The presence of strong bones and flexible joints and their maintenance are of utmost importance if you want to live an active and healthy life. As we age, we may suffer from conditions like osteoporosis and arthritis due to the weakening of our bones and stiffening of our joints. Even though many of you might turn to health supplements and medicines, there is a rising interest in natural therapies to maintain bone and joint health. Marula, a native fruit of Africa, can be helpful to serve this purpose. As modern research explores the complexity of human health, marula has come under scrutiny, showing promising results as a natural ally in preserving bone integrity. This article will explore how marula can support the maintenance of bones and joints health.

What is marula?

The scientific name of marula is Sclerocarya birrea. It is a wild fruit tree that grows across broad areas of Sub-Saharan Africa. It is an under-utilised wild tree that bears edible fruit. However, this tree has long been an essential part of daily life in rural African communities.^1,2 The local communities receive earnings and nourishment from harvesting of marula fruits.³ The interesting thing about this fruit is its ripening process. For no known reasons, Marula fruit becomes ripe when it detaches from the tree. Because of this reason, it is usually picked from the ground when it is ripened.⁴

Nutritional profile of marula

The benefits of marula for bones and joints can be attributed to the potent combination of vital nutrients it contains.

Vitamin C

Marula fruit is rich in vitamins and minerals. However, vitamin C is present in quite a substantial amount. About 172-400mg of vitamin C is present in 100 grams of marula fruit pulp.⁵ The vitamin C content of marula fruit is three times the vitamin C present in oranges corresponding to the same weight.⁶ Vitamin C present in marula exerts the following properties.^7–10

• Antioxidant
• Antibacterial
• Antifungal
• Astringent
• Anticonvulsant
• Antihyperglycemic
• Anti-inflammatory
• Antiatherogenic

Minerals

Marula pulp and nuts are rich in essential minerals like

• Calcium
• Potassium
• Magnesium

These minerals are vital for human health. In addition to being essential for maintaining healthy bones, calcium is also needed to regulate hormone balance and muscular contraction.¹¹ A higher quantity of magnesium and calcium is present in marula nuts than in the fruit pulp.

Antioxidants

Antioxidants like phenolic compounds and flavonoids are abundant in marula. These compounds counteract harmful free radicals. These free radicals have the ability to harm cells, including the bones and joints, resulting in inflammation and degeneration.^12,13

The science behind marula and bone health

Supports the production of collagen

The protein collagen serves as a vital building block. It gives the body's tissues—such as the skin, tendons, cartilage, and bones—strength, flexibility, and structure. The natural production of collagen in the body declines with age, resulting in stiff joints, and weaker bones. Bone strength and joint flexibility depend on maintaining appropriate collagen levels, and marula can be quite helpful in this process.¹⁴

The complicated process of collagen production depends on a number of amino acids and vitamins, most notably vitamin C. In order to ensure that the collagen molecules form robust and beneficial fibres, vitamin C performs the function of cofactor in the enzymatic activities that stabilise and cross-link the collagen molecules.¹⁵

Vitamin C is necessary for the conversion of proline and lysine. These two amino acids play a crucial role in the formation of a stable triple-helix structure of collagen. Insufficient levels of Vitamin C can hinder the formation of collagen, resulting in a compromised bone matrix and decreased strength of joints. The abundant quantity of vitamin C in marula helps maintain bone health and joint integrity.¹⁶

Enhances bone matrix strength

Bones are not merely structures made of solid calcium. Bones also have a large quantity of collagen, which gives them a flexible framework and prevents fractures when bones take a hit. A sturdy yet flexible bone matrix is formed when collagen fibres entwine with minerals like calcium.¹⁷

Marula contributes to the maintenance of this matrix by increasing the production of collagen. Marula strengthens and lessens the risk of bone fractures. This is especially crucial in preventing osteoporosis. It is a disease marked by brittle and fragile bones resulting from the loss of bone density and collagen.

