Introduction

The Marula fruit comes from the Marula tree, which is native to South Africa. The tree belongs to the same family as cashew, mango, and pistachio trees. The fruit from the tree are small and have a unique, sweet flavour. Many people eat the fruit and seeds of the marula tree fresh but they can also be prepared in many other ways.

The famous ‘Amarula’ liqueur is made from the Marula fruit and is popular in South Africa. The Marula fruit has many health benefits, as it is rich in vitamins and antioxidants.¹ These can provide health benefits all over the body, preventing many different diseases.

Holistic healthcare is the idea that health can be improved by focusing on general well-being and preventing disease rather than treating a disease when it arises. We will discuss how eating Marula fruit can help in holistic disease prevention and lead to a better outlook on physical health.²

Nutritional profile of marula

Marula fruits are a rich source of Vitamin C, amino acids, and other minerals. The nuts that can come from the pits in the middle of the fruit are also full of protein while being low in fats. This means it is a very energy-dense fruit and can be helpful in providing energy quickly without having to eat it in large quantities. The vitamin C content in marula fruit is almost 8 times greater than that of an orange.⁴ It also contains vitamin A which is a role in skin health and protection from UV sun rays. Marula fruit contains many minerals such as calcium, potassium and magnesium which are useful all over the body for normal functioning.³

Health benefits of marula consumption

The marula fruit contains chemicals known as phenolic compounds. These chemicals have ‘antioxidant’ properties and help to protect the body in many ways. The main way that they protect the body is from ‘free radicals’. Free radicals are compounds which are able to remove electrons from the atoms in the body. This can cause damage to DNA, leaving certain proteins and enzymes in the body unable to function. In the worst cases, they can even increase the risk of cancer.⁵

Phenolic compounds found in marula fruit can help to protect against free radical damage by donating electrons that the body may have lost. Marula also contains large amounts of ‘fatty acids’. These molecules are known colloquially as essential molecules as they cannot be made in the body and can only be obtained from the foods we eat. This makes marula fruit an important source of these fatty acids as they can help reduce the risk of certain heart and blood vessel complications in the future. 

Holistic approach to disease prevention

The food we eat can have very large, long-term effects on the body’s health. By supplying the body with all the vitamins and minerals that it needs to function properly, we reduce the risk of developing many different diseases.

The marula fruit can protect the body in this way due to being very dense in such compounds. The high vitamin C content of marula fruit provides protection for the skin, bones and blood vessels.⁶ Vitamin A is helpful in maintaining the immune system which can help to protect against infections.⁷ Potassium and calcium are important in keeping the nervous system healthy as they are important ions that are used to communicate signals between neurons. Magnesium, which also plays a role in the immune system, is also used in making proteins and DNA.⁸

Together, all of these vitamins and minerals are able to keep the body working as intended which can help to reduce the risk of many health conditions such as infection, skin problems, poor bone health and even cancer. 

Scientific studies and research

There have been many research groups interested in the health benefits of the marula fruit and the results of their research have been published online. One such study⁹ looked at the many different ways that marula fruit can protect against disease. Their results showed that the marula fruit has many health benefits including reducing blood pressure, protecting against parasites and viral infection, as well as having an antioxidant effect.

It was also found that this fruit has anti-diabetic properties, as it can help in reducing the effect of many complications that diabetes can cause by reducing blood pressure. This can decrease the strain on certain organs such as kidneys, eyes, and heart, which are usually under stress with diabetes.  

Incorporating marula into daily diet

The marula fruit has a sweet, citrus taste that can be used in our daily diet in many ways. In South Africa, it is often eaten fresh and so it is a great addition to a fruit salad to add a tangy taste. The juice from the fruit can also be used as a healthy alternative to sugar in many deserts, or even as a glaze in some savoury dishes.

The nut from the marula fruit has a similar taste to pine nuts so they can be used to make pesto. They can also be lightly toasted and make a fine addition to salads. Marula nut oil has the same nutritional benefits, and can be used in curries and salad dressings. Every part of the marula fruit can be incorporated into daily meals, making it highly versatile.¹⁰

Potential risks and considerations

To the majority of people, marula fruits and their derivatives are considered safe for consumption. However, in some people, there may be allergic reactions to contact or consumption of marula fruit products. Symptoms can include redness, itchiness and swelling at the points of contact.¹¹ If you suspect you may be allergic to marula fruit or if you experience any of these symptoms after consumption, then contact a doctor to get an allergy test. 

Lifestyle factors for holistic disease prevention

The method of holistic disease prevention means that we are able to improve the quality of our well-being through many small changes in our lifestyle. Diet is only one aspect that makes up the umbrella of wellbeing and ensuring that we are taking care of all aspects of our lives will mean that we greatly reduce the risk of developing disease in the future. Other factors such as sleep, exercise, and social interaction are just as important to consider when taking a holistic approach to health and when all of these factors are managed appropriately you will be able to see a great improvement in your quality of life. 

Summary

Holistic disease prevention is something that everyone can achieve with small changes in their lifestyle. The marula fruit is the perfect addition to your daily diet to help achieve the goals of holistic care. The dense vitamin and mineral-rich fruit means that it affects almost every part of the body in a positive way to keep you healthy. The tangy, sweet taste can be added to many different dishes and even eaten fresh making it easy to incorporate into your daily diet without needing to eat it in large quantities to feel these effects.