16 Organic Lucuma Powder Benefits For Health & Some Easy Recipes

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Lucuma that is also known as Pouteria lucuma as a scientific name origins in Peru. It is ranked at the group of super foods because of various source of nutrients and energy. Lucuma is also called egg fruit as its flesh is similar to the consistency of the egg yolk. About the taste, lucuma is very sweet, which resembles that of sweet maple and potato making it widely used to sweeten food like ice cream in many countries. Not only can lucuma be consumed fresh but it is also available in the powder form and you may be surprised with the lucuma powder benefits additionally.

After dehydrating the inner pulp of lucuma, you can obtain its powder that is often used to facilitate many foods and drinks. Being a rich source of vitamins, minerals, fiber, antioxidants, carbohydrates, and its natural sweet feature, lucuma powder can help improve the heart health, manage diabetes, prevent inflammation, control weight, boost the immune system, supply energy, support the skin health, and deal with stress or depression.

It is time for VKool.com to show you 16 organic lucuma powder benefits for health & some easy recipes. All the mentioned benefits of this powder include ones for not only culinary but also for both internal and external health. For those who don’t know or wonder what the benefits of lucuma powder, just spend a few minutes reading the article to have more information!

16 Organic Lucuma Powder Benefits For Health & Some Easy Recipes

1. Lucuma Powder Benefits – Substitute Sugar

Lucuma is well known for its sweet feature, which makes its powder widely used as a sweetening agent in various food and drinks recipes and the noticeable point is that it can substitute the use of sugar.  While the over- consumption of sugar can cause some cardiovascular problems including heart diseases,  diabetes type 2, and obesity, lucuma powder that is naturally sweet and low in the glycemic index can protect you against these problems.

In addition, lucuma powder is also rich in minerals such as calcium, iron, potassium, and phosphorous that are all essential for the healthy cell functioning. It also contains a large amount of niacin that helps manage the levels of cholesterol and triglycerides in the body incorporation with other large quantities of B vitamins, dietary fiber, and carbohydrates essential for improving the digestive system as well as maintaining regular bowel movements.

2. Lucuma Powder Benefits – Manage Diabetes

Managing diabetes is known as one of the lucuma powder benefits for health. The fact that lucuma tastes very sweet is different from its positive effects of diabetics indeed. The reason is that the fruit, as well as its powder, has been proved low in the glycemic index that is directly associated with the glucose levels in the blood. More clearly, it is estimated that just 2g of natural lucuma sugar is relevant to each 11g carbohydrates, which makes it a low-glycemic index food and safe for those who suffer from diabetes or concerning about their blood sugar levels. In addition, the use of lucuma powder in the foods and drinks helps stabilize the blood sugar, supply your body with long-term energy, and prevent the risks of any blood sugar crashes and spikes.

American Diabetes Association may certainly supply you with proper diet and physical activities to intervene diabetes through the study here [1]

3. Lucuma Powder Benefits – Boost Digestion

lucuma powder benefits - boost digestion

As other fruits and their different forms, the Lucuma powder benefits also include the ability to boost digestive process. Depending on the high concentration of fiber, the powder helps you normalize and improve the bowel movements, which in turns prevent constipation. More clearly, fiber adds volume to stool thereby making you easier to pass them through the digestive tract. Moreover, a fiber- rich diet is also effective in reducing the risk of other digestive problems like stomach ulcers, diverticulitis, gastroesophageal reflux disorder, and irritable bowel syndrome [2]. For this reason, it is advised to consume lucuma or its powder to increase the intake of fiber in your body while it also supplies enjoyable flavor applicable for any ages.

If you want to know more about irritable bowel syndrome, you can overview the study of The National Center for Biotechnology Information published in 2024 here [3]

4. Lucuma Powder Benefits – Control Weight

Controlling weight is also one of the lucuma powder benefits for health, which may be the concern of many people, especially for women. The reason is that Lucuma powder is low in calorie while it can sweeten the foods and naturally satisfy your sweet tooth. Different from other artificial sweeteners such as saccharine and aspartame, lucuma powder offers just enough amount of sweetness in a health condition. Therefore, people who consume lucuma powder often feel satisfied after and prevent further cravings, frequent snacking and overeating, which in turn helps you avoid the weight gain. For these reasons, people who want to maintain a healthy weight, the consumption of lucuma powder is highly recommended.

