Personal Health

Lucuma – properties and application

In recent years, there have been some exotic fruits, such as Guarana or Acai-berries in this country on the popularity of the Superfoods to the top managed. Usually it is the special vitamin of wealth that makes the fruits a healthy and original Supplement for the diet plan. The stone fruit Lucuma (Pouteria lucuma) is an exotic pioneers here. For a long time already it is considered to be important in fiber and vitamin source of the poorer sections of the population in some countries of South America. In addition, its mineral content is not of bad parents, what the stone fruit in terms of nutrients is significantly more versatile than Guarana and co., but the body is also much more comprehensive way. Her nickname “Gold of the Incas” is, therefore, in all probability, due to not only their Golden-yellow flesh, but their high health value. Learn in this post, what are the ingredients of Lucuma in the Individual to be a Superfood and how to use the fruit is at its best.

Table of contents

Profile of Lucuma:

Scientific Name: Pouteria Lucuma
Plant Family: Sapotengewächse (Sapotaceae)
Folk names: Eggfruit, Gold of the Incas, Lucia, Sapote Lucuma, If, Lucmo, Mamon, Teissa
Origin: South America
Plant Parts Used: Fruit
Areas of application:

  • Diabetes,
  • Energy deficits,
  • Skin problems,
  • Immune weakness,
  • Digestive disorders,
  • Cell damage
  • and sugar set

Plant portrait: The Gold of the Incas

Pouteria lucuma is an evergreen tree of the family of the Sapotengewächse (Sapotaceae). It grows up to 20 meters high, and in its South American homeland has been cultivated for over 2000 years as a traditional fruit tree. The cultivation is evidenced by the numerous ancient representations of good, so, for example, ceramics, inscriptions and artifacts of the Moche culture, a significant high culture, which developed in the first century after Christ, on the North coast of Peru. The country is considered as the origin of the Lucuma, where the fruit is until today a Symbol of fertility. 20 Peruvian villages are named the fruit after the Stone, which reflects also the importance of Lucuma for the population.

In addition to Peru, Lucuma is now in other Parts of South America such as Ecuador, Chile and Colombia, as well as in Mexico and California and even in Hawaii. In Australia, new Zealand and the Caribbean, Lucuma has been cultivated also introduced. Since the Lucumabaum for its development, and thus to first fruit maturity, approximately 15 years must be planned a cultivation of a long time. After that, Pouteria lucuma gives a lush crop and a single tree can bear up to 500 fruit.

As rich as the output of the Lucuma tree, the fruit itself. A whole smorgasbord of nutrients, ranging from Vitamin A and B, to zinc, shows what a lush diversity of healthy ingredients in the gold yellow-orange pulp of the Lucuma. In English this is also called “Eggfruit”, because the raw flesh in its texture reminiscent of a boiled Egg. It is quite different with the taste of the fruit, which is often described very differently. The associations range from caramel using maple syrup to the sweet potatoes. Regardless, a very sweet Note but it is characteristic of Lucuma. This is in South America, a popular flavoring for Desserts, juices and ice cream. In addition, the sweet Gold of the Incas is also for diabetics real Gold value. Because, as a sweetener with a low glycemic value, the powder of the Lucuma-fruit an ideal Alternative to the traditional sugar without increasing the blood sugar in the amount.

And the Golden fruit can do even more. So Lucuma Oil, for example, a popular skin care product that accelerates the Regeneration of the skin, UV damage to the skin and prevents the skin aging is prevented. The special cocktail of Nutrients in Lucuma also has a revitalizing effect and strengthens the immune system. The high fiber content of the fruit, in turn, fosters together with major stomach-intestine-nutrient digestion. And, the cholesterol benefits of so many nutrient in Inca Gold. All in all, Lucuma should:

  • anti-oxidative effect ,
  • blood sugar levels regulate ,
  • lower cholesterol,
  • the aging of the skin, reduce and improve the skin protection ,
  • strengthen the immune system,
  • the digestion stimulate
  • revitalizing effect
  • and cell regeneration to improve.

Ingredients and effect

In terms of the ingredients of Lucuma with a high percentage of antioxidants, minerals and fibre, a real nutritional bomb and not apply in vain for quite a long time as a Superfood. The fruit contains:

  • vitamins A, B, C, and E,
  • Potassium,
  • Sodium,
  • Niacin,
  • Magnesium,
  • Calcium,
  • Zinc
  • and a not small amount of iron.

