"Fruit is bad for you. It's full of sugar and carbs." You've likely heard some people say that. Tell the naysayers about lucuma to convince them otherwise. They will soon realize that lucuma powder is a powerful superfood.
Lucuma is a delicious Peruvian fruit abundant in beta-carotene, zinc, iron, calcium, vitamin B3 and protein. You don't even have to travel to the Incas to enjoy its benefits.
Are you curious about all the benefits of lucuma, where to find it and how to use it? We are here to shed some light on some of the secrets.
What Is Lucuma?
Lucuma is an extremely nourishing fruit all the way from Peru. Locals call it the "Gold of Incas" and celebrate it as the symbols of fertility. Being abundant in vitamins, minerals, and protein, lucuma brings powerful benefits to you, including supporting your skin health, blood sugar levels, and even cardiovascular health.
From outside, it looks like an avocado, but inside it is a yellow, soft and sweet fruit that's a perfect cross between a caramel and a sweet potato in the world of fruits. Though it's sweet enough to satisfy your cravings, it has a low glycemic index, making it suitable for diabetics and those watching their sugar intake (the latter should include you too!).
Though finding fresh lucuma may be difficult if you are not in Peru or near an ethnic supermarket, lucuma powder has become a widely available superfood supplement, bringing you all the benefits you need. Lucuma, powder or fresh is a perfect addition to smoothies, complete protein shakes and baking recipes.
Why Is Lucuma Good For You?
One way to make your body really happy and healthy is by giving it lots of lucuma. Just like the whole fruit, lucuma powder is rich in antioxidants, vitamins, minerals, and flavonoids with lots of remedying benefits.
Healthy Benefits Of Lucuma and Lucuma Powder
Lucuma Can Help Prevent Diabetes
According to a 2009 study, lucuma has anti-diabetes potential. It can become an essential part of the cost-effective management of the global epidemic of type 2 diabetes. With a low GI, lucuma powder can become part of diabetes prevention as a fruit of choice for everyone at risk of diabetes and are watching their blood sugar.
Lucuma Can Help Improve Hypertension
A 2009 study has found that lucuma has a powerful anti-hypertension potential. Since hypertension has been linked to both heart health and diabetes, lucuma is clearly an important fruit for preventing and improving these health conditions. Adding a scoop of lucuma powder to your smoothies can help you maintain a healthy blood pressure.
Lucuma Has Wound Remedying Properties
Lucuma is not only beneficial when digested, but can be used topically as well. According to a 2010 study, lucuma oil has fantastic wound-remedying properties and promotes skin regeneration.
Lucuma Can Help Create A Glowing Skin
Lucuma is filled with vitamins and minerals, including vitamin C, calcium and potassium that are all essential for skin health. A 2010 study has also found that lucuma can promote skin regeneration and skin health. Your friends will be amazed to learn that the reason behind your youthful skin is lucuma powder.
Lucuma Is A Rich Source Of Flavonoids
As a 2010 study has discovered, lucuma is high in flavonoids. Flavonoids are not only responsible for the vibrant color of your food but are also known for their antioxidant and inflammation reducing health benefits. That's enough reason to add more lucuma powder to your diet.
Lucuma Is A Healthy Carbohydrate
Being a fruit, lucuma is a great carbohydrate source. But don't get carb-phobic here. Lucuma is definitely a good carb. It has a low GI that doesn't mess up your blood sugar and works for diabetics too. Lucuma powder is also a rich source of healthy vitamins and minerals.
Lucuma Can Help Fight Aging
Though it won't change the number of candles on your birthday, with the help of all the antioxidants, lucuma can prevent and slow the signs of aging, such as wrinkles, low energy, and disease. Look younger with the help of lucuma powder.
Lucuma Can Help Prevent Anemia
Lucuma is a great source of iron and can help prevent anemia. This is especially important for menstruating women and athletes. If you are at risk of developing anemia, make sure to add a scoop of lucuma powder to your daily smoothies.
Lucuma Can Help Fight And Prevent Disease
Fruits tend to be high in vitamins and lucuma is beating most fruits with its nutrient content. It's high in vitamins, minerals, antioxidants, and flavonoids that can help fight and prevent disease in your body.
Lucuma Is Good For Your Muscles
Lucuma is an excellent source of potassium that can help muscle recovery. It is a particularly great choice for a workout and for endurance athletes in general. Seriously, lucuma powder is a great friend for any athlete or weekend warrior.
How To Use Lucuma
You can use lucuma in many forms: fresh, in a powder or as an oil. Let's see how you can add lucuma to your diet.
Fresh Lucuma Fruit
Obviously, you can find lucuma fresh if you are visiting Peru. At home, watch your produce aisle for fresh lucuma at your ethnic and health food groceries. Fresh lucuma is excellent for smoothies, fruit salads, and delicious ice creams.
