15 Amazing Health Benefits of Eating Natal Plums
Natal plums (Carissa macrocarpa) are not only a delicious fruit but also a powerhouse of nutrients that can benefit your health in various ways. Native to South Africa, this small, red fruit is often overlooked, but its unique blend of vitamins, minerals, antioxidants, and other nutrients makes it an excellent addition to a balanced diet. While the fruit is commonly used in jams, jellies, and desserts, it can also be eaten raw, offering numerous health advantages. In this article, we will explore 15 amazing health benefits of eating Natal plums and why you should consider incorporating them into your diet.
1. Rich in Antioxidants
Natal plums are packed with antioxidants, which are compounds that help neutralize free radicals—unstable molecules that can damage cells and lead to chronic diseases. The antioxidants found in Natal plums, such as vitamin C, carotenoids, and flavonoids, work together to protect the body from oxidative stress, which is linked to conditions like heart disease, cancer, and premature aging.
By regularly consuming Natal plums, you can support your body’s ability to fend off harmful free radicals, thereby reducing the risk of chronic diseases and promoting overall health. The high antioxidant content also plays a role in maintaining healthy skin and preventing inflammation in the body.
2. Boosts Immune System
One of the key health benefits of Natal plums is their ability to boost the immune system. This is primarily due to their high content of vitamin C, an essential nutrient that plays a critical role in immune function. Vitamin C stimulates the production of white blood cells, which are responsible for fighting off infections and illnesses.
In addition to enhancing white blood cell activity, vitamin C helps the body absorb iron more efficiently, which can further strengthen immune defenses. Regular consumption of Natal plums can help reduce the frequency and severity of common colds, flu, and other infections.
3. Promotes Healthy Digestion
Natal plums are an excellent source of dietary fiber, which is essential for maintaining a healthy digestive system. Fiber adds bulk to the stool, helping to prevent constipation and promote regular bowel movements. By ensuring smooth digestion, fiber can also prevent bloating, cramping, and other digestive discomforts.
Additionally, fiber plays a role in preventing gastrointestinal diseases such as diverticulitis and colon cancer. Eating fiber-rich foods like Natal plums helps maintain the health of your gut microbiome by feeding the beneficial bacteria in your intestines, which are vital for digestion and overall gut health.
4. Supports Cardiovascular Health
Natal plums contribute to heart health in several ways. Their high levels of antioxidants and fiber work together to lower the risk of heart disease by reducing inflammation and improving cholesterol levels. The fiber in Natal plums helps to lower LDL cholesterol (the “bad” cholesterol) while increasing HDL cholesterol (the “good” cholesterol), thereby reducing the risk of atherosclerosis—the buildup of plaque in the arteries that can lead to heart attacks and strokes.
Moreover, Natal plums contain potassium, a mineral that helps regulate blood pressure by balancing the effects of sodium in the body. A diet rich in potassium is associated with a lower risk of hypertension and cardiovascular events.
5. Promotes Healthy Skin
Natal plums can work wonders for your skin, thanks to their high vitamin C and antioxidant content. Vitamin C is essential for the production of collagen, a protein that maintains the skin’s structure and elasticity. Collagen helps keep the skin firm and smooth, reducing the appearance of fine lines and wrinkles.
The antioxidants in Natal plums also protect the skin from free radical damage caused by UV exposure and environmental pollutants, both of which can accelerate the aging process. Regular consumption of Natal plums can help maintain a youthful complexion, reduce signs of aging, and promote overall skin health.
6. Supports Bone Health
Natal plums are a rich source of calcium and magnesium, both of which are essential for maintaining strong bones and preventing conditions like osteoporosis. Calcium is the primary mineral found in bones and teeth, and it is crucial for bone density and strength. Magnesium, on the other hand, aids in calcium absorption and helps maintain the structural integrity of bones.
In addition to these minerals, Natal plums contain vitamin K, which is known for its role in bone metabolism. Vitamin K helps regulate calcium in the bones and prevents excessive calcium from building up in soft tissues, which can lead to health issues. Including Natal plums in your diet can contribute to better bone health and reduce the risk of bone-related disorders.
7. Aids in Weight Management
If you’re looking to manage your weight or lose a few pounds, Natal plums can be an excellent addition to your diet. These fruits are low in calories and high in fiber, making them a filling snack that can help curb hunger and prevent overeating. Fiber promotes a feeling of fullness, which can reduce the urge to snack on unhealthy foods between meals.
