (200g) daily for extended periods

Soursop Juice

• Recommended amount: 4-8 ounces (120-240 ml) per day
• Dilution: Often best diluted with water (1:1 ratio) to reduce sugar content
• Frequency: 3-4 times per week is generally considered safe

Soursop Leaf Tea

• Recommended amount: 1-2 cups per day
• Strength: Made with 1-2 dried leaves per cup of water
• Duration: Best used in cycles (e.g., 2-3 weeks on, 1 week off) rather than continuously

Supplements

Always follow the manufacturer’s recommendations and consult with a healthcare provider, but general guidelines include:

• Capsules: Typically 500-1500mg daily, depending on the product
• Tinctures: Usually 1-3ml, 1- 3 times daily
• Powders: 1-2 teaspoons daily mixed into beverages

FAQs

1. Is soursop the same as custard apple or cherimoya?

While related (all belong to the Annonaceae family), they are different fruits. Soursop (Annona muricata) is larger with a spiny exterior and more fibrous flesh. Custard apple (Annona reticulata) and cherimoya (Annona cherimola) are smaller with smoother or lightly bumpy skin and creamier texture.

2. Is soursop safe for children?

The fruit pulp in small to moderate amounts is generally safe for children. However, soursop leaf tea or supplements should be given to children only under professional guidance, with reduced dosages based on age and weight.

3. Where can I buy soursop?

Fresh soursop fruit can be found in tropical fruit markets, some specialty grocery stores, and Asian or Latin American markets. Frozen pulp, dried leaves for tea, and supplements are available from health food stores and online retailers.

4. How long do soursop leaves last?

Properly dried and stored soursop leaves can maintain their beneficial properties for about 1 year when kept in an airtight container in a cool, dark place.

5. Can I eat soursop seeds?

No, soursop seeds contain toxic compounds and should not be consumed. Always remove and discard the seeds when eating or processing the fruit.

6. Can I grow a soursop tree at home?

Soursop trees can be grown in tropical or subtropical climates (USDA zones 10-13) or in large containers that can be moved indoors during cold weather. They require well-draining soil, regular watering, and protection from cold temperatures and strong winds.

7. How long does soursop take to grow from seed?

Soursop trees grown from seed typically take 3-5 years to begin producing fruit. Grafted trees may produce fruit sooner, often within 2-3 years.

8. What does soursop taste like?

Soursop has a unique flavor often described as a combination of strawberry and pineapple with sour citrus notes and underlying creaminess reminiscent of coconut or banana. The texture is fibrous and creamy, somewhat similar to a ripe pear.