Lucuma Powder
Lucuma powder is much easier to find than fresh lucuma. You can buy it online and at health food stores. It is a highly concentrated, dried and powdered version of lucuma that is perfect for smoothies, ice creams, and baked goods. Lucuma powder is incredibly convenient and easy to use.
Lucuma Oil
You can buy lucuma oil online and at health food stores. It is fantastic for your skin when used topically. Add a drop or two to your hands, spread it all over your face and experience its regenerating, rejuvenating and revitalizing benefits, thanks to its natural oils.
Add Lucuma to Your Favorites Complete Protein Shakes, Smoothies, and Superfood Recipes
Lucuma and lucuma powder are the perfect addition to any protein shake, green smoothie, raw dessert, or superfood recipe.
You can add a half a cup of lucuma fruit to any green smoothie or thicker complete protein share. It is a great substitute for bananas, mangos, papayas, or avocado in your drink adding a new flavor.
Add a scoop of lucuma powder to your green smoothies, complete protein shakes, and superfood recipes, such as dips, dressings, and raw food desserts. Lucuma powder is the ideal addition to any protein shake you make with Organifi Complete Protein.
Organifi Complete Protein is an organic protein powder made with powerful plant proteins, such as pea, quinoa and pumpkin seed protein. It is designed to help you improve your digestion, reduce your cravings and boost your immune system.
Any recipe made with Organifi Complete Protein can boost your daily protein intake and overall health. Adding a scoop of lucuma powder to these recipes can only give your more healthy nutrition.
Lucuma Recipes
Lucuma Complete Protein Shake
Ingredients:
- 1/2 frozen banana
- 1/2 cup of berries
- 1 cup almond milk or coconut milk
- 2 tbsp lucuma powder
- 2 scoops of Organifi Complete Protein Vanilla (you can also use Chocolate!)
Instructions: Blend all ingredients together and enjoy.
Lucuma Smoothie
Ingredients:
- 1 frozen banana
- 1/4 cup frozen raspberries
- 1/2 cup frozen strawberries
- 1/4 frozen or fresh mango
- 1 cup almond milk or coconut milk
- 2 tbsp lucuma powder
- 2 tbsp raw cacao or Organifi Complete Protein Chocolate
- 2 tbsp of chia seeds
Instructions: Blend all ingredients together and enjoy.
Lucuma Ice Cream
Ingredients:
- 1½ cups raw cashews soaked 4 hours
- 2 cups raw almond milk
- 1/2 cup lucuma powder
- ¼ cup maple syrup
- 2 tbsp coconut oil, melted
- 2 vanilla beans, scraped
- ¼ tsp salt
Instructions:
- Place your ice cream mixer bowl in your freezer the night before.
- Rinse your cashews and blend them in a high-speed blender.
- Add the remaining ingredients and blend well.
- Chill for 2 hours in a covered container.
- Churn your ice cream according to the manufacturer's instructions.
- Serve immediately. Top with fruits, nuts, seeds, honey, or date paste
Lucuma Mousse
Ingredients:
- 1 lucuma
- Juice of 1/2 tangerine or orange.
- 1/4 cup coconut milk
Instructions: Blend all ingredients together. Chill and serve.
Frequently Asked Questions
Q. Can I use lucuma when pregnant?
A. There is no research evidence pointing either way. If you are pregnant or breastfeeding, consult your doctor before using lucuma.
Q. How can I grow lucuma?
A. You can grow lucuma in your garden if you live in a subtropical, tropic or Mediterranean climate.
Q. How do you store lucuma powder?
A. Store your lucuma powder in a sealed bag in a dry, cool place away from sunlight.
Q. What is lucuma flour?
A. Lucuma flour is another name for lucuma powder.
Q. What color is lucuma?
A. From the outside, lucuma is green like an avocado, the inside is bright yellow like the sun.
Conclusion
Lucuma is a fantastic fruit that can bring your body amazing health benefits through lots of vitamins, minerals, antioxidants, flavonoids, good carbs and protein.
One of the easiest ways to use lucuma is buying lucuma powder. You can add lucuma powder to any of your favorite protein smoothies, shakes and superfood recipes made with Organifi Complete Protein. This way you are not only receiving the health benefits from lucuma but can also enjoy digestion-boosting and waistline-slimming goodness from our high-quality complete plant protein powder.
What recipe will you add lucuma powder to first? Share it in the comments below. We always love hearing from you. And remember, we're in this together.
About The Author
Kat Gál is a professional holistic health writer who helps health, wellness and nutrition businesses to market their products and services through quality online content. She is also a Certified Holistic Health & Life Coach. Kat is a multi-passionate writer, world traveler, nomad, runner, and cat-person. She is a lifelong learner who lives outside of her comfort zones stretching her boundaries and discovering beauty around the world. Reach out if you are looking for amazing blog content at katgalwriter@gmail.com or at katgalwriter.com.