Overview

Cells are the building blocks of all life and you may have wondered if it is possible to protect them from damage. Harnessing the power of the superfood lucuma could be the way to leading a healthier life. Rich in antioxidants, lucuma offers protection against disease by preventing cellular damage. With a delicious taste and impressive nutritional profile to help combat disease, it is not surprising that lucuma is called the “Gold of the Incas”. From providing a natural energy boost to supporting digestion and promoting skin health, lucuma's nutrient-rich composition has made it a staple in South American cuisine for centuries. Here we discuss the benefits of including lucuma in your diet with ideas on how to incorporate it into meals and snacks.

Lucuma fruit

Description

Lucuma, also known as the "Gold of the Incas", is mainly found in the Andean regions of South America, particularly Peru, Chile, and Ecuador.¹ Used locally for centuries as a powerful ingredient for general wellness, it is a staple for everyday use as a raw fruit or powder. Lucuma looks similar to an avocado with dark green skin and orange-yellow pulp containing a seed in the middle. Lucuma’s unique taste is often described as a blend of flavours such as sweet potatoes, butterscotch, and maple syrup. In western countries it is more commonly used as a powder.

Nutritional value

Not only is lucuma tasty, it is also very good for you. The fruit is packed with vitamins and minerals providing benefits for overall health as well as certain conditions such as heart disease.

The nutritional value in 100g of lucuma fruit is as follows:¹

• Water content (62%)
• Calories (143)
• Carbohydrates (33)
• Protein (2.3%)
• Fat (0.2%)
• Calcium (16 mg)
• Iron (0.4 mg)

Cellular protection 

Oxidative stress and damage

The human body is constantly working to keep everything running smoothly. Some of these chemical processes produce waste products called free radicals. At lower levels, free radicals are necessary for cells to function properly however, excessive amounts are harmful.² Free radicals are toxic and unstable molecules that require an electron from a donor (a process known as oxidation) to remain unreactive and safe. A donor who gives the electron to a free radical molecule will itself become a free radical and start looking for another electron and so on, ultimately overwhelming the body. Under normal conditions, extra free radicals are destroyed by established mechanisms. However, failure to deal with free radicals can lead to cellular damage known as oxidative stress.³ Oxidative stress has been attributed to a variety of factors such as processed food, not enough exercise, and exposure to chemicals. The main targets for oxidative stress in the body are:

• DNA
• RNA
• Lipids
• Proteins³

Over time these changes can lead to a number of diseases such as:³

• Blood pressure
• Heart disease
• Neurodegenerative diseases
• Cancer
• Age-related conditions³

Antioxidants' role

The main defence mechanism against oxidative stress is antioxidants. Antioxidants control the production of free radicals to prevent damage and subsequent disease. They do this by providing an electron to the free radicals while maintaining their own stability, or indirectly by preventing the activity of free radical-generating enzymes or boosting the activity of antioxidants themselves.³

While some antioxidants are made in the body (endogenous), others can be obtained from the food we eat (exogenous).³ Although many healthy foods, like fruits and vegetables, contain a variety of antioxidants, certain foods are known to have a very high nutritional content which can boost their level significantly. These foods are known as superfoods. Superfood have recently become a bit of a buzzword in healthy eating and lifestyles, and many people try to include some of these in their meals. Lucuma is one such superfood that can be used in a healthy diet plan.

Lucuma's antioxidant power

Lucuma is high in antioxidants making it a sought-after superfood for health benefits. Potent antioxidants such as polyphenols, carotenoids, flavonoids, and vitamin C are known to be found in lucuma. Lucuma’s antioxidant activity was confirmed by a study which found lucuma extracts were far better at neutralising free radicals than the control, concluding the fruit can be considered a go-to source for antioxidants.⁴

Polyphenols can counterbalance ultraviolet damage and pollution and can offer protection against cancers, heart disease, diabetes, brittle bone disease, and brain disorders.⁵ 

Carotenoids are associated with a decreased risk for certain cancers, heart disease, age-related macular degeneration, and ultraviolet damage.⁶

Flavonoids can improve heart health, brain function, inhibit cancers, and have anti-inflammatory properties.⁷

Vitamin C supports the immune system, wound healing, and iron absorption.⁸

Additional benefits of lucuma

Alternative to sugar

The sweet flavour of lucuma makes it a suitable alternative to sugar, particularly for people with diabetes or weight issues. With a low glycemic index (meaning it has little effect on your blood sugar levels), a spoonful of lucuma powder can go a long way to sweeten any food.⁹

Digestion

Lucuma has a high fibre content that assists in maintaining a healthy digestive system.¹ A high fibre diet keeps you fuller for longer, reducing the need to eat in between meal times. As fibre is digested slower in the gut, it can bulk the stool and help with constipation.