In addition, lucuma is also suitable for vegetarians. In fact, almost of people consuming meat take in the source of niacin also a kind of Vitamin B3 from chickens and steaks meaning vegetarians and vegans can’t absorb this vitamin in their bodies. However, they can take it from lucuma powder origins from fruits. Anybody needs to take in this vitamin because it is really effective in boosting digestion, building muscles, and regulating stress and sex hormones.

Among various ways to control or maintain weight loss, you can consult the study of The American Journal of Clinical Nutrition to have a long-term weight loss maintenance [4]

See more: Bodyweight exercise revolution review – Adam and Ryan’s system

5. Lucuma Powder Benefits – Stimulate Healing

The lucuma powder benefits for health also include the ability to speed up the healing process. In fact, the flesh of lucuma fruits is used as a potent natural healer in the South America. The reason is that lucuma or its powder has certain antibacterial and antifungal properties suitable for supporting the healing process and preventing further infection. According to a research before, the lucuma powder has been proved to improve wound closure and stimulate tissue regeneration effectively. Because of these properties, lucuma powder is believed to support the skin health as well. In addition, 1 teaspoon of lucuma powder owns 2% of the daily recommended value for iron that helps boost the immune system. Apart from the powder, Lucuma nut oil can also be used as a wound healer when applied to the affected area, so you can choose any methods on your own.

According to a study by The National Center for Biotechnology Information NCBI published in 2024, lucuma was indicated to have powerful healing properties making it ideal for dealing with wounds and any skin damages. [5]

6. Prevent Cancer

Lucuma has also been proved to prevent some certain cancers, which depends on the presence of antioxidants in the fruit responsible for fighting against free radicals in the body. As you know, these free radicals are the main cause of cancer development when they mutate healthy cells into cancerous ones harming the human health. Also due to these antioxidants, lucuma powder can help you prevent the risks of other chronic diseases likely to attack you anytime. More clearly, it is believed to prevent the risks of some cancer types like liver, esophageal, pancreatic, rectal, colon, ovarian, prostate, and cervical cancers [6].

7. Lucuma Powder Benefits – Lower Cholesterol

lucuma powder benefits - lower cholesterol

Lucuma powder also has the ability to lower cholesterol levels in the body, which certainly helps prevent the risks of heart diseases and other cardiovascular related ones. It has been indicated that the powder can reduce the levels of bad cholesterol (LDL) and triglycerides in the blood thereby restricting the occurrence of stroke and heart attack dangerous for the human health.

As mentioned above, Lucuma powder possesses a high level of fiber that has been proved to be beneficial in lowering cholesterol by The American Journal of Clinical Nutrition through the study here [7]

8. Build Muscle

Muscle building is also one of the lucuma powder benefits for health. While proper diet and exercise are the 2 main things building the sexy muscles, you can include lucuma powder to your diet as a way to process the purpose. The reason is that lucuma powder is rich in antioxidants that offer you vitality and high in iron that helps reduce fatigue thereby recovering from any muscle building exercises mush more quickly. And while muscle building depends on the strength of the bones, lucuma powder can also increase the bone strength with its abundance of minerals including calcium and phosphorus.

9. Strengthen Bones

As mentioned above, lucuma powder is also beneficial for the bone strength. They are very rich in vitamins and minerals, especially calcium and phosphorus essential for strengthening the bones. In other words, the 2 minerals help stimulate the growth of your bones and keep them in healthy and strong condition as well.

Read more: Bone Building Foods List To Boost Bone Health

10. Lucuma Powder Benefits – Provide Energy

Providing energy is another of the lucuma benefits for health. In fact, Lucuma contains a large content of healthy carbohydrates that are considered to supplying fuel and energy for the human body. So, if you need much energy for the daily exercises, you should consume lucuma fruits or its powder form to keep your body energetic and a nervous system healthy.

Learn more: Foods to boost energy level, mood and fight fatigue

11. Lucuma Powder Benefits – Improve Your Mood

For the mental health, lucuma powder helps improve your mood effectively. When lucuma can help balance the hormone levels and manage some conditions such as stress, anxiety, mood swings, and depression, it is really effective in relaxing yourself. This is the reason why you are advised to consume the fruits and its other forms after a hard- working day as a natural way to refresh yourself at home.

