Overview

Marula is a fruit found in South Africa with the scientific name Sclerocarya birrea subsp. Caffra.¹ It grows from trees and is abundant in many areas of South Africa.^1,2 The marula has high nutritional value and is thought to provide a variety of health benefits.¹ It contains vitamins and minerals, as well as phenolic compounds, which have antioxidant effects.^1,2,3 The consumption of the nutrients contained in marula can be beneficial for both cognitive health and brain function, among other things. Marulas have a sweet and sour taste, similar to some berries such as cranberries. Traditionally, in South Africa, it is consumed in a variety of ways, including jams, jellies, juice, concentrates or oils, as alcoholic beverages, and raw.^1,2

Understanding Marula's Nutritional Benefits

The nutritional composition of marulas is rich and diverse. They are full of antioxidants, phenolic compounds, vitamins, and minerals.¹ Marulas contain up to 400 milligramms of vitamin C per 100 grammes of juice, making them a highly desirable source of vitamin C.¹ Marula also contains vitamin A and carotene, a substance that is converted to vitamin A in the body.¹ Both of these are mainly found in the pulp of the fruit and are known to boost the immune system, delay ageing, and are important for healthy eye function.^1,2

Marulas contain zinc, which is important for hormone release and nerve function, as well as calcium, which promotes strength in the bones and teeth.² Marulas also contain iron, which is important for the formation of blood and the breakdown of fat, protein, and carbohydrates.²

Substances called phenolic compounds are also contained in marula fruit.¹ There are many phenolic compounds, but the ones found in marulas include anthocyanin, catechin, epicatechin, quercetin, myricetin, and proanthocyanidin.¹ All of these have varying health benefits for the human body, including antioxidant, anti-inflammatory, and anti-diabetic properties.^1,3

The kernel or nut of marulas, which are edible, is a good source of protein and healthy fats called fatty acids.² The nuts contain a variety of essential fatty acids that are important to include in your diet.⁴ The carbohydrates and fibre in marula pulp aid digestion, promote healthy bowel movements and reduce the risk of heart disease.²

Cognitive Benefits of Marula Consumption

Cognitive functioning refers to the ability of our brains to carry out problem-solving, learn efficiently, focus, and memorise information. While there have been limited studies on the effect of marula consumption on cognitive functioning and brain health, there is plenty of research on the nutrients that marulas contain. The main nutrients linked with cognitive function and brain health are zinc, fatty acids, phenolic compounds, and antioxidants.^1,2,4

Phenolic compounds and other antioxidants, like the ones contained in marulas, have the potential to improve cognitive functioning.^5,6 They have an effect on pathways in the brain that prevent cognitive decline and protect against cognitive disorders as well as preventing neurodegenerative diseases.^5,6 

Zinc and fatty acids are involved in sending signals (nerve impulses) within the brain.^2,4,7 Zinc is important for cognitive health, particularly during the development of the brain, as well as to prevent cognitive impairment and promote memory enhancement.^2,4 Fatty acids provide insulation to ensure that nerve impulses travel at the right speed, promoting memory enhancement and mental development.^2,8 You are less likely to have low cognitive function when consuming both fatty acids and zinc.^7,8 Both fat and zinc have been associated with the prevention of neurodegenerative diseases.²

Long-term consumption of vitamin C, vitamin A, and carotene has not been associated with any large effects on cognitive functioning.⁹ However, as these substances have antioxidant effects, they have been associated with slight memory enhancement and other minor cognitive improvements when supplements are taken long-term.⁹

Medicinal Remedies of Marula Trees

If you still aren't convinced of the vast health benefits of marulas, you will be after hearing about the traditional remedies of the tree it comes from. Parts such as the root, bark, and leaves have been used in traditional medicinal practices to treat digestion issues, bacterial or fungal infections, malaria, scurvy, and high blood pressure, and to relieve pain.² Marula can even boost sex drive.¹⁰ Pharmaceutical industries have also caught on to the value of marulas, as extracts from the fruit have been used in modern medicines.²

Incorporating Marula Into Your Diet

Marula has a lot of versatility in the ways it can be eaten. It can, of course, be eaten raw, dried, as a jam, as juice, or even as an alcoholic beverage (although this may not be the best if you desire to maintain your cognitive functioning!).¹ Oils and concentrates can also be made from the marula fruit.¹ Edible oils containing healthy fats can be extracted from the nuts of marulas and have culinary uses in a variety of dishes including being used as cooking oil.^2,10 The nuts themselves have a flavour similar to that of macadamia or pine nuts and can be eaten raw, roasted, or used in a variety of dishes.

The pulp of marula can be mixed with other fruit pulp and raw nuts to make fruit bars.³ When these bars are mixed with pulp from fruits like natal plums, another local South African fruit with a similar taste to cranberries, it can increase the nutritional value of the fruit bar.³ This is not only because it adds another fruit with different nutritional contents, but the contents of fruits like natal plums enhance the availability of the nutrients in marula, making it easier for your body to absorb.³

Juicing Marula

Juicing the marula fruit is one way that the local people in South Africa consume it.¹ Although there is a process to juicing the marula in South Africa that involves boiling it prior to juicing the fruit.¹ While this increases the juice extracted and, therefore, the amount of nutrients, some vitamins and minerals can be lost using this method.¹ Vitamins A and C, which we mentioned earlier, are water-soluble.¹ This means that boiling marula will cause these vitamins to leak into the water and be lost.¹ The solution for this is quite simple: the fruit can be steam-cooked rather than boiled.¹ Steaming results in less vitamin C and A being lost. In addition, higher levels of phenolic compounds, antioxidants, and carotene can be extracted, as steaming the fruit softens it and makes these compounds more accessible while juicing.¹ Juice from steamed marula is also supposed to taste better.¹

Recommended Intake and Diet

While there is no recommended daily intake for marula, it is important to consume any food in moderation and with balance. When incorporating marula into your diet for the cognitive benefits it is important to maintain a healthy and balanced diet with a variety of vitamins, minerals, proteins, fats, and carbohydrates. You require different dietary needs based on your age, sex, exercise, overall health, and lifestyle. If you have specific dietary concerns or conditions, it's advisable to consult with a healthcare professional or a registered dietitian who can provide personalised guidance.

Summary

Marulas, native to South Africa, could be considered one of those brain-boosting foods to add to your diet. They provide a myriad of cognitive benefits due to their rich nutritional profile. They contain essential vitamins, minerals, antioxidants, and phenolic compounds that have positive effects on focus and memory, as well as protective and preventive qualities against neurodegenerative diseases. Beyond the cognitive advantages of the nutrients in marulas, there are many other health-promoting qualities, like anti-inflammatory and anti-diabetic effects, the promotion of a healthy immune system, bone strength, eye health, and more. Marulas have many traditional medicinal uses due to their versatility. Marula has various culinary options, from eating it raw to using the oils from the nuts in your cooking. Through juicing, fruit bars, and other snacks or meals, you will be able to reap the cognitive benefits of the marula fruit.