Home Diets to lose weight Lucuma, a very complete superfood

Lucuma, a very complete superfood

by Georgia Ede
Published: Last Updated on

Considered a superfood, lucuma is the fruit of a tree called Lucumo , this fruit that by its shape and external color can remind us of an avocado, is originally from Peru; where its consumption is very frequent. On the outside it is greenish almost black and its interior is yellow-orange with a brown bone in the center where its seeds are.

It has a very sweet taste and a pleasant smell, it is a highly appreciated fruit in Peru and also widely consumed. It is beginning to be replaced by refined sugar as a natural sweetener that does not produce glucose spikes.

Lucuma has been used for many years by the Andean population, as a natural remedy against diabetes, since it helps regulate blood glucose levels, because despite being a sweet fruit it has a low glycemic index, which contributes to control blood glucose levels without producing glucose spikes.

What does Lucuma give us?

Its high content of vitamins and antioxidants helps to strengthen the immune system and prevent the development of diseases, mainly diseases related to the digestive system. Contains vitamin A, B complex vitamins, such as niacin (B3).

A great source of energy which will help you develop your activities of daily life. The most prominent minerals for their concentration in lucuma are zinc, potassium, calcium, magnesium and iron.

Its low glycemic index makes it an ally for diabetics as it provides energy without generating blood glucose peaks, which stabilizes blood glucose levels.

Nutritional compositionNutritional values
Energy per 100gr99 kcal
Fats0,4 gr
Carbohydrates23,5 gr
Protein1,5 gr
Dietary fiber2,3 gr
Football16 mg
Match26 mg
Sodium2 mg
Potassium343 mg
Iron0,4 mg
Vitamin B31,90 mg
C vitamin2,2 mg

Lucuma benefits to prevent aging

Its high vitamin content makes lucuma a powerful antioxidant , its vitamin A (beta-carotene) content helps us prevent cell aging , as well as prevents external environmental damage caused, for example, by overexposure to the sun.

Improves the condition of the skin, making it more flexible, smooth and elastic; Helps healing and tissue repair favoring cell regeneration.

Its high content of B vitamins, such as B3, makes lucuma the perfect ally to strengthen the immune system as well as an energizer , since it favors the production of energy and intervenes in the metabolization of the proteins that are in charge of the construction and repair of muscular tissues , mainly.

Lucuma improves mood

Its high content of vitamin B3, niacin, gives it properties to fight against depressive states as it intervenes by providing energy and vitality to the body.

It also reduces the irritability of the intestinal walls, it is astringent and its low acid content makes digestion very easy.

It also improves the mood in nervous people or people with a tendency to depression and regulates blood pressure and increases hemoglobin in the blood.

Lucuma to improve digestion

It provides us with fiber, its concentration is almost 3% fiber , which helps intestinal movements favoring correct digestive health, avoiding constipation and diseases of the digestive tract caused by slow digestion or non-regular defecation.

It has probiotic properties that guarantee a better state of gastrointestinal health and promote the growth of benign bacteria that live in the body.

Lucuma as an antioxidant

All the vitamins and minerals that lucuma has are used to counteract the action of free radicals as antioxidants that protect the general health of our body.

Vitamin C, although it is present in lesser amounts, stimulates the creation of collagen, which provides elasticity to the tissues , which contributes to a better appearance of the skin and other internal tissues, preserving their hydration and fighting against action of free radicals that directly affect premature cellular aging, not only at the dermal level, but at a general level.

Helps repair cell damage and stimulates the growth of new healthy cells.

Lucuma a natural sweetener, without side effects

If we use it to sweeten our drinks or dishes, it will help stabilize our sugar and insulin levels, avoiding glucose and insulin peaks.

Its properties make this fruit a superfood, which has increased its consumption in a very short time; in order to take advantage of the numerous properties of said fruit so commonly used in Peru.

In addition, its calcium content protects us from tooth decay, strengthening our oral health that is so damaged by the consumption of simple sugars.

Can lucuma help you lose weight?

It is not really a superfood specifically indicated to lose weight but due to several of its properties it can help us lose weight , since if we substitute white (refined) sugar for lucuma we will reduce the caloric content which contributes to weight loss.

In addition, the fact of having a low glycemic index controls the peaks of glucose and insulin that directly intervene in the sensation of hunger and appetite ; which contributes to us eating less, causing us to lose weight.

The fact of substituting refined sugar will make us dispense with processed products, preferring this natural sweetener without harmful effects on health, thus reducing the amount of calories we eat, promoting weight loss .

How to take Lucuma and in what dose?

The best way to consume it would be fresh , but it is a fruit that is difficult to acquire outside the production area, so it is difficult to find it. Its use has become more widespread since it has been freeze-dried , turning the fruit into a yellowish powder that is easy to add to juices, sauces, smoothies, milk or even in pastry recipes.

Sometimes it is known as lucuma flour, used as a condiment, or as a food supplement when it is out of season. Its texture is rough and has an intensely sweet flavor.

Its consumption is easy to introduce into our diet, basically it will be enough to add a couple of tablespoons at breakfast and snack respectively, either in juices, or in a yogurt or smoothie; substituting sugar .

In this way we will be able to eliminate from our consumption the refined white sugar that gives us empty calories of nutrients, while the lucuma gives us the sweetness we need, full of interesting nutrients for our health and without empty calories that harm us.

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