The Kakadu plum, scientifically known as Terminalia ferdinandiana and commonly referred to as gubinge or billygoat plum, is a diminutive fruit that grows in the Eucalypt open woodlands of Northern Australia.
This fruit is characterized by its pale green hue, a central stone, and measures over half an inch (1.5–2 cm) in length, weighing between 0.1 and 0.2 ounces (2–5 grams). It possesses a fibrous texture and a distinctly tart, bitter flavor.
Historically, people have employed Kakadu plums in traditional medicine to alleviate ailments such as colds, influenza, and headaches.
Additionally, they served as antiseptics or soothing balms for various bodily discomforts. In contemporary times, these plums have gained recognition for their exceptional nutritional benefits. Below are seven health advantages associated with Kakadu plums.
1. Highly nutritious
Kakadu plums are characterized by their low caloric content and high nutrient density, serving as an excellent source of fiber, vitamins, and minerals.
- Calories: 59
- Protein: 0.8 grams
- Carbs: 17.2 grams
- Dietary fiber: 7.1 grams
- Fat: 0.5 grams
- Sodium: 13 mg
- Vitamin C: 3,230% of the Daily Value (DV)
- Copper: 100% of the DV
- Iron: 13.3% of the DV
Kakadu plums is notably abundant in vitamin C, an effective antioxidant that defends the body against damage resulting from reactive molecules known as free radicals.
Moreover, they serve as an excellent source of copper, which plays a crucial role in the formation of red blood cells, bones, and connective tissue, as well as in the production of vital enzymes. Copper also contributes to the proper functioning of the immune system and supports fetal development.
Additionally, Kakadu plums are rich in iron, a vital mineral necessary for the transport of oxygen throughout the body and the production of red blood cells.
Furthermore, they offer a significant amount of dietary fiber, which helps prevent constipation, colon cancer, and irritable bowel syndrome (IBS), while also promoting gut health and aiding in blood sugar regulation.
Ultimately, Kakadu plums contain lower concentrations of thiamine, riboflavin, magnesium, zinc, and calcium, each of which plays a significant role as essential micronutrients for promoting overall health.
2. Good source of ellagic acid
Kakadu plums are abundant in a specific organic acid known as ellagic acid.
Scientists classify ellagic acid as a polyphenol and recognize its potent antioxidant properties. This compound is also prevalent in various foods such as strawberries, boysenberries, walnuts, and almonds.
Research has associated ellagic acid with a range of health advantages, including anticancer, anti-inflammatory, antimicrobial, and prebiotic properties.
For instance, studies conducted in test tubes and on animals have indicated that ellagic acid may inhibit tumor growth and induce apoptosis in cancer cells across different types of cancer.
Nevertheless, further investigations involving human subjects are necessary to fully comprehend the health implications of dietary ellagic acid.
At present, there are no established guidelines for daily ellagic acid consumption. Some estimates suggest that the average daily intake ranges from approximately 4.9 to 12 mg.
Kakadu plums reportedly contain between 228 and 14,020 mg of ellagic acid per 3.5 ounces (100 grams) of dried fruit. Factors such as the specific tree, environmental conditions, soil quality, ripeness, and storage practices influence the precise concentration.
3. Source of antioxidants
Kakadu plums represent a remarkable source of antioxidants, boasting six times the polyphenol content and exhibiting 13.3 times greater antioxidant activity compared to blueberries.
Antioxidants are essential in counteracting unstable molecules referred to as free radicals. An overabundance of these molecules can inflict damage on the body and lead to oxidative stress.
Natural processes produce free radicals, but environmental pollutants like air pollution and cigarette smoke can intensify their presence.
Moreover, studies have established a connection between free radicals and various health issues, including cancer, neurodegenerative diseases, diabetes, and autoimmune disorders, as well as heart and kidney ailments.
Antioxidants have the ability to bind with excess free radicals, thereby safeguarding your cells from their harmful effects.
Plums are rich in various other antioxidants, including vitamin C and ellagic acid.
- Flavonols, known for their association with cardiovascular health, may contribute to reducing the risk of strokes, combating cancer, and exhibiting antiviral properties. The predominant flavonols found in Kakadu plums are kaempferol and quercetin.
- Aromatic acids, particularly ellagic and gallic acid, are present in Kakadu plums. Scientists have linked gallic acid to the prevention of neurodegenerative diseases.
- Anthocyanins, the pigments responsible for the coloration of fruits, are associated with promoting urinary tract health, lowering the risk of certain cancers, supporting healthy aging, and enhancing memory and eye health.
- Lutein, a carotenoid antioxidant, supports eye health and may help protect against macular degeneration and cardiovascular diseases.
The substantial antioxidant content and activity of Kakadu plums suggest they may play a role in disease prevention and management. However, further research is necessary to fully understand the effects of this fruit.
4. Source of vitamin C
Scientists recognize Kakadu plums for containing the highest natural concentration of vitamin C found in any food globally.
