Lucuma
The fruit called “gold of the gods” full of antioxidants
What is Lucuma?
Called “gold of the gods” by the Incas, lucuma is a yellow fruit native to the tropical zones of South America, mainly Peru, where it has been consumed for thousands of years.
It is considered a “super food” thanks to its many virtues on health and well-being.
What is lucuma? What benefits can this super food offer you? Why does it deserve to be better known?
The Origins of Lucuma: Gold of the Gods
Lucuma is a fruit native to subtropical regions, especially the Andes and more particularly Peru where it is found in the territories of Ayacucho, Cajamarca or the capital Lima.
It grows on the tree called “pouteria lucuma”, of the Sapotaceae family. The tree can produce up to 500 fruits per year. It is oval in shape and can measure up to eight centimeters in length.
In Peru, the lucuma has been considered a sacred fruit since the time of the Incas. It is also called “gold of the gods”. It was the emblem of fertility and creation at that time.
Still uncommon in Europe and in France, it is on the other hand used for millennia in South America. Europeans will discover lucuma in the 1500s but will not appreciate its aroma and subtle texture.
In fact, its use is still rare today, even though its many properties make it a fruit that deserves to be better known.
Gradually, its export is beginning to grow in Peru. It is an emblematic fruit of this country, where it is enormously consumed. Lucuma is also the favorite ice cream flavor of Peruvians, more than chocolate or vanilla!
This fruit with a very sweet taste resembling caramel or maple syrup is generally used in desserts as a sweetener. Its texture is creamy. It gives a lot of taste and can be added to your cakes, ice creams, creams or in your pies.
You can use it fresh, in salads for example, in pulp, slices or as a powder, obtained from dried and ground fruits. In powder form, lucuma can replace sugar and sweeteners in your culinary preparations, giving them a tasty caramel taste. Do not hesitate to add it to your drinks, yoghurts, sweet preparations and juices.
Despite this very sweet taste pleasant in the mouth, its glycemic index remains very low. It is also very interesting for diabetics.
Lucuma is a fruit very rich in natural antioxidants which makes it a “super food”. Its nutritional richness gives it many properties.
Health benefits of Lucuma
- Reduction of stress and depression
- Strengthening the immune system
- Helps cardiovascular health
- Naturally reduce cholesterol
- Improves eyesight, memory and skin
Nutritional composition of Lucuma
- High antioxidant content
- Calcium and Phosphorus
- Iron
- Vitamin B3 (niacin)
- Vitamin C
- Provitamin A (beta-carotene)
Rich in nutrients (vitamins and minerals)
High antioxidant content
Low glycemic index
Natural sweetener, suitable for diabetics
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Lucuma or “gold of gods” is a super food very rich in antioxidants beneficial to health.
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The many properties of lucuma
Lucuma is very rich nutritionally. First of all it is a natural antioxidant. The fruit contains beta-carotene, iron, phosphorus and calcium. It also contains many vitamins including a high level of vitamin B3, vitamin A and vitamin C. It is also an interesting source of carbohydrates, niacins, various mineral salts and dietary fibre.
For 100 grams, lucuma contains :
- Calories: 329 kcal
- Carbohydrates: 13 grams
- Protein: 4 grams
- Fat: 2.4 grams
- Fiber: 2.3 grams
Its nutritional value is very high. Nevertheless its glycemic index is very low. It is therefore ideal for people suffering from diabetes.
You can consume it at any age and on a daily basis. Lucuma is an ideal fruit for active adults and athletes. Children will love it thanks to its very sweet and delicate taste. In powder form, it is very easy to use.
Lucuma has many properties due to its richness in nutrients and its low glycemic index. It is a good energizer. It is recommended in low-calorie diets and is well suited to diabetics.
In the Andes, lucuma is used to stimulate memory, intellectual performance and vision. It has many properties on health: it would strengthen the immune system, the cardiovascular system and help fight against cholesterol. Lucuma would also have an action on the psychic balance in particular it would reduce stress and calm nervous and depressive states.
