Discover the 13 Nutritional and Health Benefits of Natal Plum

Discover the natural powerhouse of health and nutrition with the Natal Plum, a remarkable fruit that goes beyond its delectable taste. Packed with a myriad of benefits, this often-overlooked gem is a treasure trove of essential nutrients. In this article, we delve into the 13 nutritional and health advantages of Natal Plum, shedding light on its potential to enhance well-being and contribute to a healthier lifestyle. From vitamins to antioxidants, this unassuming fruit has much to offer, making it a valuable addition to your diet. Explore the secrets of Natal Plum and unlock the key to a nourished and vibrant life.

what is Natal plum

Natal plum, scientifically known as Carissa macrocarpa, is an evergreen shrub native to the coastal regions of South Africa. It belongs to the Apocynaceae family, which also includes plants like oleander and frangipani. Natal plum is highly valued for its ornamental features and edible fruits.

The plant typically grows up to 2 meters (6.5 feet) in height and has glossy, dark green leaves that are leathery in texture. The flowers are star-shaped, white, and have a sweet fragrance. They are followed by large, oval-shaped fruits that mature from green to deep red or purple when ripe.

The fruits of the Natal plum are edible and have a sweet and tangy flavor, somewhat resembling a cranberry or cherry. They can be eaten fresh or used in various culinary preparations, such as jams, jellies, sauces, and desserts.

In addition to its culinary uses, Natal plum is also grown as an ornamental plant in gardens and landscapes. It is valued for its attractive foliage, fragrant flowers, and the colorful fruits that add visual interest. The shrub is known for its tolerance to a wide range of growing conditions, including coastal areas with salty soils, making it popular in coastal gardens.

Nutritional Value of the Natal Plum

The Natal Plum is a highly nutritious fruit that is rich in vitamins and minerals. A 100-gram serving of the fruit contains the following nutrients:

• Calories: 62
• Carbohydrates: 14.5 g
• Fiber: 2.2 g
• Protein: 0.5 g
• Fat: 0.2 g
• Vitamin C: 44% of the daily value
• Vitamin A: 11% of the daily value
• Calcium: 1% of the daily value
• Iron: 1% of the daily value
• Potassium: 5% of the daily value

Health Benefits of Natal Plum

Natal Plum is a tropical fruit that offers a wide range of health benefits. From its high nutrient content to its potential medicinal properties, Natal Plum is a valuable addition to a healthy diet. Here are 13 benefits of Natal Plum for human health.

Rich in Antioxidants

The Natal plum, scientifically known as Carissa macrocarpa, is loaded with antioxidants – compounds that neutralize harmful free radicals in our bodies. Free radicals are unstable molecules that can cause damage to healthy cells in our body, which is a process known as oxidative stress. Oxidative stress has been linked to a variety of chronic illnesses such as heart disease, cancer, and neurodegenerative disorders.

The primary antioxidants in Natal plums are Vitamin C and flavonoids. Vitamin C is a water-soluble antioxidant that can help prevent the damage caused by oxidative stress. Furthermore, it can regenerate other antioxidants within the body, enhancing the overall antioxidant defense system. The presence of flavonoids, on the other hand, contributes to the antioxidant, anti-inflammatory, anti-cancer, and neuroprotective activities exhibited by the fruit.

Various studies conducted on the Carissa genus plants support these claims. For example, a research study published in the European Journal of Medicinal Chemistry demonstrated the antioxidant activities of Carissa spinarum, a relative of the Natal plum, further suggesting potential antioxidant benefits of the Carissa genus.

Boosts Immune System

The immune system is our body’s first line of defense against harmful pathogens. A strong immune system is crucial for maintaining good health and protecting against illnesses. The Natal plum is rich in vitamin C, a nutrient known for its immune-boosting properties.

Vitamin C stimulates the production and function of white blood cells, which are essential for fighting infections. Moreover, vitamin C supports the skin’s defense system by acting as an antioxidant, thereby protecting the skin against environmental oxidative stress. It also plays a role in the process of apoptosis, which is the self-destruction of damaged or harmful cells, thus maintaining the health of the immune system⁵.

Research conducted by the National Institute of Health (NIH) shows that individuals with adequate vitamin C intake have better immune function and are less susceptible to diseases compared to those with a vitamin C deficiency.

Promotes Digestive Health

Natal plum is a rich source of dietary fiber, which can significantly improve digestive health⁶. Dietary fiber is an essential part of our diet that aids in healthy digestion by adding bulk to the stool and facilitating regular bowel movements. This can help prevent constipation and promote overall colon health.

In addition to preventing constipation, dietary fiber can also enhance gut health by promoting the growth of beneficial gut bacteria. This can help reduce inflammation and improve immune function⁷.

A study published in the journal Nutrients found a correlation between a higher intake of dietary fiber and a reduced risk of developing digestive conditions such as gastroesophageal reflux disease (GERD), duodenal ulcer, gastric cancer, diverticulitis, and constipation.

The fiber content in Natal plums can contribute to the recommended daily intake of fiber, which is 38 grams for men and 25 grams for women according to the American Dietetic Association.

