Lucuma: What Is It And What Are Its Health Benefits?
Maybe you haven’t heard of her yet. For this reason, below we are going to tell you everything you need to know about lucuma. This fruit comes from a tree that grows in Peruvian lands. It is used to prepare sweet dishes, due to its exquisite flavor.
Its resemblance to avocado is striking, since they share the same color on the outside and a large stone on the inside. It is a fleshy fruit with a yellow and even orange tone inside. Consumption can bring certain health benefits that we are going to tell you about.
The origin and uses of lucuma
Lucuma is, as we have already mentioned, a fruit that comes from a tree: the lucumo. This is characterized by its large size and the light color of its wood.
It grows wild in the Andean valleys and does best in temperate climates. It does not require an excessive and constant water supply, so it adapts well to times of drought.
Lucuma is extracted from the tree itself, which is usually consumed in a very mature state. To guarantee its conservation, it must be wrapped in some protective material once it is removed from the lucumo. Its flavor is sweet and shares some nuances with the maple syrup. For this reason, it is commonly used in the preparation of pastry foods.
Lucuma benefits
This fruit is characterized by its iron, beta-carotene and niacin content. So much so, that its regular consumption offers a series of health benefits associated with these components.
Despite the fact that the iron it contains is of vegetable origin and, therefore, has a lower assimilation rate, the consumption of the nutrient has been shown to reduce the risk of developing pathologies such as anemia. Above all, it is advisable to consume iron together with a dose of vitamin C to enhance its absorption.
In parallel, it is necessary to highlight the presence of beta carotenes in lucuma. These nutrients are active forms of vitamin A. This vitamin reduces the risk of developing certain complex diseases, such as those that occur in the liver. This has been evidenced by research published in the journal Nutrition and Health .
On the other hand, it is necessary to make special mention of the niacin content of lucuma. The current scientific literature affirms that this substance has beneficial effects on the prevention of dyslipidaemia when ingested in the appropriate doses. It is a water-soluble vitamin, so it is necessary to guarantee its consumption on a daily basis.
In summary, including lucuma regularly in the diet can be useful for:
- Prevent iron deficiency anemia.
- Improve liver function.
- Reduce the risk of developing dyslipidemia.
How to consume lucuma?
It can be difficult to find lucuma in many countries, since it is only consumed regularly in certain states of South America. However, if you are able to acquire this fruit, keep in mind that the pulp is not usually consumed in its natural state. The best thing is to subject the food to a light processing to enjoy its organoleptic qualities.
Lucuma pulp has a high starch content, so it can be added to preparations such as smoothies or creams to make cakes. It is normal and frequent that all recipes that contain said fruit are characterized by their sweet taste. It is not usual to find salty dishes from the use of lucuma.
A rare sweet fruit
As we have mentioned, lucuma is a fruit from South America that grows under certain weather conditions. It is consumed when it is very mature and always has to be slightly processed first, since it is not usual to eat its pulp natural.
Its regular intake provides different health benefits. It is a food that contains essential micronutrients for the functioning of the body. In this way, it can be useful to improve liver function.
In any case, it should not be abused, since it contains a significant amount of sugars within it. It is best to introduce it in the context of a balanced and varied diet.
It is a healthy option to replace the simple and added sugar in desserts with the pulp of lucuma. This ingredient will provide a good texture and an intense sweet flavor similar to that of maple syrup or some sweeteners. It can be used in creams, ice cream, cakes and even smoothies. It pairs well with bitter cocoa and with other foods typical of pastry recipes.
