The Kakadu plum tree is a native tree of Australia but the importance of its fruits is known worldwide. From medicinal and cosmetic uses to being recognised for their high nutritional value, Kakadu plum benefits range far and wide. Read through to know about the miracle fruit and its many benefits and uses.
About Kakadu Plum Tree
The Kakadu plum tree is commonly found in Australia’s Eucalypt open woodlands. It sheds its leaves in the dry season and bears cream-coloured flowers from August to October which ripen into tarty, bitter-tasting fruits between March and June.
Interestingly, the fruit from the Kakadu plum tree is known by 8 different names – billy goat plum, green plum, mild plum, murunga, marnybi, salty plum, gubinge, and kullari plum. The pale yellowish-green coloured, single seed fruit is small and egg-shaped. It is smooth and fleshy and invariably eaten raw.
Kakadu Plum Fruit Uses
For centuries, the indigenous people of Australia have been using parts of the Kakadu plum tree and its fruits in several ways. The Kakadu plum fruit uses include:
1. Medicinal uses to treat health conditions like
- Mosquito bites
- Skin sores
- Colds
- Flu
- Headaches
2. Cosmetic uses for skin care and hair care and is found in
- Hair products
- Lip balms
- Face washes
- Lotions
3. Dietary use in the form of
- Supplements
- Fatty seed oil
- Jams, brownies, cakes, scones, and ice creams
- Extracts used as a natural preservative
Kakadu Plum Nutritional Value
Kakadu Plum fruit is highly nutritious. Every 100 grams of Kakadu Plum fruit contains:
- Calories – 59
- Protein – 0.8 grams
- Carbohydrates – 17.2 grams
- Dietary fibre – 7.1 grams
- Fat – 0.5 grams
- Sodium – 13 mg
- Vitamin C – 3,230% of the Daily Dietary Recommendation
- Copper – 100% of the Daily Dietary Recommendation
- Iron – 13.3% of the Daily Dietary Recommendation
Other Highlights
- Kakadu Plum records the highest levels of Vitamin C found in any fruit across the globe. It contains up to 100 times the Vitamin C present in an orange.
- The fruit has a high antioxidant capacity. It is known to be 5.2 times more potent than blueberries.
- It is touted for its antimicrobial properties. It is a potent remedy for bacterial, fungal and viral infections.
- This fruit is a good source of Vitamin E
- It is rich in folate and contains 110μg per 100g.
Kakadu Plum Fruit Benefits
The high nutritional value makes Kakadu Plum a superfood. Its many benefits include:
1. Kakadu Plum Skin Benefits
Kakadu Plum is a great antioxidant. With high amounts of vitamins C and E and rich in plant compounds like gallic acid, ellagic acid, and flavonoids, it has emerged as a perfect beauty secret. Helps brighten up the skin: Super rich in Vitamin C, the nutrient helps in getting fairer and brighter skin. It helps lighten tanning and controls hyperpigmentation, blemishes, and dark spots.
Potent pimple cure: Plant compounds like Gallic and Ellagic acids possess antibacterial and antifungal properties which help control skin infections.
Slows down the ageing process: Vitamin C is a potent scavenger that reduces free radicals in the biological system. It is rich in antioxidants like polyphenols, Vitamin E, folic acid, and carotenoids which mitigate the effects of free radicals. These free radicals are responsible for fine lines, wrinkles, reduced skin elasticity, and other signs of premature ageing.
Increases skin hydration: Vitamin C promotes collagen production in the skin. Collagen is the collagen protein found in the skin which is responsible for skin hydration and its elasticity.
Promotes wound healing: The seed of Kakadu plum is pressed into seed oil. It is rich in omega-6 fatty acids and saturated fatty acids like palmitic acid and stearic acid which promote wound healing.
2. Promotes Eye Health
Kakadu Plum benefits extend to the eyes. The fruit has high amounts of lutein, a carotenoid found in the human eye (macula region of retina). The compound is responsible for light filtration and protecting eye tissue. Ingestion of Kakadu Plum fruit reduces the risk of cataracts, vision problems, and age-related macular degeneration.
3. Reduces Oxidative Stress
Free radicals are unstable compounds that damage the body’s DNA and healthy cells, causing fatal diseases. Antioxidants like Vitamin C and ellagic acid present in the Kakadu Plum neutralise these free radicals and reduce oxidative stress. This reduces the risk of developing chronic diseases.