Supports Heart Health

Natal plum is a good source of potassium, a mineral that plays a vital role in maintaining heart health. Potassium helps to regulate the balance of fluids in the body, aids in nerve signal transmission, and is crucial for heart and muscle contractions. It plays an essential role in maintaining a healthy blood pressure level by counteracting the effects of sodium in the body.

High blood pressure is a major risk factor for heart diseases and stroke. A meta-analysis of studies conducted by the American Heart Association suggested that increasing dietary potassium could be as important as decreasing sodium intake for reducing the risk of cardiovascular diseas.

Including Natal plum in your diet could contribute to the daily recommended intake of potassium, which is 4700 mg for adults according to the American Heart Association.

Improves Vision Health

Natal plum is rich in vitamin A, a key nutrient known for its essential role in maintaining eye health. Vitamin A, specifically in the form of retinol, is a component of the protein rhodopsin, which enables our retinas to absorb light and helps prevent conditions like night blindness. In addition, it also supports the health of the cornea and conjunctive membranes of the eye.

Also, the American Optometric Association says that Vitamin A, along with certain other antioxidants, can help lower the risk of macular degeneration, which is the main reason older people lose their vision. A study in the Archives of Ophthalmology found that eating more vitamin A is linked to a lower chance of getting age-related macular degeneration.

Beneficial for Skin

Natal plum’s high vitamin C content makes it highly beneficial for skin health. Vitamin C, also known as ascorbic acid, is a key component in the synthesis of collagen, a protein that provides structure and elasticity to the skin. By stimulating collagen production, vitamin C can help keep the skin looking firmer and younger. Additionally, as an antioxidant, vitamin C can neutralize free radicals in the skin, helping to prevent damage that can lead to premature aging and wrinkles.

Research published in the American Journal of Clinical Nutrition showed that individuals who consumed more vitamin C had a less noticeable appearance of wrinkles and skin dryness.

Fights Inflammation

Flavonoids, present in Natal plum, have been identified as having potent anti-inflammatory properties. Chronic inflammation has been linked to a multitude of diseases, including cancer, heart disease, diabetes, arthritis, depression, and Alzheimer’s.

A systematic review published in the journal Nutrients highlighted that dietary flavonoids possess significant anti-inflammatory potential, which may play a preventive role in the onset of chronic diseases influenced by inflammation.

Assists in Blood Clotting

Natal plum provides vitamin K, which plays a key role in the blood clotting process. Blood clotting is a critical function that prevents excessive bleeding when you’re injured. Vitamin K activates certain proteins required in the coagulation process.

According to a research article published in the Journal of Thrombosis and Haemostasis, adequate intake of vitamin K can prevent bleeding disorders and promote cardiovascular health.

Supports Weight Loss

Natal plums, being high in dietary fiber and low in calories, are a superb addition to any weight loss diet. Dietary fiber provides a sense of fullness and can help control overeating. Moreover, fiber doesn’t contribute any calories, since it’s not digestible by the body. Therefore, high-fiber foods like Natal plums can be an excellent choice for people trying to manage or lose weight.

A review published in the journal Nutrition suggests that increased fiber intake is associated with a reduced risk of gaining weight and body fat.

Rich in Iron

Natal plums offer a decent amount of iron, a crucial nutrient responsible for the production of red blood cells and the transportation of oxygen throughout the body. Iron deficiency, which can lead to conditions like anemia, is one of the most common nutritional deficiencies worldwide.

Iron also plays a role in many essential processes within the body, such as energy production and the synthesis of DNA. Research published in the American Journal of Clinical Nutrition demonstrates the importance of dietary iron and its contribution to various bodily functions.

Enhances Bone Health

Natal plums are a good source of calcium, the most abundant mineral in the human body, primarily found in the bones and teeth. Calcium, along with vitamin D, is crucial for bone health. It contributes to bone strength and helps in the function of nerve transmission and muscle contraction.

The Journal of Nutrition published a research that highlighted the importance of calcium in preventing osteoporosis and maintaining overall bone health.

Promotes Wound Healing

Natal plums’ high content of vitamin C plays a significant role in wound healing. Vitamin C is needed for the production of collagen, an important protein used to build skin, cartilage, tendons, ligaments, and blood vessels. When you have a wound, your body requires more of these tissues to repair the injury.

A review in the Journal of Investigative Dermatology found that vitamin C has potential wound healing properties, particularly in terms of increasing collagen production at the site of the wound.

May Boost Mood

Vitamin C-rich foods like Natal plum may help in improving mood and reducing anxiety. Vitamin C plays a role in producing neurotransmitters like norepinephrine, which affect the mood. Low levels of vitamin C have been associated with an increased risk of depression and cognitive decline.

A study published in the Journal of Biological Chemistry found that high-dose vitamin C has antidepressant-like effects, which suggests that consumption of vitamin C-rich foods might have mood-boosting benefits.

Natal Plum offers a range of health benefits. From supporting the immune system and providing antioxidant protection to promoting digestive health, aiding in weight management, benefiting heart, skin, and eye health, and possessing anti-inflammatory and potentially anti-cancer properties, Natal Plum is a nutritious fruit that can be incorporated into a balanced diet for improved overall well-being.