Supports the health of joint cartilage

The smooth, stretchy tissue that cushions the ends of bones in joints and allows them to move easily over one another is called cartilage. Collagen makes up the majority of the structure of cartilage.¹⁸ As we age, our collagen levels drop, making our cartilage thinner and more vulnerable to damage and wear and tear. This is another reason behind diseases like osteoarthritis.

The vitamin C content of marula helps protect the integrity of cartilage and lessen joint stiffness and pain by promoting the synthesis of collagen. It may also improve joint function and limit the rate at which cartilage degeneration progresses. It is helpful, especially for individuals with joint diseases.

Enhances calcium absorption

The development and maintenance of strong bones depend heavily on calcium. Nonetheless, the body must properly absorb and use the calcium that is consumed in the form of foods or supplements. This is where Marula becomes useful, especially because of its high vitamin C concentration. This not only improves calcium absorption but also plays a role in its retention within bones.¹⁹

Supports interplay of collagen and calcium

Marula plays a dual role in maintaining the health of the bones. Vitamin C in marula provides the collagen framework in which the calcium is absorbed. If there is not enough collagen, the absorbed calcium cannot adequately integrate with the bone matrix. This dual role is especially beneficial for comprehensive bone health. For postmenopausal women and older adults who are more susceptible to osteoporosis, these properties of marula can help delay it.

Acts as an Anti-inflammatory 

Vitamin C is one of the many potent antioxidants found in marula. By scavenging free radicals, these antioxidants reduce oxidative stress and the inflammatory reactions that accompany it. Marula can aid in preventing the emergence and progression of chronic inflammation in the bones and joints by reducing oxidative stress.¹⁹

How to integrate marula into your diet

Marula is simple to include in your diet and can be done in plenty of ways. The simplest is to eat the fresh fruit. However, it can be consumed in the form of juice, fruit leather, jam and jellies. If you happen to find fresh marula fruit you can try this recipe of delicious marula jelly.

Marula jelly

Ingredients

• Marula fruit (Use both ripened and green fruits)
• White sugar (1 cup for every cup of marula juice)
• Lemon juice (1 lemon for each litre of marula juice)

Method

• Thoroughly wash the marula fruit and then make a cut in each fruit
• Soak all fruits in water overnight
• Next morning, drain the fruits
• Take a big pot. Transfer all fruits to it and cover it completely with water
• Heat the pot and let it come to a boil
• Boil the water with marula fruit for 15 to 20 minutes minimum
• Use a cheesecloth and strain the liquid from the pot into another pot. The strained juice will look exactly like orange juice
• Measure the juice and transfer it into a pot in which you want to cook the jelly
• For every cup of juice, add one cup of white sugar to the juice
• Also, add lemon juice at this stage. For every litre of marula juice, the juice of one lemon will be enough
• Boil this mixture of sugar, lemon juice and marula juice rapidly for a duration of 20 minutes till it reaches the temperature of 105°C. If you have more quantity of juice, it can take more time to reach this temperature
• Let it bubble for the whole duration
• In sterilised bottles, transfer the jelly
• Leave to cool. Label them and enjoy the benefits of marula in each bite

Tips

• You do not need any ingredients to set the jelly, as the pectin present in green marula fruit will help the jelly to set
• Do not overfill the pot when boiling the fruit
• Take a big pot when boiling the mixture of marula juice, sugar and lemon juice because the mixture needs to be bubbling and can spill out

Summary

The African native tree of marula is high in nutrients and provides a natural way to strengthen bones and joints. Enriched with vital minerals, antioxidants, and vitamin C, marula promotes the formation of collagen—an important component that keeps joints flexible and bones strong. By increasing the production of collagen and enhancing the absorption of calcium, it strengthens the bone matrix and increases bone sturdiness. Marula is good for conditions like osteoarthritis because of its anti-inflammatory properties, as the anti-inflammatory action helps relieve joint discomfort and inflammation. Marula is a great supplement to natural therapies for maintaining an active and healthy lifestyle because it can offer comprehensive support for bone and joint health.