4. Controls Blood Pressure
The potassium to sodium ratio in the Kakadu plum is high. Foods with high potassium blunt the effects of sodium which is directly responsible for increasing blood pressure. This makes Kakadu plum a potent food to help control high blood pressure.
5. Protects Against Cancer
The nutrients in the Kakadu Plum confer protection against some types of cancers. The anti-inflammatory properties of the fruit are known to increase cancer cell death, thus acting as a potent immune defence formula against cancer and cell mutations.
6. Fights Inflammatory Diseases
Inflammatory diseases like rheumatoid arthritis are triggered by certain infections. The Kakadu Plum fruit and leaf extract contain high amounts of tannin derived from ellagic acid. Tannin is a complex chemical substance derived from phenolic acid (ellagic acid) which confers protection against such diseases by inhibiting the growth of the bacteria.
7. Helps Prevent Food-Borne Infections
Kakadu Plum is a natural antibiotic. Extracts from its fruit, seeds, bark, and leaves thwart the growth of common food-borne bacteria like Listeria monocytogenes and Staphylococcus. This also makes Kakadu Plum extract a potent natural food preservative.
8. Nutritional Boost
Each small fruit of the Kakadu Plum tree is a storehouse of nutrition. With Vitamin C being present in abundant quantities along with other minerals and nutrients, it helps manage dietary requirements effectively.
9. Aids in Digestion
Kakadu Plums are smooth, fleshy, and fibrous. The high dietary fibre content is quite beneficial to the digestive system. The fibre also helps in regulating the blood sugar spike that happens after the ingestion of carbohydrates.
10. Improves Hair Health
Kakadu Plum fruit is packed with Vitamin C, a powerful antioxidant that plays a crucial role in collagen synthesis. It also regulates elastin levels, a stretchy protein vital for luscious and strong hair.
11. Supports Foetal Development
Kakadu Plum is an excellent source of copper and folate. While copper is used by the body to form red blood cells, bones, connective tissue, and important enzymes which are crucial for foetal development, the folate helps in the formation of the neural tube. Furthermore, being a rich source of iron, it aids in red cell production and is essential for transporting oxygen to different organs of the body.
12. Promotes Good Health
Kakadu Plums provide a range of essential nutrients like thiamine, riboflavin, magnesium, zinc, and calcium. These micronutrients are required for different organ functions and therefore confer good health.
Ways to Include Kakadu Plum Into Daily Diet
While Kakadu Plum fruit can be eaten whole and raw, Kakadu Plum powder can be added to any food recipe like juices, cereal, and smoothie bowls. It is also commonly used in porridge, desserts, jams, and sauces.
Side Effects of Kakadu Plums
Overdoing any food can be injurious to health. It’s the same with Kakadu Plums too. Excessive consumption of this fruit can have the following side effects:
- Kakadu Plum seeds can be toxic and make you feel sick.
- Kakadu Plums are also rich in oxalic acid which is toxic in nature. Excess consumption of foods rich in oxalic acid can interfere with the body’s calcium absorption ability.
- Overconsumption of Vitamin C increases the risk of kidney stones.
Excess consumption of Kakadu Plums (Vitamin C) has been linked to an increased risk of developing:
- Diarrhoea
- Nausea
- Vomiting
- Heartburn
- Abdominal cramps
- Headache
- Kidney stones
The consumption should be done carefully in people with:
- Kidney disease
- Ulcerative colitis
- Crohn’s disease
- Hyperparathyroidism
- Renal tubular acidosis
Preventive Tips for Safe Eating of Kakadu Plums
Each episode of eating Kakadu Plums must be followed by adequate water intake. Vitamin C, the main component of the fruit, is a water-soluble vitamin. Drinking plenty of water will help flush out the excessive intake of the vitamin, preventing conditions associated with vitamin C overdose.
Conclusion
Kakadu Plum, a native Australian fruit, is acknowledged worldwide. It boasts of the highest level of Vitamin C compared to any food in the world. In addition to this, low calories, adequate proteins, carbohydrates, fibre, and a range of micronutrients make it a superfood. Its antioxidants help protect the immune system and safeguard body organs from damage caused by free radicals.
The amazing health benefits of the Kakadu Plum are not limited to these. It possesses anticancer, anti-inflammatory, and antibacterial properties which make it a panacea for good health. But as an excess of everything is bad, Kakadu Plum is also to be consumed within recommended dietary limits. Overconsumption of Kakadu Plums can lead to severe Vitamin C overdose and oxalates which can have adverse health impacts.
