Peruvian Lucuma Fruit: 10 Healthy and Delicious Benefits

According to the CDC, only 1 in 10 adults eat the recommended portion of fruits and vegetables.

Fruits and vegetables may not always taste great, but what if there was a fruit that was nutritious and tasty?

Peruvian lucuma is not only a tasty treat, but it’s also surprisingly good for you. Some have dubbed it the next Super Fruit. Find out what lucuma is and what are a few good reasons to add lucuma fruit or powder to your diet today.

What is Lucuma?

Tall glass of lucuma smoothie with straw and whole lucuma fruit on wooden table
Lucuma Smoothie

If you live in the United States, chances are that you may not have even heard of the lucuma fruit. However, this is a very popular food that comes from Peru. Peruvians use it in a multitude of ways including in fruit juices and smoothies or in their desserts like cake, flan, milkshakes and ice cream.

There, the locals call it the “Gold of Incas.” To them, it is a symbol of fertility. And the fruit definitely is fertile with a bunch of different things. In this fruit, you can find different minerals, vitamins, and even protein. It is also full of all kinds of benefits.

If you haven’t seen this fruit before, you might think it looks like an avocado. The skin is very similar; however, the inside is completely different.

Lucuma grows on trees in the high altitudes of the Andes Mountains and naturally falls once it has reached ripeness.

Inside the fruit, it is soft and yellow. Some people have said that it is a sweet fruit that tastes like if caramel and sweet potato had a baby.

Where to Buy Lucuma Fruit?

However, it may be difficult to find lucuma in your neighborhood grocery store, especially if you’re not near Peru.

If you can find a supermarket that sells ethnic food, you may have a better chance. Or online stores like Amazon or Amigofoods may be your best bet.

Lucuma Powder Uses

Bowl of lucuma Peruvian powder
Lucuma Powder

If you can find it, lucuma also comes in a powder form that you can add to your favorite protein shake. It is also excellent for some of your baked goods. Or add it to oatmeal or yogurt. It will add that little bit of extra sweetness.

Lucuma powder’s texture is similar to granulated sugar, but tastes a lot like brown sugar.

In addition to tasting so good, it also has so many benefits for you. Now we’ll look at the reasons why many have called it the next super fruit .

1. Good for Your Cardiovascular System

Lucuma is actually good for your heart. The fruit has been used for centuries to ensure good cardiovascular health.

While it lowers your blood pressure (which we will talk about later), it could also help regulate your blood sugar levels.

Some research has been done that found that it was a good fruit for people with Type II diabetes.

2. Prevent Diabetes

In addition to helping people who already have diabetes, it could also help prevent people from getting Type 2 diabetes. This is one way to avoid the disease without having to cost a lot of money.

If you’re watching your blood sugar or think you may be at risk for Type II diabetes, the fruit may help you with that.

3. Lucuma Fruit Helps with Hypertension

Lucuma also helps with hypertension. Studies have been done on the potential of this fruit to decrease hypertension.

Hypertension has been shown to have connections with diabetes and heart problems, so it makes sense that this fruit would be able to help.

The fruit helps keep your blood pressure low because it contains antioxidants and also has anti-inflammatory potential.  One study found that lucuma had alpha-glucosidase. In plain terms, that means it contains an enzyme that can help break down carbohydrates.

And if it breaks down carbohydrates, this could help keep your blood sugar and pressure from rising.

4. Slow Down Aging

No one wants to look old, and lucuma can help prevent that.

While it won’t stop your birthday from coming every year, it can help make you look like you’re not as old as you really are. The fruit can help prevent wrinkles, having low energy, and even disease.

This fruit has beta-carotene, which is a type of Vitamin A that is responsible for making sure that your skin still has a young, healthy glow. This type of Vitamin A also helps with making sure that inflammation doesn’t get too bad.

It can also reduce oxidative stress, which could help prevent diseases later on. This fruit is actually used as a medicine in South America because it also has antifungal and antibiotic properties.

5. Promote Muscle Strength

If you feel like you’re not strong enough, lucuma could potentially fix that as well. If you are an athlete or just looking for a way too boost your workout, you should try and add some of the powder to your shakes.

Lucuma will help make your muscles stronger and help rebuild them after a long workout. That way you can get back to the gym, ready to keep moving on with your progress.

6. Lucuma Fruit Has Flavonoids

Lucuma also has plenty of flavonoids. They don’t give the food its color, but they are an antioxidant and can reduce inflammation.

You’d be surprised how many diseases have inflammation as a symptom, and eating this food can actually help cure that.

7. Glowing Skin

Because of that type of Vitamin A, your skin will look like it’s glowing.

In addition to that, there is also Vitamin C and calcium in lucuma that will help your skin look healthy. If it’s damaged or you have wounds, eating this fruit can actually help heal that as well.

8. Good Carbohydrates

There are good carbs and bad carbs. Lucuma has good carbs.

If you feel like you don’t have any energy, you can try eating some of this fruit. This fruit provides the carbs that your body needs to run, like fuel in a car.

In addition to that, it also has lots of fiber in it.

9. Lots of Minerals and Vitamins in Lucuma Fruit

We’ve slightly touched on this, but lucuma is full of all kinds of minerals, vitamins, and other good things for your body.

In addition to all of that, lucuma is also full of calcium. It actually has the same amount of calcium that you would also get from drinking a glass of milk from a cow.

It also has anti-carcinogens, Vitamin C, some types of Vitamin B, fourteen different kinds of minerals, zinc, and even iron.

Why wouldn’t you want to take a bite of this fruit?

10. Great Low GI Sweetener

Because the fruit is so sweet yet so healthy, it can actually be used as a Low GI sweetener.

You can even start using this as a substitute for real sugar. If you decide to do this, a good ratio is for one tablespoon of sugar, put in two tablespoons of lucuma instead.

Lastly, while we can’t find a study for this one, history reportedly claims that the Incas used lucuma for its fertility-enhancing purposes.

Incorporate the Lucuma Fruit Into Your Diet Today

Bowl of Peruvian Lucuma Fruit
Peruvian Lucuma Fruit

If you think the lucuma fruit sounds great, you should start incorporating it into your diet.

However, it can be a difficult fruit to find, depending on where you live. But it is gaining popularity. You can find lucuma flavored flan or lucuma flavored ice cream online.

For other healthy and delicious Peruvian foods check out our 17 Best Peruvian Foods You Have To Try. Or if dessert is more to your liking, read 9 Peruvian Desserts You’ll Die For.

You can always shop for Peruvian foods and drinks at our online store and find authentic Peruvian recipes too.

If you are looking for another healthy fruit, check out this blog post about passion fruit pulp.

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