Lucuma is an ancient fruit that is highly valued by the Incas and other indigenous communities. It holds a significant history and culture of the Andean Civilization and was considered a symbol of fertility, longevity, and sweet nourishment. It is also called lucmo, lucumo, and lucma in different countries such as Peru, Ecuador, and Chili. Lucuma tree ranges in height between 25 to 50 ft (7-15 m) and produces big white blossoms, it bears rounded or irregular oval-shaped fruits have a thin green skin, similar to an avocado. The fruit has a diverse appearance, from green and yellow skin to bright orange flesh. Prized by ancient civilizations of Peru, lucuma is often called the "gold of the Incas." Lucuma fruits have a taste similar to a combination of maple syrup, caramel, and sweet potato, the dried form tastes like a blend of apricots and dried goji berry. It sounds yummy by the description of it.
Lucuma is a nutrient-dense fruit that offers a wide range of essential vitamins and minerals. It is an excellent source of potassium, which supports heart health and regulates blood pressure. It also contains calcium, iron, zinc, and B vitamins. Lucuma is often sold as a powder made from dried and starchy yellow-orange fruit, it is known to offer a sweet taste but without a concentrated amount of sugar content, which provides a healthier choice as a whole food-based sweetener, due to its low glycemic index, it is often recommended to those with type 2 diabetes.
Lucuma is packed with antioxidants, which help protect the body against free radicals and oxidative stress. These antioxidants, such as polyphenols, beta-carotene, and vitamin C, play a significant role in reducing inflammation, boosting the immune system, and preventing heart disease. It is especially rich in lutein, a carotenoid group that helps promote eye health and eyesight. Lucuma is often used in skincare products due to its rich antioxidant and mineral content that promotes healthy skin and slows aging. Regular consumption of lucuma can help reduce wrinkles and improve overall skin texture.
Lucuma is also rich in fiber, which helps stabilize blood sugar levels and increase insulin sensitivity. It inhibits the activity of enzymes such as alpha-amylase, alpha-glucosidase, and angiotensin-converting enzyme (ACE) that increase post-prandial (after-meal) blood glucose levels. Lucuma improves blood sugar management and reduces high blood pressure by blocking these enzymes.
Lucuma contains Beta-sitosterol, which is an anticancer nutrient. It also contains Gallic acid, which works as an antioxidant and helps prevent cancer. Pectin and tannins are also present in lucuma fruits. Pectin has an antitumor effect and tannins can inhibit tumor cell growth and proliferation.
Amazing health benefits of Lucuma fruit include the following:
- A healthy sweeter choice especially for diabetes due to its low Glycemic Index.
- Rich in polyphenols, Vitamin C, and carotenoids that have anti-inflammatory, anti-cancer, immune-boosting effects.
- Protects vision with rich lutein and Vitamin C content.
- Boosts collagen production and protects the skin from UVB damage.
- Aids digestion and prevents constipation with a high fiber content.
Lucuma is often consumed fresh when in season or as a dried fruit. The powdered form is often sold on the market. The deeper the color of the dried powder and more fragrant the aroma of the powder. You can incorporate it into various recipes, including smoothies and desserts to enjoy its amazing health benefits.
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