Introduction 

The lucuma fruit – you may not have heard of it before, especially if you don’t live in South America, but this is a superfood rich in vitamins and minerals that may help contribute to an array of health improvements, particularly a healthy heart.

What are lucumas?

The fruit originates in the subtropical climates of South America – mainly Chile and Peru. Consumption of this superfood dates back as far as the Incas, who referred to it as the ‘Gold of the Gods’. It was called this not only to refer to its golden-coloured flesh but also because it was thought to symbolise fertility and creation. The oval-shaped fruit is covered by a smooth green skin and can measure up to eight centimetres in length.¹ The flesh is described as having a sweet taste, often resembling tones of maple and caramel. This tantalising taste has led to its popularity as a natural sweetener in desserts, ice creams, and more.

Importance of heart health

Think of your heart like an object, such as a car – it needs to be maintained to function correctly. If it is not maintained or looked after properly, it can malfunction and cause problems that could threaten your life. Worldwide, cardiovascular disease is the leading cause of death and accounts for 38% of premature deaths.²

There is a lot of evidence to support important factors in maintaining heart health, which include eating a heart-healthy diet, exercising regularly and abstaining from smoking and drinking excessively.

So, can lucumas help keep your heart healthy? This fruit is bursting with a host of vitamins and minerals that can contribute to heart maintenance and protection of heart muscles and can reduce the development of risk factors known to cause cardiovascular disease.

Nutritional profile

Macronutrients

100g of lucuma fruit contains approximately:

• 143 calories
• 2.3g protein
• 33.2g carbohydrates
• 0.2g fat

Micronutrients

• 16mg calcium
• 470mg potassium
• 26mg sodium
• 0.4mg iron
• 1.1g fiber
• 5.4mg vitamin C

Fiber content and heart health

Research on fibre has developed greatly over the last 25 years, and the latest recommendations have advised an increase in fibre consumption. It is suggested that adults should now aim to consume around 30g per day.³

Fibre is most commonly linked to aiding digestion and improving gut health., It also has an impact on relevant risk factors for cardiovascular disease. Studies have demonstrated that individuals consuming higher levels of fibre saw reductions in blood pressure and cholesterol levels – two key risk-enhancing factors for cardiovascular disease.⁴
Lucuma mostly contains insoluble fiber meaning it does not dissolve in water.⁵ This particular type of fibre has been shown to have a positive impact on metabolic factors that can contribute to the development of diseases such as diabetes. Some of these include weight regulation, stimulation of certain gut hormones, and positive effects on inflammatory markers.⁶

Role of lucuma in heart health

Antioxidant properties

Lucuma contains high levels of antioxidant molecules, namely phenolic acids, β-carotene and catechin.⁵ Antioxidants work by binding to damaging molecules called free radicals that can cause damage to your cells. Free radicals are molecules that have a spare electron, which makes these cells highly reactive and unstable. If you imagine a free radical like a disco ball – it has one circle on the ball with no light on, so is looking to steal a bulb from someone else for it. They float around your body looking for another cell to bind to. When this happens, these molecules can create instability in the cell it is attaching to and cause that cell to become a free radical itself and thus begin to malfunction.⁷

Free radicals get into our bodies in several ways. We can inhale these from our external environment due to factors such as pollution or smoking. They are also a byproduct of our normal bodily functions such as digestion. So, it is difficult to avoid them.

Reduction of oxidative stress

When there are not enough antioxidants floating around our bodies to bind to these free radicals, our systems can become overloaded. This leads to a state within your body known as oxidative stress. This is when damage to important cells such as lipids, proteins and DNA can lead to diseases such as cardiovascular disease, diabetes, and cancer.⁷

Consuming fruits such as lucuma that contain high levels of antioxidants could reduce the number of free radicals floating around your body and prevent oxidative stress from progressing.

Protection against cardiovascular diseases

Consumption of antioxidants protects your body from potentially harmful damage to important cells that could damage your heart or increase your risk of developing cardiovascular diseases. Some free radicals have demonstrated an ability to interfere with blood pressure regulation.⁷ Elevated blood pressure is a key risk factor in the development of cardiovascular disease, which includes myocardial infarction (heart attack) and strokes.⁸

Potassium content

The recommended daily allowance of potassium is 3,500g.⁹ So consuming lucuma as part of a balanced diet can get you on your way to reach your target intake. Potassium is an important mineral that helps with a number of bodily functions, including fluid regulation and heart function.