Who should not eat Natal Plum

Natal plum, scientifically known as Carissa macrocarpa, is a tropical fruit that is native to South Africa. While Natal plum is generally safe and consumed by many people, there are certain groups who should exercise caution or avoid eating it:

Allergies:

Some individuals may have allergies or sensitivities to Natal plum or related fruits from the Apocynaceae family. If you have a known allergy to this family of fruits, such as star fruit or cashew fruit, it is advisable to avoid Natal plum as it may trigger an allergic reaction.

Diabetes:

Natal plum is relatively high in natural sugars, and individuals with diabetes or those who need to monitor their blood sugar levels should consume it in moderation. Excessive consumption of high-sugar fruits can lead to spikes in blood glucose levels.

Gastrointestinal conditions:

Natal plum contains oxalates, which are naturally occurring compounds that can crystallize and form kidney stones in susceptible individuals. If you have a history of kidney stones or suffer from conditions like kidney disease or hyperoxaluria, it is recommended to limit or avoid Natal plum consumption to reduce the risk of stone formation.

Medication interactions:

Certain medications can interact with the compounds found in Natal plum. For example, Natal plum may lower blood pressure, so individuals taking antihypertensive medications should exercise caution and consult their healthcare provider before consuming Natal plum.

Pregnancy and breastfeeding:

While there is limited scientific research on the effects of Natal plum during pregnancy and breastfeeding, it is generally advisable for pregnant and breastfeeding women to consult their healthcare provider before adding or modifying their dietary choices to ensure the safety of both the mother and baby.

It is always a good idea to consult with a healthcare professional or registered dietitian if you have any specific health concerns or conditions before incorporating Natal plum or any new food into your diet. They can provide personalized advice based on your individual circumstances.

How to Incorporate Natal Plum into Your Diet

There are many ways to incorporate Natal Plum into your diet. The fruit can be eaten fresh, dried, or cooked and is often used in jams, jellies, and other desserts. Here are a few ideas for incorporating Natal Plum into your diet:

Fresh and Raw: Natal plum can be enjoyed fresh and raw. Simply rinse the fruit, remove any seeds, and eat it as a snack. The fruit has a tangy flavor that can be balanced with a sprinkle of sugar or a squeeze of lemon juice if desired.

Natal Plum Jam:

Ingredients:

• 2 cups Natal plum, rinsed and halved
• 1 cup granulated sugar
• Juice of 1 lemon

Instructions:

1. In a saucepan, combine the Natal plum halves, sugar, and lemon juice.
2. Cook the mixture over medium heat, stirring occasionally until the fruit softens and releases its juice, and the sugar has dissolved.
3. Use a potato masher or a fork to crush the softened fruit to your desired consistency.
4. Continue cooking the jam over low heat, stirring frequently until it thickens and reaches a jam-like consistency (approximately 20-30 minutes).
5. Remove the jam from heat and let it cool.
6. Transfer the jam into sterilized jars and store in the refrigerator for up to 2 weeks.
7. Enjoy the Natal plum jam on toast, pancakes, or as a filling for pastries.

Natal Plum Salad:

Ingredients:

2 cups mixed salad greens
1 cup Natal plum, rinsed and sliced
1/2 cup cherry tomatoes, halved
1/4 cup sliced cucumber
1/4 cup crumbled feta cheese
2 tablespoons toasted almonds
Lemon vinaigrette dressing (lemon juice, olive oil, salt, and pepper)

Instructions:

1. In a large salad bowl, combine the mixed salad greens, Natal plum slices, cherry tomatoes, sliced cucumber, crumbled feta cheese, and toasted almonds.
2. Drizzle the salad with the lemon vinaigrette dressing and toss gently to coat.
3. Serve the Natal plum salad as a refreshing side dish or add grilled chicken or shrimp to make it a complete meal.

Natal Plum Smoothie:

Ingredients:

• 1 cup Natal plum, rinsed and halved
• 1 ripe banana
• 1 cup almond milk (or your preferred milk)
• 1 tablespoon honey (optional)
• Ice cubes

Instructions:

1. In a blender, combine the Natal plum halves, ripe banana, almond milk, honey (if desired), and a handful of ice cubes.
2. Blend on high speed until smooth and creamy.
3. Taste and adjust sweetness by adding more honey if needed.
4. Pour the smoothie into glasses and serve chilled as a nutritious and tangy beverage.

These recipes provide different ways to incorporate Natal plum into your diet, including jams, salads, and smoothies. Experiment with these recipes and feel free to adjust the ingredients and flavors according to your preferences. Enjoy the tangy and unique taste of Natal plum!

Conclusion

Natal Plum is a highly nutritious fruit that is rich in vitamins, minerals, and antioxidants. The fruit has a sweet and tangy flavor and can be used in a variety of ways, including in smoothies, salads, jams, and baked goods. Whether you are looking for a new fruit to add to your diet or simply want to try something new, Natal Plum is a great choice that offers numerous health benefits and delicious flavor.