The gold of the Incas also has a cosmetic action. It favors the health of the skin in particular thanks to its antioxidant power.
In summary, lucuma is effective:
- to regulate the concentration of glucose in the blood.
- to regulate diabetes.
- to fight against oxidative stress.
- to combat the signs of aging.
- to strengthen vision.
- to keep skin healthy.
- to fight anemia thanks to its high iron concentration.
- to improve your cerebral capacities.
- as part of a low-calorie diet.
- to calm stress and depression.
- to restore your energy.
- to reduce your bad cholesterol level.
Lucuma is therefore a super-food that will bring you vitality, energy and allow you to treat many ailments.
Lucuma to regain a good mental balance
Lucuma is a super food with many properties. Its active ingredients are very useful for our well-being and especially to fight against stress and depression.
Today more than 3 million people in France are affected by depressive states. This daily sadness and inability to experience pleasure leads to anxiety, cognitive disorders and sometimes even suicide. While drug treatments are possible, it is also possible to find natural solutions to treat mild depression or to avoid a relapse. Lucuma is one such natural treatment for stress and depression.
Lucuma is often called the “fruit of joy”. It provides energy, comfort and good mood. Why and how does it work? In reality it is vitamin B3, or niacin or PP (Pellagra Preventive) that allows it to have this calming and soothing action. It is essential for the metabolism and it has been proven to reduce irritability, depression, anxiety, insomnia, stress. Vitamin B3 also helps to improve your concentration.
Beware! Always seek the advice of your doctor. Lucuma is not a substitute for a diagnosis, nor does it intend to cure or find miracle solutions. On the other hand, it can accompany you and offer you a little help.
Lucuma and its benefits on the health of your skin
Powerful natural antioxidant, lucuma has many benefits on the skin. First of all, thanks to its concentration in vitamin C, lucuma reduces and fights against oxidative stress and the signs of skin aging (wrinkles, fine lines, loss of firmness, spots, etc.). Your skin looks younger.
The zinc it contains would also help fight against oily skin and skin prone to imperfections. This trace element allows cell renewal, neutralizes free radicals and stimulates collagen production. Its anti-inflammatory qualities help reduce the symptoms of acne, reducing the quantity of microbes. It also allows for better healing.
Finally, beta-carotene will allow you to illuminate your complexion. Your skin will be radiant. It also has an action against skin aging and protects the skin from UV rays thanks to its role in the activation of melanin.
Lucuma is therefore a very interesting beauty partner and can also be consumed daily.
How to consume Lucuma?
Very tasty, lucuma can be used in many ways and in various forms:
– Fresh: if you can get fresh lucuma, you can add it to your fruit salads, cakes or pies.
– Powdered: very easy to use, you can add it to your smoothies, hot or cold sweetened culinary preparations, cocktails, dairy products. Lucuma powder can thicken, sweeten and soften.
You can also add it to your vegetable milks (almonds, soy, coconut). It is a good alternative to replace sugar, honey, agave or maple syrup and thus lighten your desserts.
It is also a very good energizer which is very well suited to sportsmen and women and will allow them to prepare healthy energy drinks before their sports session.
Also, 20 grams of lucuma can replace one egg: it is an interesting property for people allergic to eggs.
In dosage, we advise you to add between 1 and 4 spoons per plate or cup of powder.
Avoid cooking it: in your hot preparations, preferably add it at the end of cooking.
Good to know: Lucuma goes very well with chocolate, vanilla and coconut!
Contraindications and advice about lucuma
Lucuma has no contraindications. No side effects have been reported. Nevertheless like any fruit rich in fibres, avoid excessive consumption of the product in order not to be subject to small intestinal inconveniences.
Moreover, the lucuma is perfectly suitable for vegans and vegetarians.
Therefore, this product should be used as part of a healthy and balanced diet. Also prefer the consumption of products from organic farming 100% healthy and pure.
