A little-known fruit contains more vitamin C than any other (and may also lower blood pressure)

Most Americans associate oranges with vitamin C, and for good reason. Food data are available from U.S. Department of Agriculture Shows that one medium orange contains 63.4 mg of vitamin C. However, there is one less popular fruit that outdoes oranges in the vitamin C category: the Kakadu plum, which is the richest in vitamin C of any other known fruit on Earth.

Kakadu plums are grown in Australia and are a nutritional gold mine. According to 2023 article In food bioscience, Kakadu plums contain 100 times more vitamin C than citrus fruits and 800 times more than blueberries. Kakadu plums are also a great source of potassium, and there is "strong evidence" that potassium is inversely related to blood pressure (according to one study) article Advances in Food and Nutrition Research).

The superfood stats of Kakadu plums don’t stop there: Kakadu plums contain 7.1 grams of fiber per 3.5 ounce serving (per serving) Healthline). Not bad, considering mayo clinic It is recommended that healthy adults consume 21 to 38 grams of dietary fiber per day, depending on age and gender. Plus, since increased fiber intake has been linked to improvements in high blood pressure (via Healthline), if you consume Kakadu plums regularly, you may notice lower blood pressure readings.

Let’s put fiber aside for a moment and lower the vitamin C content of Kakadu plums. according to National Institutes of Healthvitamin C may help reduce the risk of certain cancers, improve vision, fight the common cold, and reduce the risk of cardiovascular disease. Full disclosure: The correlation between vitamin C and improved cardiovascular response is unclear and more research is needed. However, vitamin C’s function as an antioxidant may help improve the performance of human blood vessels.

But as mentioned, vitamin C is not the only nutrient in Kakadu plums that can help prevent high blood pressure. Author of 2024 Review hypertension examined "existing literature supporting (the use of dietary fiber) for blood pressure reduction and cardiovascular disease prevention" and highlighted the need for healthcare professionals to increase awareness of the potential of dietary fiber as an ally in lowering blood pressure.

To be sure, getting fresh Kakadu plums in the Americas can be difficult. So consider alternatives like Kakadu Plum toniccan be found in powder or capsule. Keep in mind that if you choose Kakadu plums in freeze-dried powder supplement form, you need to evaluate the nutrition label for each powder. This way, you can make sure you’re getting exactly the concentration of vitamin C you expect.

Also note that some Kakadu plum powders may not contain the ingredients they claim to be marketed as. in 2024 analyze In the area of ​​food control, researchers found that 89% of Kakadu plum products were fraudulently labeled. This means you’re better off buying products from highly trusted brands. Another way to get Kakadu plums is to order Kakadu plum jam or jelly from an Australian seller. This method will at least give you a chance to taste Kakadu plums, although you may not get the same benefits. As with other fruit preservatives and spreads, versions containing Kakadu plums may contain other ingredients, such as sugar, which can raise blood pressure.

Historically, the health benefits of Kakadu plums have been more than just a way to get more vitamin C or maintain ideal blood pressure levels. In Australia, Kakadu plum has been widely used for medicinal purposes by Aboriginal communities.

For example, 2023 review International Food Review notes how Aboriginal people relied on Kakadu plums for hydration and energy. At the same time, 2024 review Other medicinal properties associated with Kakadu plum have been found in Pharmacognosy Letters, including anti-inflammatory and antibacterial abilities. No wonder Kakadu plum is a key ingredient in anti-aging and brightening skin care products serumfacial cream, etc.?

But that doesn’t mean this fruit doesn’t have its drawbacks. First, if you are used to eating fruit with sweet flesh, its sour and salty taste may be off-putting. Additionally, Kakadu plums contain high levels of oxalic acid, according to a 2016 report. study International Food Research Center. The presence of oxalic acid is thought to exacerbate the formation of kidney stones in some people. So if you’re prone to kidney stones, you probably don’t want to eat Kakadu plums (although you can still test them topically as a treatment) moisturizing cream).