Skin health

The high levels of provitamin beta-carotene in lucuma provide anti-aging properties. In the body beta-carotene is converted to vitamin A, which is another name for retinol. The role of retinol in skin health is well known. Over-the-counter products containing retinol have been used to treat acne and anti-ageing as it can boost collagen production leading to skin firmness improving elasticity.¹⁰

Side effects

Currently, there is no data to indicate specific side effects. However, lucuma should be used as a part of a healthy and balanced diet. 

Using lucuma in cooking

Examples for everyday use

• Add lucuma powder to your favourite protein shake for a sweet and creamy flavour boost
• Incorporate lucuma into baked goods such as cookies, cakes, or muffins for a subtle caramel-like flavour
• Stir lucuma powder into pancake or waffle batter for a delicious twist on classic breakfast dishes.
• Mix lucuma powder into nut butter or spread it on toast for a nutritious and satisfying snack
• Stir lucuma powder into hot beverages like coffee, tea, or hot chocolate for a sweet and creamy flavour without added sugar
• Incorporate lucuma powder into homemade salad dressings or marinades for a unique and flavorful twist
• Dust lucuma powder over desserts or fruit salads as a decorative and flavorful finishing touch

Recipes incorporating lucuma

Smoothie bowl

Blend frozen bananas, spinach, and lucuma powder with almond milk until smooth.

Pour into a bowl and top with fresh berries, sliced bananas, granola, and a sprinkle of additional lucuma powder.

Chia pudding

Mix chia seeds, almond milk, and lucuma powder in a jar or bowl. Store overnight in the fridge to thicken. Serve topped with sliced mangoes, shredded coconut, and a drizzle of honey.

Energy bites

Combine rolled oats, almond butter, lucuma powder, honey, and your choice of nuts and seeds in a food processor. Roll into small balls and put in the fridge until firm. Can be enjoyed as a nutritious snack on the move.

Coconut bliss balls

Blend dates, shredded coconut, lucuma powder, and a splash of coconut milk in a food processor until sticky. Roll into bite-sized balls and coat with additional shredded coconut. Store in the refrigerator for a healthy and satisfying treat.

Breakfast parfait

Layer Greek yoghurt, lucuma-infused granola, and sliced bananas in a glass or jar. Repeat the layers and top with a drizzle of honey and a sprinkle of lucuma powder.

Oatmeal cookies

Mix together rolled oats, lucuma powder, mashed bananas, almond flour, and a touch of maple syrup. Form into cookies and bake until golden brown. Enjoy as a guilt-free dessert or snack option.

Salad dressing

Whisk together olive oil, balsamic vinegar, Dijon mustard, lucuma powder, and a pinch of salt and pepper. Drizzle over your favourite salad greens for a flavorful and antioxidant-rich dressing.

Coconut smoothie

Blend coconut water, frozen pineapple chunks, spinach, and lucuma powder until smooth. Pour into glasses and garnish with shredded coconut for a tropical and refreshing drink.

FAQs

Does lucuma spike insulin?

While lucuma contains natural sugars, including glucose and fructose, its fibre content may help moderate the release of sugars into the bloodstream, potentially reducing the likelihood of a significant insulin response.

Is lucuma anti-inflammatory?

Lucuma has high levels of anti-inflammatory agents such as polyphenols and carotenoids. It is rich in antioxidants to improve heart health, cognitive function and help fight cancer. 

Does lucuma give you energy?

Lucuma has been used as a staple in South America for its health benefits. With its high fibre content and many vitamins and minerals, lucuma can provide a much-needed energy boost and keep you fuller for longer.

Summary

Boasting a tremendous nutritional profile with potent antioxidant properties, lucuma can work to counteract cellular damage that can lead to various diseases such as cancer and heart disease. Well known in South America for its health benefits, improving skin appearance, and boosting energy and metabolism, lucuma may be used as an overall health kick or just as an alternative to sugar. Commonly found in powder from in the western world, lucuma is very easy to use in smoothies, salads, cereals, or for baking. Embracing lucuma as part of a balanced diet underscores its potential to contribute to a healthier, more vibrant lifestyle.