Moreover, the natural sugars found in Natal plums are less likely to cause a spike in blood sugar levels compared to refined sugars, making them a healthier alternative for those who want to satisfy their sweet tooth without consuming excess calories.
8. Helps Control Blood Sugar Levels
The fiber in Natal plums also helps to regulate blood sugar levels, making them a beneficial food for individuals with diabetes or those at risk of developing the condition. Fiber slows down the absorption of sugar into the bloodstream, preventing sudden spikes and crashes in blood sugar levels.
Additionally, Natal plums have a low glycemic index (GI), meaning they release glucose slowly into the bloodstream, which helps keep blood sugar levels stable. Including low-GI fruits like Natal plums in your diet can help manage type 2 diabetes and reduce the risk of insulin resistance.
9. Improves Vision
Natal plums contain several nutrients that support eye health and improve vision. One of the key nutrients is vitamin A, which plays a critical role in maintaining healthy vision. Vitamin A helps protect the surface of the eye (the cornea) and is essential for night vision. It also helps reduce the risk of age-related macular degeneration (AMD), a condition that can lead to vision loss in older adults.
In addition to vitamin A, Natal plums are rich in carotenoids, such as beta-carotene and lutein, which also contribute to better eye health by protecting the eyes from oxidative stress and UV light damage.
10. Reduces Inflammation
Chronic inflammation is linked to various health issues, including heart disease, diabetes, arthritis, and even cancer. Natal plums contain potent anti-inflammatory compounds such as flavonoids and carotenoids, which help reduce inflammation in the body. These compounds work by neutralizing inflammatory molecules and supporting the body’s natural anti-inflammatory processes.
Regular consumption of Natal plums can help alleviate symptoms of inflammatory conditions like arthritis and improve overall joint health.
11. Boosts Energy Levels
Natal plums are a great source of natural sugars and carbohydrates, which provide the body with a quick and sustainable source of energy. Unlike refined sugars, which can lead to energy crashes, the carbohydrates in Natal plums are broken down slowly, providing a steady release of glucose into the bloodstream.
Additionally, the B vitamins found in Natal plums, such as B6 and B3 (niacin), play a crucial role in converting food into energy. These vitamins help the body metabolize carbohydrates, fats, and proteins, ensuring that you have enough energy to get through the day.
12. Supports Kidney Health
Natal plums have diuretic properties, meaning they can help promote urine production and support kidney function. By encouraging the elimination of excess fluids and toxins from the body, Natal plums can help prevent the formation of kidney stones and reduce the risk of other urinary tract issues.
Incorporating Natal plums into your diet can also support overall urinary health, helping to prevent infections and ensuring that your kidneys function optimally.
13. Helps Detoxify the Body
The fiber and antioxidants in Natal plums help support the body’s natural detoxification processes by promoting the elimination of toxins and waste products. Fiber helps remove harmful substances from the digestive tract, while antioxidants neutralize free radicals that can damage cells.
Natal plums also contain compounds that stimulate the liver, an organ responsible for detoxifying the body. By supporting liver function, Natal plums help ensure that harmful substances are effectively removed from the body.
14. Enhances Mental Health
The nutrients found in Natal plums, particularly vitamin C and B vitamins, play a crucial role in supporting brain health and mental well-being. Vitamin C is involved in the production of neurotransmitters, which are chemicals that help regulate mood and cognitive function. Low levels of vitamin C have been linked to mood disorders like depression and anxiety.
In addition, the B vitamins in Natal plums help maintain the health of the nervous system, promoting better mental clarity, focus, and overall cognitive function.
15. Enhances Wound Healing
Thanks to their high vitamin C content, Natal plums can also enhance wound healing. Vitamin C is essential for the production of collagen, which is a protein that helps form the structure of the skin and tissues. Collagen is particularly important for repairing wounds and ensuring that the skin heals properly.
In addition to promoting collagen production, the antioxidants in Natal plums help protect the wound site from infection and inflammation, speeding up the healing process.
Conclusion
Natal plums are a nutrient-rich fruit that offer a wide range of health benefits, from supporting immune function and promoting heart health to enhancing skin appearance and improving digestion. Packed with antioxidants, fiber, vitamins, and minerals, this small but powerful fruit is an excellent addition to a balanced diet. Whether eaten raw, added to salads, or used in jams and desserts, Natal plums can help improve your health in numerous ways.
By incorporating Natal plums into your daily routine, you can take advantage of their unique nutritional profile and enjoy the many benefits they provide, including better bone health, mental clarity, and weight management.
