Ir al contenido principal

5 Health Benefits Of Lucuma Fruit You Must Know

Lucuma is a delicious fruit with a unique flavor. It is rich in essential vitamins, minerals, and antioxidants that help reduce the risk of several diseases. It has been valued as a fertility fruit and is a staple in parts of South America. The fruit can be consumed fresh or dried, and its powdered form can substitute table sugar.

In this article, we explore the health benefits of lucuma fruit, its nutritional profile, and how you can add it to your diet. We will also look at its potential side effects, if any. Keep reading.

What Is Lucuma Fruit?

Lucuma fruit belongs to the Sapotaceae family. The plant originates from the Andean valleys of Bolivia and Peru in South America, and is mostly cultivated during the summer. The fruits are small to medium and are oval-shaped. Their peel is very smooth and thin, and their color varies from dark to light green. Lucuma’s flavor is unique and sweet, and is best eaten fresh.

Let us look at the nutritional profile of lucuma in the following section. Keep reading!

Nutritional Profile Of Lucuma Fruit

100g of lucuma contain (1):

Calories 143.8
Carbohydrate 33.2g
Protein 2.3g
Iron 0.4 mg
Fat 0.2g
Calcium 16 mg
Fiber 1.1g
Phosphorus 26 mg

Lucuma fruit offers an array of health benefits. Continue reading to know them.

Health Benefits Of Lucuma Fruit

1. May Help Control Blood Sugar Levels

Lucuma’s low glycemic index (it digests slowly) helps maintain steady blood sugar levels. The fruit contains soluble fiber that keeps blood sugar from rising. The fiber in the fruit may also improve insulin sensitivity (2). It inhibits enzymes like alpha-amylase, alpha-glucosidase, and angiotensin I-converting enzyme (ACE). These enzymes break up carbohydrates and can significantly raise post-prandial (post-meal) blood glucose levels. Hence, inhibiting them helps manage hyperglycemia and hypertension linked to type 2 diabetes (3).

2. May Boost Heart Health

Lucuma is rich in antioxidants like polyphenols and carotenoids that may help improve heart health (4),(5). However, more research is warranted to understand this benefit of carotenoids. As stated, lucuma may significantly inhibit the production of angiotensin I-converting enzyme (ACE). This enzyme may increase blood pressure by constricting blood vessels. It may also increase thirst and the desire for salt, which may significantly elevate blood pressure (3). Inhibiting this action of ACE may help manage blood pressure and reduce the risk of cardiovascular disease.

People with hypertension have a greater risk of developing heart disease. The phenolic compounds and potassium present in the fruit have properties that reduce hypertension and prevent heart disease (3), (6). This health condition may be managed to some extent by consuming juices or smoothies mixed with lucuma.

3. May Reduce Constipation

Lucuma contains significant levels of insoluble dietary fiber (that does not dissolve in water). This helps food move through your digestive system and prevent constipation (7). Intake of dietary fiber was also shown to increase stool frequency in patients with constipation. Besides, healthy-eating behaviors and timely intake of recommended levels of dietary fiber may help manage constipation among adults (8). However, dietary fiber may not improve stool consistency and painful defecation.

4. May Reduce The Risk Of Cancer

A variety of antioxidants in lucuma may contribute to its ability to fight certain cancers. ő≤-sitosterol, a component found in lucuma, is an anticancer nutraceutical. Unlike chemotherapy, it turns out to be non-toxic (though it is less powerful too). Besides, ő≤-sitosterol was proven to show anticancer activity in animals (9). The gallic acid in lucuma also acts as an antioxidant and may protect against cancer. The fruit also contains pectin and tannins. Pectin has anti-tumor activity while tannins may significantly combat the formation and development of tumor cells (10).

5. May Promote Skin Health

Lucuma contains vitamin C and beta-carotene (a vitamin A derivative), which contribute to skin health. Vitamin C improves collagen production and protects the skin from UVB rays. Beta-carotene is a highly effective antioxidant and has photo-protective properties (11).

You can reap all these benefits by including lucuma in your diet. Here are a few ways to do it.

