Lucuma is a Peruvian tree of the Sapotaceae family. It is grown largely for its large, bright orange fruit with a sweet flavor. Lucuma (fruit) is eaten fresh or dried. After drying, the fruit can be reduced to powder to facilitate its use. Lucuma powder is rich in carbohydrates, which gives the body the fuel it needs to function. Along with carbohydrates, Lucuma powder is a good source of fiber. It is therefore ideal for digestive comfort. To date, only macronutrient contents are known. The micronutrient composition of Lucuma is unknown. A scientific study nevertheless indicates that Lucuma powder contains interesting levels of antioxidants. Latin name: Pouteria Lucuma. Botanical family: Sapotaceae. Part used: Fruit.
Recommended consumption
Lucuma powder is a concentrate of energy and nutrients. It is best to increase the doses gradually so as not to suffer unpleasant side effects. For treatment or for pleasure, 15 g of Lucuma powder, i.e. 3 teaspoons of Lucuma powder per day.
In what form ?
To make the most of its benefits, you can use it:
- In powder
At what time of the day ?
We advise you to use it during the following meal(s) to make the most of its benefits:
- Breakfast
- Lunch
- In case
- Dinner
What methods of use?
You can include them in the following preparations to make it easier to take:
- Dessert
- Yogurt, dairy
- Flat
- Smoothies, juices
- Compote
Health nutrition benefits
Lucuma powder can complement your healthy and varied diet.
Metabolism
In case of hypercholesterolemia, adding Lucuma powder to meals can help the body better control cholesterol concentrations in the blood. In addition, Lucuma helps prevent cardiovascular complications thanks to antioxidants. Thus, Lucuma powder slows the progression of atherosclerotic plaques.
Digestive system
A diet that does not provide enough fiber promotes constipation. Lucuma powder restores fiber intake, thus supporting the regularity of transit. To learn more, we recommend our guide: constipation and diet. The fibers give Lucuma an advantage against digestive transit disorders.
Nervous system, well-being
Hypoglycemia can cause fatigue. Indeed, the brain requires a lot of sugar to function. Lucuma powder is a good way to quickly provide sugar to the body.
Nutritional properties
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Antioxidant : Lucuma powder would have a high total phenolic compound content, reflecting interesting antioxidant activity. Lucuma powder helps the body fight against the harmful effects of free radicals on cells.
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Contributes to energy metabolism (carbohydrate): Lucuma powder provides mainly carbohydrate energy. Carbohydrates are the reference fuels for the body, they are necessary for the functioning of cells, in particular glucose-dependent cells such as neurons or red blood cells.
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Hypocholesterolemic (fiber): rich in fiber, Lucuma powder limits the absorption of other nutrients from food, including cholesterol. This action leads to a reduction in cholesterol intake, which contributes to the reduction of cholesterol levels.
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Laxative (fiber): Lucuma powder is rich in fiber. Fiber is not digested and reaches the intestine intact. They exert a laxative effect by increasing the volume of stools.
Nutritional values
| Nutritional elements | per 100g | for 15g | % of RDA* per 100 g | % of RDA* for 15 g |
| Energy (Kcal) | 357 | 54 | 18 | 3 |
| Energy (Kj) | 1493 | 224 | 18 | 3 |
| Lipids (g) | 0.36 | 0.1 | 1 | 0 |
| Saturated fatty acids (g) | 0.17 | 0 | 1 | 0 |
| Monounsaturated fatty acids (g) | 0.05 | 0 | ||
| Polyunsaturated fatty acids (g) | 0.14 | 0.01 | ||
| Carbohydrates (g) | 84.34 | 12.7 | 32 | 5 |
| Including sugars (g) | 19.3 | 2.9 | 21 | 3 |
| Dietary fiber (g) | 23.66 | 3.5 | ||
| Protein (g) | 4.15 | 0.6 | 8 | 1 |
| Salt (g) | 0.43 | 0.1 | 7 | 1 |
*recommended daily allowance
Learn more about the plant: Lucuma
Lucuma belongs to the Sapotaceae family. Originally from South America, and more precisely from Peru, Lucuma is known as “Gold of the Incas”. The plant averages 15 m in height and its trunk is light in color. The leaves are green, concentrated at the apices (end of the stems). The fruit is round, green on the outside and bright orange on the inside. It measures on average 15 cm long and weighs approximately 200 g. Lucuma (fruit) is rich in complex carbohydrates (starch), its pulp has a slightly sweet, mild taste, similar to maple syrup. The Lucuma (tree) appreciates temperate climates. It is grown for its fruit, used for culinary purposes.
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Bibliography
Publication: Masullo M, Cerulli A, Pizza C, Piacente S. Pouteria lucuma Pulp and Skin: In Depth Chemical Profile and Evaluation of Antioxidant Activity. Molecules. 2021 Aug 29;26(17):5236. doi:10.3390/molecules26175236. PMID: 34500668; PMCID: PMC8434328.
Publication: Pinto Mda S, Ranilla LG, Apostolidis E, Lajolo FM, Genovese MI, Shetty K. Evaluation of antihyperglycemia and antihypertension potential of native Peruvian fruits using in vitro models. J Med Food. 2009 Apr;12(2):278-91. doi: 10.1089/jmf.2008.0113. PMID: 19459727.