Especially people who eat vegan or primarily raw food, can benefit from the fruit, because it provides many nutrients, which are found otherwise only sparsely or sporadically in plant foods. According to a nutritional analysis of 100 grams of Lucuma contains, in addition to approximately 21.4 grams of protein, which makes Lucuma powder is a popular protein source among athletes.

Digestive Fiber

Although dietary fiber can be from a human body is not recovered, but they are still important to stimulate digestion, to cleanse the bowel and reduce blood lipid levels. In addition, ballast substances, ensure that the food is better chewed and the blood sugar level rises more slowly. Since Lucuma contains a high proportion of these plant fibers, is the fruit especially in the case of complaints such as:

  • Constipation,
  • Hemorrhoids,
  • Obesity,
  • and elevated cholesterol.

Caution: In the case of persons who have diarrhea or an inflammatory bowel disease such as Crohn’s disease or ulcerative colitis suffer, can a high consumption of dietary fiber have a negative impact, as the diarrhea symptoms may worsen.

Special Vitamins

Antioxidants are also called free radical scavengers because they do neutralize free radicals and thus for the body harmless. The pollutants are mostly from the surrounding air or food, and to provoke at the to a high Occurrence in the body not only damages skin, but also the cardiovascular System. Lucuma contains a large amount of the antioxidant Beta-carotene, better known as Vitamin A, which in particular protects the skin from harmful Radicals and UV rays. In addition, Beta-carotene supports the immune system at the time of renewal and the construction of damaged skin cells. Therefore, Lucuma can be supportive consumed:

  • Inflammation of the skin,
  • Acne and other skin blemishes,
  • Wounds
  • and injuries.

As the most important Vitamin from the Vitamin B complex, Vitamin B3 alias Niacin in Lucuma. This Vitamin acts in the body to numerous digestive and metabolic processes. So it is regulated, for example,

  • the level of cholesterol,
  • the intestinal peristalsis,
  • the circulation of the blood,
  • the hormone education
  • and nerve function.

In addition, it acts like Vitamin A an antioxidant and improves cellular protection. A similar effect has also Vitamin C. in Addition to the already mentioned properties of this Vitamin for hormone balance important because it is required both for the synthesis of the happiness hormone Serotonin, as well as for the conversion of dopamine to norepinephrine, a hormone that regulates among other things the blood pressure and the signal conduction in the nervous system. In addition, Vitamin C also stimulates the immune system by stimulating the production of leukocytes in the blood. For the skin, Vitamin C is also important because it helps build Collagen and firm and smooth the skin promotes.

The numerous vitamins in Lucuma not only point to the significant role these nutrients have for a smooth running of the metabolic functions, but also, as you take as herbal antioxidants decisive influence on the cleaning of the organism. So Vitamin E can have one of the strongest anti-oxidative effects. With a view to healthy food fats, better known as unsaturated fatty acids, can provide this Vitamin offers additional protection from Oxidation, which allows a more efficient utilization of fatty acids. In addition, it can also preserve the fatty acids of the cell membrane from oxidation processes and to contribute actively to improved cell protection.

Trace Element Zinc

A valuable mineral trace element in the Lucuma fruit is also zinc. As a component of various enzymes (especially digestive enzymes) and hormones, it sets the course for a number of body processes. Similarly, the cell growth or cell regeneration is heavily influenced by zinc and, therefore, the trace element component of many Anti-Aging creams and skin care products. Allergy sufferers also benefit from the unique effect of trace elements on the immune system, because it can be excessive to weaken immune reactions, as they are for allergic reactions typical.

Minerals, Lucuma

The holistic effects of Lucuma on health is helped in addition to the fruit’s vitamins, to a large extent, by the mineral substances of the fruit. Iron is one of the essential trace elements and, in our latitudes, especially women, are frequently affected by iron deficiency. Is too little iron in the body, is not produced enough hemoglobin and the body cells, too little oxygen is available. Especially athletes to meet their iron needs like addition of Lucuma powder, as with the consumption of only a spoonful of two percent of the daily needs are covered. Can help the fruit, therefore, among other things:

  • Lack of energy,
  • Fatigue,
  • Fatigue
  • and a drop in performance.

