Introduction

Lucuma also known as Gold of Incas has been used as a traditional remedy in South America for many centuries.¹ It is available in powder form and has a lot of health benefits and can also be eaten raw. It is the fruit of the Pouteria Lucuma tree. 

Collagen is the most abundant protein present in the body. It is a major component of bone, muscles, skin, tendons, skins and cartilage as it connects all these together.⁵ Our bodies naturally produce less collagen as we age and collagen reduces drastically for people who smoke, have a lot of sun exposure, consume alcohol and due to lack of sleep. As we age, collagen elasticity within the muscles reduces and organized fibres become unorganized, causing wrinkles as skin thickness reduces. 

As Lucuma is rich in vitamin C, it can be a great source for natural collagen production and maintenance in the body. There are other foods that also help with collagen production, such as eggs, dairy, meat, fish, nuts, grains etc.

What is Lucuma

Lucuma, often referred to as the "Gold of the Incas," has a rich history dating back centuries in South America, where it has been prized for its medicinal properties. It is derived from the fruit of the Pouteria lucuma tree and can be consumed raw or in powdered form, offering a multitude of potential health benefits. 

Potential health benefits of Lucuma

• Lucuma is packed with antioxidants
• Lucuma can be an alternative for sweetening agents
• Lucuma can help control blood sugars

Lucuma and antioxidants

Lucuma is full of Vitamin C which is very essential for collagen production. Vitamin C also helps to build a strong immune system to fight against all kinds of infections and diseases. Antioxidants help from cell damage caused by free radicals. It is rich in Polyphenols and carotenoids which are essential for anti-inflammatory properties, and heart health promotion and also helps to fight against cancer. Another compound xanthophylls is present in lucuma which gives lucuma its yellow colour and is helpful to promote eye health and provides good vision.³

Lucuma as an alternative for sweetening agents 

Lucuma powder has the same texture as granulated sugar and tastes like brown sugar. It can be added as a substitute for sugar in cake, pies or other desserts. One tablespoon of Lucuma powder contains 30 calories, 6g of carbohydrates, 1.5g of sugar and 2g of fibre.

Lucuma’s role in controlling blood sugar levels

Lucuma contains sugars, starches and fibre and can help with maintaining blood sugars in type 2 diabetes. The soluble fibre present in Lucuma fruit helps to increase insulin levels and prevents the spiking of blood sugar levels in the body after consumption of food.⁴ More studies are required into this potential benefit of Lucuma.

Collagen supplements 

Despite the abundance of collagen in our body, collagen has become top top-selling supplement to improve hair, skin and nails. Collagen is present mainly in skin creams but its topical effectiveness is minimal as collagen is not naturally found to penetrate deeper into skin layers. Collagen molecules are too large to penetrate into the skin and this fact has given rise to collagen supplements in the form of pills and powders. These supplements are made by hydrolysing collagen which is more easily absorbed by the skin. These supplements also contain amino acids, protein, vitamin C, biotin and zinc.⁶

Negative aspects of collagen supplements

In some instances, collagen supplements cannot be taken in as they may cause some side effects. Natural Lucuma powder is packed in vitamin C which is the main component for collagen production. Many people do not know about this fruit and its health benefits. Further research is needed.

Incorporating Lucuma into your diet for skin health

The best way to incorporate Lucuma into your diet is to use it as a sugar substitute. Lucoma powder tastes like sweet potato mixed with maple syrup and has a sweet and fragrant taste. It is also a low GI replacement sweetener which means that it does not cause energy slumps that can occur when refined sugar is consumed. It can be used in smoothies, oats, coffee, tea or breakfast cereal. Lucuma powder can also be used as a healthy substitute for sweeteners in pastries and cakes. This powder is easily available.

Potential advantages of Lucuma 

Lucuma is a natural organic fruit packed with fibre, vitamins, calcium, iron and antioxidants. It is vegan, environmentally friendly and also gluten-free. 

Potential risks of Lucuma

The one side effect associated with lucuma is pesticide consumption if not organic.⁷

Summary

Lucuma, often referred to as the "Gold of the Incas," has a rich history dating back centuries in South America, where it has been prized for its medicinal properties. It is derived from the fruit of the Pouteria lucuma tree and can be consumed raw or in powdered form, offering a multitude of health benefits. 

Collagen is the most abundant protein in the human body and plays a crucial role in maintaining the structural integrity and elasticity of various tissues, including skin, bones, muscles, tendons, and cartilage. As individuals age, collagen production naturally declines, leading to reduced skin elasticity, increased wrinkles and joint stiffness. Furthermore, lifestyle factors such as smoking, excessive sun exposure, alcohol consumption and inadequate sleep can exacerbate collagen depletion. Lucuma emerges as a potential ally in combating these effects due to its rich content of vitamin C, a vital nutrient for collagen synthesis. Vitamin C, not only aids collagen production but also acts as a potent antioxidant, protecting cells from damage caused by free radicals. Lucuma also contains polyphenols and carotenoids, which possess anti-inflammatory properties, promote heart health, and may even have anti-cancer effects. Additionally, the presence of xanthophylls in lucuma contributes to eye health and vision.

Another notable attribute of Lucuma is its versatility as a sweetening agent as a healthier alternative to refined sugar. Its low glycemic index and fibre content make it particularly beneficial for individuals seeking to manage blood sugar levels, including those with type 2 diabetes.

Research into the health benefits of lucuma is ongoing, with preliminary studies suggesting its potential to support various aspects of wellness. However, compared to collagen supplements, which have gained popularity for their purported ability to enhance hair, skin, and nail health, lucuma offers a more natural and holistic approach.

Collagen supplements are typically available in pill or powder form. They may have limited effectiveness due to the large size of collagen molecules, which hinders their absorption into the skin. Moreover, collagen creams may provide minimal benefits as collagen molecules struggle to penetrate beyond the skin's surface. In contrast, lucuma provides a rich source of vitamin C, an essential cofactor in collagen synthesis, without the risk of adverse reactions associated with supplements. Incorporating Lucuma into one's diet is straightforward and adaptable. Its sweet and fragrant flavour makes it an ideal addition to smoothies, baked goods, beverages, and desserts. Furthermore, its low glycemic index ensures a steady release of energy without the sudden spikes and crashes associated with refined sugar consumption. Despite its numerous health benefits, Lucuma remains relatively underused Increased research is needed to fully realise its potential as a nutritional supplement. However, minimal risks are associated with lucuma consumption, with the only potential concern being pesticide exposure if not sourced organically.

Lucuma has the potential to stand out as a superfood for promoting collagen production, supporting skin health and enhancing overall well-being. Its accessibility, versatility, and safety make it a valuable addition to any diet, offering a natural alternative to synthetic supplements and refined sugars.