Lucuma or Pouteria lucuma is a fruit native to the Andean valleys of Peru. According to archaeological studies, its consumption dates back to the millennium VIII B.C., being an important element of the diet of the populations that occupied the region called Callejón de Huaylas, in Ancash (Peru). The knowledge of this fruit in Europe did not occur until the year 1531.
For several years, the demand for lucuma in Europe, North America and Asian countries, such as Japan, has increased considerably due to the great variety of properties attributed to it.
Nutrients and benefits of the ecological lucuma
Rich in Vitamin B3 or Niacin
Thanks to niacin, the consumption of organic lucuma improves the functioning of the nervous system and favors the metabolism of carbohydrates, fats and proteins, which helps the body in the process of obtaining energy from food.
Also, vitamin B3 is essential for growth, so it has antioxidant and anti-aging properties.
Among the functions of this vitamin are also improving the circulatory system, regulating cholesterol levels and stabilizing blood glucose, so it is highly recommended for people with cholesterol or diabetics.
Rich in fiber
Another component that can be found in this superfood is fiber. Both fresh lucuma and lucuma flour or powder contain important amounts of fiber that improve our bowel function and our digestive system.
Rich in Iron
The ecological lucuma is rich in minerals, especially iron. Thanks to this it contributes to the correct circulation of oxygen by all the cells of the organism and improves its functioning.
Due to its contribution of iron, it is considered an ideal superfood for patients with anemia and it is very effective to combat tiredness and fatigue.
Rich in Carotene
As indicated by its yellow color, this fruit has a high percentage of carotene. This component helps the body to produce vitamin A, thereby protecting eye health.
On the other hand, carotene helps strengthen the immune system and prevents infections.
Rich in Antioxidants
In addition to the nutrients mentioned above, the lucuma superfood gives us another large number of antioxidants, which is very effective in combating free radicals and the aging process.
On the other hand, several studies claim that the ecological lucuma acts preventing the onset of cardiovascular diseases.
How to take ecological lucuma
Lucuma is consumed very ripen, after several days since its fall.
It can be taken fresh or processed as flour, which is widely used for making cakes, pies, ice cream and other desserts.
Since it is grown only in regions of the Andes, in Europe it is frequently consumed in powder or flour. However, the process of dehydration in products with ecological seal is produced at the right temperatures so that it conserves all its nutrients, so that we can benefit from all its properties.
In addition to using it for the preparation of desserts, we can add it to different foods such as juices, smoothies, yogurt, salads or vegetable creams.
It is also recommended to use it as a substitute for sugar, since it is a natural sweetener with a low glycemic index that, in addition to sweetening our dishes, gives us interesting nutritional properties.