Note: If you have a proven iron deficiency, leiden, the compensation of the defect with the help of the diet often is not and it will need additional preparations to be taken. In order to support the therapy, speaks in the majority of cases, however, nothing against the consumption of Lucuma.

It goes to the muscle and nerve health, so calcium and Magnesium are essential. The two nutrients are namely signals main responsible for smooth muscle activity, and the smooth transmission of nerve. Deficiency cause, therefore, very easily corresponding symptoms, these include

  • depression,
  • Concentration disorders,
  • Headache,
  • Fatigue,
  • Muscle cramps,
  • Nerve disorders,
  • Irritability
  • or weakness feelings.

Even cardiac arrhythmias in Magnesium – beziehunsgweise lack of calcium is not unreasonable. After all, the heart is dependent to a muscle and therefore is an adequate supply of the two minerals. That Lucuma contains generous quantities of both minerals, therefore, is ideal. Just for athletes, seeking muscle building, you could Lucuma-powder here is a secret tip, and a healthy Alternative to some questionable fitness products.

Application and dosage

Unfortunately, you can find Lucuma in this country, only rarely as a whole fruit in the trade. The powder made from the dried fruit, on the other hand is more common in health food stores, health food stores or Online. In order to ensure that the valuable ingredients are also included to really complete, you should make sure that the for the preparation of the powder the fruit and nuts used are certified organic and carefully processed. It is possible to use the Lucuma powder for preparation of desserts and Drinks, such as, for example,

  • Yogurt,
  • Cereals,
  • Pudding,
  • Shakes,
  • Smoothies
  • or tea.

Also to thicken cream dishes the powder is suitable. In addition, Lucumapulver is considered an alternative sweetener, especially for people with Diabetes can benefit. Diabetics, however, should not take more than five tablespoons a day and eating before medical advice. Although Lucuma is significantly healthier than conventional household sugar, has (as a minor) influence on the insulin level. Also Lucuma, with approximately 100 kilocalories per 100 grams is one of the calories of the richest fruits Ever. In particular, people who want to lose weight and diet, should enjoy the fruit, therefore, in moderation.

Info: Due to the variety of valuable nutrients, it is worth Lucuma in the daily diet to integrate. Nevertheless, one should not regard the powder as a cure-all for serious health complaints, because, first and foremost, the fruit serves as a healthy attitude and not fighting the disease.

Recipe Idea: Lucuma-Mango-Smoothie

Lucuma is particularly suitable as an ingredient in Smoothies, protein drinks or Shakes and gives them a pleasant natural Sweetness. Particularly interesting orange Smoothies are here in which, in addition to the Inca Gold, or other gold-yellow exotic-fruits deposits, such as Mango or banana. Here is a simple recipe for a Smoothie-composition with Mango and almond milk:


  • two cups of almond milk (unsweetened),
  • two cups of mango cubes (frozen)
  • six dates (pitted),
  • eight teaspoons of Lucuma powder
  • and four to six ice cubes.

1. Step: Cut the dates into small pieces and give them along with the mango cubes and almond milk in a blender.
2. Step: now Add the ice cubes, as well as the Lucuma powder and mix the Whole to a creamy Smoothie, until all fruit pieces are finely crushed.
3. Step: Finally, pour the Smoothie in tall glasses. If you like, you can garnish the Drink with a few strawberry pieces.

Tip: This basic recipe is according to taste with other fruits Supplement! How about a berry Smoothie? A handful of blueberries, raspberries, or strawberries is enough to Refine the recipe individually and make a delicious berry to create a Lucuma Smoothie. Or you can add a banana to perfect the Golden South,-fruit Smoothie.

Interactions between Lucuma and drugs

So far, no interactions between the drugs and Lucuma are known. However, it should be pointed out once more to the high calorie content of the fruit, which is why you should take only well-dosed. The same is true for the Lucuma powder. A Smoothie of the day is no Problem. Every meal with the powder to enrich, could beat on duration, but on the hips.
For diabetics, Even if Lucuma powder is an alternative sweetener that makes the dose “of the poison”. The blood sugar level of diabetics, the sweet too much with Lucuma, you could get the sugar just as bad as normal sugar. Therefore, diabetics Lucuma should use powder in moderation as a sugar substitute. (ma)