See more: Natural mood boosters: combat depression & anxiety

12. Lucuma Powder Benefits For Skin

lucuma powder benefits - lucuma powder benefits for skin

As mentioned above, the lucuma powder is very beneficial for dealing with wounds and skin infections and it is also believed to prevent the appearance of wrinkles and lines on the face and other skin benefits.  In fact, lucuma powder contains a high content of beta- carotene that plays an important role in the growth and repair of cells meaning it can reduce the signs of aging like wrinkles and lines. As you know, Beta-carotene can protect your skin from the bad effects of UV rays from the sun acts as a sunscreen, so you should consume the kinds of food rich in beta-carotene to support your skin health. It has been estimated that a daily supplementation of beta-carotene at 90 to 180 mg supplies an SPF of 4 and reduces the oxidative damage caused by UV rays thereby actively preventing sunburn.

Apart from lucuma powder, lucuma leaves also contain certain medicinal qualities that are beneficial for treating skin problems such as impetigo or ringworm infections.

Read more: Natural Remedies For Anti-Aging Skin Care

13. Lucuma Powder Benefits – Boost Eye Health 

The lucuma powder benefits also include the ability to boost the eye health. The reason is that the fruit and its powder are rich in beta- carotene that can be converted into vitamin A essential for the eyesight indeed. You can guess how much beta-carotene or vitamin A when looking its yellow-orange color. In addition, beta-carotene is also effective in promoting cellular growth and improving the immune system.

14. Lucuma Powder Benefits For Pregnant

Being a rich source of Iron, lucuma powder is considered beneficial for the pregnant and breastfeeding woman. The reason making iron important like that is that the mineral facilitates the blood flow that has been lost before and supports the transportation of oxygen to every cell. Additionally, a proper level of iron can also improve the energy levels in your body.

During pregnancy, mommy is recommended to consume a wide range of foods indeed. Apart from lucuma powder that is often included in the diet, pregnant women should include some fruits like cranberry that has been indicated beneficial for women at this stage according to a study of NCBI in 2024. [8]

15. Other Lucuma Powder Benefits

Besides lucuma powder form, it should notice the lucuma leaves that own various medicinal values as well. For example, the lucuma leaves can be to color textiles as an excellent dye.

About Lucuma fruit, it is really healthy and nutritious fruit making it highly recommended for daily diet. Not only be lucuma be a tasty fruit without unhealthy effects but its powder is also used as a sweetener to ice creams, desserts, and other dairy products. Fortunately, lucuma is a natural sweetener and absolutely free of gluten and rich in vitamins, minerals, and antioxidants that are all essential for the overall health.

16. Lucuma Powder Benefits  – Some Easy Ways To Include Lucuma Powder

Due to various lucuma powder benefits for the health, it is highly recommended to add the powder to the daily diet. If you find difficult to make some dishes with lucuma powder at home, you should consult some easy recipes as below:

  • Lucuma pancakes: To make lucuma cake, you need to mix 3 tablespoons of lucuma powder, 2 tablespoons of Brown sugar, and your favorite fruits for toppings. Bake the mixture then enjoy the final delicious cake.
  • Lucuma smoothie: Make a mixture of ½ cup of Berries (strawberries, blueberries, and raspberries), 1 banana, a half cup of mango pulp, and a cup of milk/ water then add 2 tablespoons of Lucuma powder into. Blend the mixture with a blender until getting the smooth consistency.
  • Lucuma ice cream: Make a mixture of ½ cup of Lucuma powder, ½ cup of coconut nectar, and a cup of presoaked cashew nuts then add a cup of water to the mixture. Afterward, add a tablespoon of vanilla essence and some sea salt the mixture then blend them in a blender and freeze the final one. Use ice cream maker then enjoy your favorite final products!

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After reading the article on 16 organic lucuma powder benefits for health & some easy recipes in our main Health page, hope that you can know how beneficial the lucuma fruit and its powder form is so that consuming it properly in your normal routine. Please let us know if you have any question by leaving them below and share with us other health lucuma powder benefits if you know more.

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