How To Add Lucuma To Your Diet?

  •  Substitute For Sugar: Lucuma has a sweet taste and is often used as a substitute for table sugar in various delicacies.
  •  Lucuma Ice Cream: Adding 1/4 cup of lucuma powder (as needed) to ice cream enhances its flavor.
  •  Baked Foods: Substitute table sugar with lucuma powder in baking. It enhances the flavor of cakes, cookies, and pastries.
  •  Beverages: Mix lucuma powder with tea or coffee. Use 2 tablespoons of lucuma powder instead of regular sugar to make smoothies.
  •  Flavoring Agent: Lucuma powder can act as a sweet flavoring agent for yogurt and oatmeal. Add it to your favorite meals and enjoy the treat.
    Lucuma may also exert a few undesirable side effects in a few people. Continue reading to know them.

Potential Side Effects And Allergies Of Lucuma Fruit

  •  Mild Hypoglycemia
    Anecdotal evidence indicates that lucuma may cause hypoglycemia (blood sugar levels lower than normal) in some individuals. Consult a doctor if you have hypoglycemia and want to add lucuma to your diet.
  •  Allergy
    An itchy tongue, rashes, and headache were observed in a few people immediately after consuming lucuma. However, the medical literature has not shown any evidence for this. To be on the safe side, stop eating this fruit and consult your doctor if you experience any of these symptoms.

Conclusion

Lucuma is a sweet exotic fruit and tastes similar to a mix of sweet potatoes and butterscotch. The fruit is both delicious and healthy, and can be consumed as fruit or powder. It may control blood sugar levels, reduce the risk of cancer, promote heart health, improve skin health, and reduce fatigue and constipation. Lucuma has fewer side effects and may rarely cause mild hypoglycemia and allergic reactions. Follow the above-mentioned ways to add the fruit to your diet. Try substituting table sugar with lucuma powder wherever possible.

Expert’s Answers For Readers’ Questions

Does lucuma contain caffeine?

No, lucuma does not contain caffeine.

Is lucuma gluten-free?

Lucuma is gluten-free and is suitable for a vegan diet.

Is lucuma the same as maca?

Maca is a root while lucuma is a fruit. However, the dried powder forms of both maca and lucuma are low in fat, a good source of carbs, and are high in essential vitamins and minerals.

How do you plant lucuma?

Lucuma can be grown by pollinating two to three trees. They take six to eight months to grow.

In which season is lucuma available?

Lucuma is available throughout the year. However, it is abundant in summer.

Sources

Articles on StyleCraze are backed by verified information from peer-reviewed and academic research papers, reputed organizations, research institutions, and medical associations to ensure accuracy and relevance. Read our editorial policy to learn more.

  1. Lucuma (Pouteria l√ļcuma (Ruiz & Pav.) Kuntze)
    https://www.researchgate.net/publication/277816644_Lucuma_Pouteria_lucuma_Ruiz_Pav_Kuntze
  2. Total Insoluble and Soluble Dietary Fiber Intake and Insulin Resistance and Blood Pressure in Adolescents
    https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC6586511/
  3. Evaluation of antihyperglycemic and antihypertension potential of native Peruvian fruits using in vitro models
    https://pubmed.ncbi.nlm.nih.gov/19459727/
  4. The role of polyphenols in modern nutrition
    https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC5601283/
  5. Carotenoids and cardiovascular health
    https://pubmed.ncbi.nlm.nih.gov/16762935/
  6. Alpha-glucosidase inhibitors 2012 – cardiovascular considerations and trial evaluation
    https://pubmed.ncbi.nlm.nih.gov/22508699/
  7. Diets for Constipation
    https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC4291444/
  8. Dietary fibre intakes and reduction in functional constipation rates among Canadian adults: a cost-of-illness analysis
    https://www.tandfonline.com/doi/full/10.3402/fnr.v59.28646
  9. Anti-tumour effects of beta-sitosterol are mediated by AMPK/PTEN/HSP90 axis in AGS human gastric adenocarcinoma cells and xenograft mouse models
    https://www.researchgate.net/publication/323842715_Anti-tumour_effects_of_beta-sitosterol_are_mediated_by_AMPKPTENHSP90_axis_in_AGS_human_gastric_adenocarcinoma_cells_and_xenograft_mouse_models
  10. Lucuma ( Pouteria lucuma ): Composition bioactive components antioxidant activity uses and beneficial properties for health
    http://www.scielo.org.pe/scielo.php?pid=S2077-99172020000100135&script=sci_arttext
  11. Discovering the link between nutrition and skin aging
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3583891/

