Here are 7 health benefits of Kakadu plums.
Highly nutritious
Kakadu plums are low in calories and rich in nutrients, providing a quality source of fiber, vitamins, and minerals.
High in vitamin C, a potent antioxidant that protects your body from damage caused free radicals.
Excellent source of copper, which is used to form red blood cells, bones, connective tissue, and important enzymes, as well as support proper immune system function and fetal development.
Rich in iron, which is essential for oxygen transport throughout your body and red blood cell production.
Good source of dietary fiber, which protects against constipation, colon cancer, and irritable bowel syndrome (IBS) and promotes gut health and blood sugar control.
Richest food source of vitamin C
Kakadu plums have the highest recorded natural amount of vitamin C of any food in the world. ½ teaspoon = 400mg, 4-9 times more the RDI of vitamin C depending on age, gender and pregnancy status.
Vitamin C is a powerful antioxidant that boosts the immune system, reduces oxidative stress, and may play a role in collagen synthesis, iron absorption, heart health, memory, and cognition.
An analysis of 15 studies noted that people with diets high in vitamin C had a 16% lower risk of heart disease than people with low vitamin C intake.
Good source of ellagic acid
Kakadu plums are rich in a type of organic acid known as ellagic acid.
Ellagic acid is a polyphenol known for being a strong antioxidant. It’s also commonly found in strawberries, boysenberries, walnuts, and almonds.
It has been linked to numerous health benefits, including anticancer, anti-inflammatory, antimicrobial, and prebiotic effects.
Great source of antioxidants
Kakadu plums are an excellent source of antioxidants. They contain 6 times the number of polyphenols and 13.3 times more antioxidant activity than blueberries.
Antioxidants help neutralize unstable molecules called free radicals. Excess numbers of these molecules can harm your body and cause oxidative stress.
Free radicals develop naturally, but poor diet, as well as environmental toxins like air pollution and cigarette smoke, can increase their numbers.
Additionally, research has found that free radicals are linked to health problems like cancer, brain degeneration, diabetes, autoimmune conditions, and heart and kidney disease.
Antioxidants can bind to excess free radicals, protecting your cells against their toxic effects.
Aside from vitamin C and ellagic acid, plums contain many other antioxidants, including:
- Flavonols. These are linked to heart health and may have stroke-reducing, cancer-fighting, and antiviral effects. The main types in Kakadu plums are kaempferol and quercetin.
- Aromatic acids. In Kakadu plums, the main types are ellagic and gallic acid. Gallic acid is associated with neurodegenerative disease prevention.
- Anthocyanins. They are the colored pigments in fruit and associated with good urinary tract health, a lower risk of some cancers, healthy aging, and improved memory and eye health.
- Lutein. This antioxidant is a carotenoid that is linked to eye health and may protect against macular degeneration and heart disease.
The high antioxidant content and activity of Kakadu plums means they may help prevent and fight disease. Still, more research is needed to determine the effects of the fruit itself.
May have cancer-fighting properties
The nutrients in Kakadu plum may help prevent and fight cancer.
Test-tube studies have indicated that extracts from the fruit have anti-inflammatory properties that may help prevent some types of cancer.
These extracts also promote cancer cell death in test-tube studies, which is an important immune defense against cancer and cell mutations.
Additionally, the fruits are high in ellagic and gallic acids, which have been shown to be toxic to cancer cells in test-tube studies.
May protect against inflammatory diseases
Kakadu plums may help protect against inflammatory diseases, such as rheumatoid arthritis.
Rheumatoid arthritis can be triggered by certain infections. Test-tube studies indicate that Kakadu fruit and leaf extract inhibited the bacteria that cause these infections.
Though this research is promising, more evidence is needed.
May offer natural antibacterial properties
Kakadu plums have natural antibacterial properties that could make them useful for preserving foods and preventing foodborne illnesses.
Research has shown that their extracts, seeds, bark, and leaves inhibit the growth of common food pathogens, such as Listeria monocytogenes.
Therefore, food preservation solutions using Kakadu plum extract may be a natural and safe alternative to synthetic methods.