Specifically, a serving size of 3.5 ounces (100 grams) of this fruit delivers more than 3,000% of the recommended daily intake.
In comparison, the same quantity of oranges offers 59.1% of the daily value, while blueberries provide only 10.8%.
Vitamin C serves as a potent antioxidant that enhances the immune system, mitigates oxidative stress, and may contribute to collagen production, iron absorption, cardiovascular health, as well as memory and cognitive function.
For instance, a study indicated that a 500-mg dose of vitamin C led to a reduction in systolic blood pressure by 4.85 mm Hg and diastolic blood pressure by 1.67 mm Hg in adults with hypertension.
Moreover, a review of 15 studies found that individuals with high vitamin C consumption had a 16% lower risk of developing heart disease compared to those with lower intake levels.
Incorporating vitamin C-rich foods into one’s diet can also enhance the absorption of iron from plant sources.
Specifically, adding 100 mg of vitamin C to a meal can increase iron absorption by 67%, which is particularly beneficial for vegetarians, vegans, and those experiencing iron deficiency.
It is important to note that the vitamin C levels in Kakadu plums diminish quickly after harvesting, leading to the common practice of freezing the fruits for distribution and sale.
Additionally, cooking these fruits results in a further decrease in vitamin C content. One study revealed that the vitamin C content in a sauce made from Kakadu plums was 16.9% lower than in the raw fruit.
Nonetheless, Kakadu plums continue to be an outstanding source of vitamin C, whether consumed fresh or cooked.
5. Offer natural antibacterial properties
The natural antibacterial properties of Kakadu plums may prove beneficial for food preservation and the mitigation of foodborne illnesses.
Research has demonstrated that the extracts, seeds, bark, and leaves of this fruit can effectively inhibit the growth of common foodborne pathogens, including Listeria monocytogenes.
As a result, employing Kakadu plum extract in food preservation could represent a viable and safe alternative to conventional synthetic methods.
Additionally, the fruit’s antibacterial, antioxidant, and anti-inflammatory attributes have led to its use in various skincare and acne treatment formulations.
However, it is important to note that there is limited scientific evidence supporting the benefits of applying Kakadu plum extract to the skin.
6. Protect against inflammatory diseases
The consumption of Kakadu plums may contribute to the prevention of inflammatory diseases, such as rheumatoid arthritis. It is known that specific infections can provoke the onset of rheumatoid arthritis.
Laboratory studies have shown that extracts from Kakadu fruit and leaves can suppress the bacteria that lead to these infections.
The high concentration of tannins in the fruit, which comes from ellagitannins, a type of ellagic acid, probably causes this phenomenon.
7. Cancer-fighting properties
Kakadu plum contains nutrients that may contribute to the prevention and combatting of cancer. Laboratory studies have revealed that extracts from this fruit exhibit anti-inflammatory effects, which may assist in the prevention of various cancer forms.
Additionally, researchers have found that these extracts promote the death of cancer cells in test-tube environments, representing a vital aspect of the immune response to cancer and cellular alterations.
Experimental studies have also proven that ellagic and gallic acids, which are abundant in the fruit, are harmful to cancer cells.
Potential Risks
Kakadu plums possess a notably high concentration of both oxalates and vitamin C.
While the majority of individuals can effectively eliminate excess amounts of these compounds, those with heightened sensitivity may experience an increased risk of kidney stone formation due to elevated consumption.
Contributing risk factors include genetic predispositions as well as pre-existing kidney and inflammatory conditions.
Individuals at risk may need to restrict their dietary oxalate intake to a range of 40 to 50 mg per day. Notably, Kakadu plums contain approximately 2,717 mg of oxalate per 3.5 ounces (100 grams) of dried fruit, significantly surpassing these recommended limits.
Furthermore, sensitive individuals should also consider limiting their vitamin C intake to the established dietary reference intake of 90 mg per day.
How to add Kakadu plum to your diet
While you can enjoy Kakadu plums fresh, their fibrous nature and sour flavor make them more suitable for use in jams, preserves, sauces, and juices.
To ensure optimal size and quality, farmers typically freeze these plums right after harvesting. Specialty retailers may provide the fruits either as whole frozen items or in a puréed state.
Additionally, manufacturers frequently freeze-dry the fruits and convert them into a powder. People can sprinkle this powder on breakfast cereals and incorporate it into smoothies, juices, protein balls, salad dressings, and desserts.
Some manufacturers also utilize this powder in their dietary supplement formulations, though research on the health benefits of Kakadu plum in powdered form remains scarce.
The bottom line
Kakadu plums are a fruit native to Australia, notable for having the highest vitamin C content of any food on the planet.
They are low in calories and high in fiber, copper, iron, and various antioxidants.
While the research surrounding their health benefits is somewhat limited, their potential anticancer, anti-inflammatory, and antibacterial properties suggest they may play a significant role in managing or preventing a variety of health conditions.