The post 5 Health Benefits Of Lucuma Fruit You Must Know appeared first on STYLECRAZE.



Entradas m√°s populares de este blog

Aries And Aquarius Compatibility: For A Harmonious Relationship

Zodiac signs can speak a lot about the compatibility between two individuals. Be it a friendship, or a romantic relationship, and the like, the zodiac signs of the people involved will help build a better understanding of their compatibility. So, with that in mind, I am shouldering the responsibility of acquainting you with Aries And Aquarius Compatibility in this article today. So, let’s check the zodiac signs compatibility of Aries and Aquarius. Are Aries And Aquarius Compatible In Relationships? For understanding the Aries and Aquarius Compatibility, we will take the Aquarius and Aries individuals. Aries individuals are the first in the zodiac sign and belong to the fire sign. You must be well aware that they are often known as a force to reckon with. You may have noticed that they have leadership qualities and are always thirsty for knowledge and learning new things. However, the Aquarius individual is calm and easy-going. Aquarius individuals are idealists, and you will always

Papaya

La   papaya   es un delicioso fruto del √°rbol de carica que se encuentra com√ļnmente en el Caribe. El √°rbol es originario de los tr√≥picos de Am√©rica y se cultivaba en M√©xico varios siglos antes de su aparici√≥n en las culturas cl√°sicas mesoamericanas. Or√≠genes geogr√°ficos de la papaya Es originaria del sur de M√©xico, Am√©rica Central y el norte de Am√©rica del Sur. Hoy en d√≠a se cultiva en la mayor√≠a de los pa√≠ses con clima tropical como Brasil, India, Sud√°frica, Sri Lanka y Filipinas. Historia del consumo de la papaya Esta fruta sorprendentemente tiene muchos nombres que incluyen: Papol\Guslabu (cingal√©s), mam√£o, fruta bomba (Cuba), lechosa (Venezuela, Puerto Rico, Filipinas y Rep√ļblica Dominicana) y papaw (ingl√©s de Sri Lanka). El √°rbol de carica es bastante peque√Īo y tiene un solo tallo que crece entre 5 y 10 metros. Tiene hojas grandes que tienen de 50 a 70 cent√≠metros de di√°metro. Las flores tienen una forma similar a las flores de la Plumeria, pero son mucho m√°s peque√Īas y cerosas. A

Bayas

Recomiendo una porci√≥n diaria de  bayas  (media taza fresca o congelada, o un cuarto de taza seca) y tres porciones diarias de otras frutas (una fruta de tama√Īo mediano, una fruta cortada en taza, o un cuarto de taza seca).  ¿Por qu√© selecciono las bayas? Ar√°ndano Frambuesa Fresa Grosella Espinosa Grosella Negra Grosella Roja Baya de Acai Baya de Gota B√©rbero Las bayas son las frutas m√°s saludables, debido en parte a sus pigmentos vegetales. Evolucionaron para tener colores brillantes y contrastantes que atraen a las criaturas que comen frutas para ayudar a dispersar sus semillas, y las mismas caracter√≠sticas moleculares que dan a las bayas esos colores tan vibrantes pueden explicar algunas de sus capacidades antioxidantes. Las bayas est√°n en segundo lugar, despu√©s de las hierbas y las especias, como la categor√≠a de alimentos con mayor contenido de antioxidantes. Como grupo, tienen un promedio de casi 10 veces m√°s antioxidantes que otras frutas y verduras, y superan 50 veces m√°s que lo