Regulation of blood pressure

There are two key minerals that contribute to achieving a normal blood pressure level – sodium and potassium. Sodium is required in small quantities and you will mostly get this in the form of salt from food. It contributes to maintaining fluid balance within your body by retaining fluid in your system.¹⁰ Potassium counterbalances this effect by causing any excess sodium to be excreted from your body. The combined action of the two minerals helps maintain blood pressure at an equilibrium.

Potassium can also relax the muscle walls of the arteries causing a reduction in the blood pressure moving through the vessels.¹¹

Support for heart muscle function

Consuming the recommended intake of potassium can help support heart health not only by maintaining a healthy blood pressure but also by supporting heart muscle functioning. Potassium plays a key role in the cardiac conduction system of the heart. The movement of potassium through the heart muscle is vital for repolarisation, which essentially causes the heart muscle to relax following a contraction.¹¹ Hyperkalaemia (too much potassium) or hypokalaemia (too little) can disrupt this finely balanced system and lead to malfunctioning of the heartbeat in the form of arrhythmias.

Anti-inflammatory effects

Phenolic acid and catechin have been linked to reducing inflammation. Studies have demonstrated that antioxidants can enhance the anti-inflammatory effects when combined with non-steroidal anti-inflammatory drugs (NSAIDs).¹² In addition, some phenolic acids can inhibit an enzyme called cyclooxygenase, which can contribute to an inflammatory response within the body.¹²

Reduction of arterial damage

When excessive inflammation occurs, it can lead to tissue damage, including the structure of arteries. Arteries are a large network of blood vessels that carry oxygen-rich blood around the body and importantly to the heart. Over a period of time, this damage to arteries could lead to arterial stiffness, which can contribute to the development of high blood pressure and atherosclerosis.¹³

Incorporating lucuma into a heart-healthy diet

If you are lucky enough to live in a country where lucuma is cultivated, then you will be able to enjoy this delicious fruit fresh. Unfortunately, it does not transport well so it is mostly exported in powder form to the rest of the world. However, there are a range of recipes and methods for incorporating lucuma into your diet no matter what form you have available to you.

Lucuma in meals and snacks

Fresh lucuma can be chopped up and added to fruit salads, and smoothies, or can be eaten on its own!

Lucuma in powder form is mostly used as a sweetener, so its versatility means you can use it in baking a range of delectables. For breakfast meals, lucuma can be added to oatmeal or yoghurt as a healthy sweetener. It can also be added to your morning tea or coffee.

In desserts, the possibilities are endless. You can add it to your cakes, ice creams, chia seed puddings and many more.

 Here is a recipe to get you started:

 Lucuma and coconut brownies

Ingredients

• 1 ½ cups of lucuma powder
• 1 cup shredded coconut
• 2 cups of dried fig
• 2 tablespoons of coconut oil
• ½ cup of chocolate chips

Method

• Cover figs in boiling water and leave to sit for 15 minutes. Discard the water and set aside
• Blend the figs with lucuma powder until a smooth paste
• Blend in the coconut oil and then transfer into a medium-sized bowl
• Mix in the dried coconut
• Pour mixture onto baking paper in a squared pan and press until mixture is evenly distributed
• Melt the chocolate and then pour over the mixture evenly
• Sprinkle some shredded coconut across the mixture
• Leave to rest in the refrigerator for a couple of hours before slicing into bars or squares

Precautions and considerations

If you have any pre-existing allergies to fruits, it is important to consult with your healthcare professional for advice before consuming lucuma or the other ingredients mentioned. As with most things, there is a potential for an adverse allergic reaction. Symptoms of this may include rashes, nausea and/or vomiting, diarrhoea, and respiratory symptoms. If you experience any of these, seek medical attention.

If diabetic, consider the sugar content of lucuma and the potential effect on blood sugar before consumption. If ever in doubt, contact your healthcare professional for personalised advice.

Summary

The Incas were right about this ‘Gold of the Gods’. Containing a mixture of vital vitamins and minerals that have a variety of positive benefits, lucuma is essential in supporting a healthy heart. It can be a fine balancing act to maintain heart health, but the lucuma fruit can give you enough of the right nutrients to support you in your journey to a healthy heart and future.